Vitamin B12, or cobalamin, is a crucial water-soluble vitamin that plays various essential roles in the human body. It is important in red blood cell formation, helping to prevent anaemia. It is also crucial for neurological function as it maintains the health of nerve cells and supports the synthesis of myelin, the protective sheath around nerves. Additionally, Vitamin B12 is involved in DNA synthesis, which is necessary for cell division and overall cellular health. It enhances cognitive function, particularly in older adults. The body does not produce vitamin B12 alone, so we have to take sources of vitamin B12. The recommended daily intake of vitamin B12 differs based on age and life stage. Adults typically need around 2.4 micrograms daily, while pregnant and breastfeeding mothers require slightly higher amounts. Vitamin B12 deficiency is frequently observed in older adults, particularly those following a vegetarian diet. Vitamin B12 deficiency can lead to anaemia, nervousness, muscle tremors, dementia, etc. Ensuring adequate Vitamin B12 levels is crucial for maintaining health and well-being.
The main sources of vitamin B12 are animal-based foods, making fortified foods and supplements key alternatives for those following vegetarian or vegan diets where these sources are lacking.
Beef liver, Pork, Lamb, Chicken, turkey, Salmon, tuna, sardines, clams (without shells), shrimps and dairy products such as milk, cheese, yoghurt, eggs, fortified cereals, nutritional yeast.
• During pregnancy, vitamin B12 plays a vital role in the development of the baby's brain and spinal cord, helping to prevent severe neural tube defects.
• Vitamin B12 is involved in DNA synthesis and is critical for rapid cell division and growth during pregnancy.
• Some research points out that adequate B12 levels may lower the risk of preterm birth and low birth weight.
• Breastfeeding women need more vitamin B12 than most other adults. Some authorities recommend that lactating women take 2.8–5.5 mcg of vitamin B12 daily. Vitamin B12 supplements can help lactating mothers achieve the recommended daily intake or correct a deficiency. Low doses (1–10 mcg) of vitamin B12, found in prenatal or B complex vitamins, can slightly increase the amount of vitamin B12 in breast milk.
• Adequate levels of vitamin B12 in lactating women can help ensure optimal breast milk quality and support infants' nutritional needs.
• Vitamin B12 plays a key role in cell division and DNA synthesis and is essential for ovulation. Adequate levels of B12 help ensure that eggs develop correctly and are of high quality, improving the chances of successful fertilisation.
• Vitamin B12 works with folate (Vitamin B9) and other B vitamins to maintain hormonal balance, which is essential for reproductive health. It helps regulate the levels of homocysteine, an amino acid that, when elevated, can interfere with hormone production and negatively impact fertility.
• The endometrium, the uterus lining, is vital in supporting early pregnancy. Vitamin B12, along with other nutrients, supports the healthy development of the endometrium, making it more receptive to a fertilised egg.
• Vitamin B12 is needed for the production and development of sperm. It aids in DNA synthesis and cell division, which are critical processes in sperm production. Studies have shown that adequate levels of B12 help increase sperm count and improve sperm motility (movement) and morphology (shape).
• Vitamin B12 is involved in producing testosterone, the primary male sex hormone. Optimal testosterone levels are crucial for effective sperm production and maintaining male reproductive health.
• Vitamin B12 is essential for children because it helps with brain development, neural myelination, and cognitive function. It also helps keep the nervous system and blood cells healthy and is needed to make red blood cells and DNA.
• Vitamin B12 helps maintain a healthy immune system, assisting children to fight infection and illness.
• Vitamin B12 is involved in cell growth, essential for optimal growth and development in children.
Preparation Time: 25 minutes
• Ripe Avocado: 1 medium-sized, peeled and pitted
• Fresh Strawberries: 1 cup, chopped
• Curd (Yogurt): 1.5 cups (preferably thick curd, or you can use Greek yoghurt)
• Cocoa Powder: 2 tbsp (unsweetened)
• Honey: 2-3 tbsp (adjust to taste)
• Chia Seeds: 2 tbsp
• Vanilla Extract: 1 tsp
• Dark Chocolate Chips: 2 tbsp (optional, for extra richness)
• Fresh Mint Leaves: A few for garnish
• Blend the ripe avocado, half of the chopped strawberries, curd, cocoa powder, honey, and vanilla extract in a food processor.
• Blend until smooth and creamy. Add dark chocolate chips before blending if you like a richer chocolate flavour.
• Transfer the chocolate avocado mixture into a large mixing bowl and thoroughly mix the chia seeds.
• Let the mixture sit for 10-15 minutes, allowing the chia seeds to thicken the pudding.
• Fold the remaining chopped strawberries into the pudding mixture.
• Spoon the mixture into individual serving bowls or glasses. Cover and refrigerate for 2-3 hours or until the pudding is set and chilled.
• Before serving, garnish with fresh mint leaves, additional strawberry slices, and a sprinkle of chia seeds or a drizzle of honey.
