A silent health crisis is unfolding in India, as a recent study revealed. The survey found that over 57% of male corporate employees suffer from vitamin B12 deficiency, an important nutrient responsible for energy production, brain function, and red blood cell formation. Even among women, nearly 50% exhibit low B12 levels.
The study done by MediBuddy, analyzed data from 4,400 individuals (3,338 men and 1,059 women), highlights how urban professionals are at risk due to poor dietary choices, high stress levels, and erratic eating habits. The good news? Some changes in diet can help improve B12 absorption naturally. Here’s how we can boost our vitamin B12 levels with simple dietary modifications.
Increase intake of B12-rich foods
Vitamin B12 is primarily found in animal-based products, making it essential for non-vegetarians to include these in their diet. The best sources include:
- Eggs (especially yolks)
- Dairy products like milk, and cheese
- Poultry and fish, such as chicken
- Red meat and organ meats, such as liver and kidney
- If you’re a vegetarian, fortified foods can help fill the gap.
Go for fortified plant-based foods
For those who follow a vegetarian or vegan diet, naturally occurring B12 is harder to obtain. However, many foods are now fortified with B12, including:
- Fortified plant-based milk (soy, almond, oat)
- Fortified cereals
- Nutritional yeast (a great alternative for vegans)
- Including these in your daily diet can help prevent deficiencies.
Consume more probiotics for better absorption
Simply eating B12-rich foods isn’t enough; your gut health plays a major role in nutrient absorption. Poor digestion can hinder B12 absorption, leading to deficiencies even if your diet is adequate. Include probiotic-rich foods such as:
- Curd and yogurt
- Fermented foods like idli-dosa batter
- Pickles
- A healthy gut ensures that the body absorbs B12 more efficiently.
Reduce processed and junk foods
Excessive consumption of junk food, aerated drinks, and highly processed foods can damage the gut lining and negatively impact B12 absorption. High sugar and preservative content in these foods can lead to poor digestion and low nutrient uptake. Replacing them with whole foods, fresh vegetables, and home-cooked meals can significantly help.
Add more iron and folate-rich foods
Vitamin B12 works hand-in-hand with iron and folate to support red blood cell production. A deficiency in one can impact the other. To enhance B12 utilization, include:
- Leafy greens like spinach and fenugreek
- Lentils and beans
- Beetroot and pomegranate
- Seeds and nuts like flaxseeds and almonds
- A well-balanced diet with these nutrients ensures better overall absorption.
Consider B12 supplements if necessary
If dietary changes alone aren’t enough, supplements may be necessary, especially for those with severe deficiencies. It’s best to consult a doctor for:
- B12 tablets or capsules
- B12 injections for severe cases
- Multivitamins with B12
Regular check-ups and blood tests can help monitor B12 levels and determine if supplementation is required.