This Chocolate Avocado Strawberry Chia Seed Curd Pudding is a delicious treat and a nutrient powerhouse, particularly rich in vitamin B12, essential for fertility. The curd (yoghurt) in the recipe provides a good source of vitamin B12, crucial for maintaining healthy red blood cells, DNA synthesis, and neurological function—all vital for reproductive health. Additionally, the pudding is packed with healthy fats, antioxidants, and fibre from ingredients like avocado, strawberries, and chia seeds, supporting overall wellness and boosting fertility.
Preparation time: 45-50 minutes
• Two medium-sized sweet potatoes
• One cup of chopped fresh spinach
• One cup of cooked salmon
• Half a cup of Greek yoghurt
• One tablespoon of lemon juice
• Half a teaspoon of garlic powder
• Salt and pepper according to taste
• Pre Heat oven to 400°C
• Wash and dry sweet potatoes, place them on a baking sheet, and bake for 45-60 minutes.
• When using fresh salmon, bake or grill until fully cooked, then cut into bite-sized pieces. For canned salmon, drain and cut into pieces.
• In a pan, heat olive oil over medium heat
• Add fresh spinach and cook for 2-3 minutes
• In a bowl, mix the flaked salmon, spinach, greek yoghurt, lemon juice, garlic powder, salt and pepper.
• Once the sweet potatoes are baked and cool enough to handle, cut them in half lengthwise. Scoop out some of the sweet potatoes to create space for filling. Fill each sweet potato with the salmon-spinach mixture.
• Place the stuffed sweet potato back in the oven for an additional 10 minutes. Allow it to cool slightly before serving. Enjoy warm.
Sweet potatoes are high in dietary fibre, aiding digestion and reducing the risk of constipation, which is expected during the postpartum period.
Salmon is rich in vitamin B12 and omega-3 fatty acids and provides high-quality protein. Spinach is packed with various vitamins, iron, and antioxidants, crucial for pregnant and lactating women.
Preparation Time: 30 Minutes
• Chicken breast -100gm
• Moong dal (split green moong dal) - 1cup
• Rice -1/2 cup
• Onions -10 gm
• Ginger -5 g
• Garlic paste - 5 g
• Turmeric -1 tsp
• Cumin seed - 1 tsp
• First, heat three tablespoons of ghee in a saucepan. Add all spices and sauté for half a minute.
• Cook chicken separately with spices and shred it.
• Prepare a khichdi by cooking moong dal and rice together, then mixing in the shredded chicken.
• Garnish with fresh coriander and serve with a dollop of ghee.
Chicken is an excellent source of vitamins B12 and B3, which promote brain development and maintain health. It also offers nine essential amino acids for muscle growth and strength.
Being low-fat, chicken provides essential nutrients while preventing the build-up of waste fat. Consuming 100 – 200 gm of chicken daily fulfils 50% of a pregnant woman's daily protein requirement.
Preparation Time: 30 Minutes
Ingredients:
• Two medium-large bananas, ripe
• 3/4 cup plain Greek yoghurt
• 1/2 cup strawberries
• ¼ cup of mixed dry fruits
Method:
• Peel bananas and add them to a blender.
• Add Greek yoghurt, banana, strawberries and dry fruits of choice to blender. Please be sure to remove any stems or pits.
• Blend to a smooth mixture; we can add milk to smooth texture.
• Pour the mixture into moulds and place Popsicle sticks inside. Freeze for at least 4-6 hours, or overnight, until the popsicles harden.
• To eat, remove each Popsicle from its mould. Let them sit out for a few minutes OR help by running the mould under warm water until the Popsicle comes loose. Enjoy!
Benefits:
Banana Strawberries Popsicle is a delicious way for kids to get vitamin B12. Bananas are rich in vitamin B12, which helps develop healthy RBCs and keeps the nervous system working well. With vitamin B12 from the banana, this Popsicle makes a nutritious sweet treat that fuels kids' brains.
Recipe 5: Egg sandwich
Ingredients:
• Two boiled eggs
• One onion
• Salt according to taste.
• Black pepper
• Tomato sauce
• Butter
• Brown bread
• Chop the eggs and onion into tiny pieces. Add salt, black pepper and tomato sauce and mix well.
• Butter two slices of bread and add the egg mixture filling in between the butted slices and press gently.
• Cut it diagonally and sprinkle some sesame seeds.
Eggs are good quality protein and suitable for your growing child's muscle build-up.
This sandwich is rich in Vitamin B12, essential for a child's brain development. The sun is the supreme source of vitamin D, which is easily found in eggs and is also important for babies' bone development.
• Harpreet Kaur (Clinical Nutritionist), Cloudnine Hospitals, Panchkula & Chandigarh
• Sonia Kumari (Clinical Nutritionist), Cloudnine Hospitals, Sector 14, Golf Course Road, Gurugram
• Shephali Hayaran (Clinical Nutritionist), Cloudnine Hospital, Gomti Nagar, Lucknow.
• Garima Chaudhary (Clinical Nutritionist), Cloudnine Hospital, Patparganj, New Delhi.
• Dhriti Jain (Clinical Nutritionist), Cloudnine hospital, Ludhiana
