आप अपनी डाइट में पोषक तत्वों को शामिल करना चाहते हैं। तो आपको यह जानना जरूरी होगा कि कौन कौन से फल और सब्जियों से आपको कौन-कौन से Proteins and Vitamins मिलेंगे। तो आइए जानते हैं बाजार में आसानी से मिलने वाले किन फल और सब्जियों में आपको भरपूर प्रोटीन और विटामिन मिलेंगे। जिनका सेवन करने से आप अपने शरीर को फिट और दुरुस्त रख सकते हैं।
यह भी पढ़ें - जेब में रखा पर्स भी बन सकता है शरीर में बैक पेन का कारण।विटामिन ए -विटामिन ए हरी पत्तेदार सब्जियों, गाजर, सोयाबीन, चुकंदर, टमाटर, पपीता, आम में पर्याप्त मात्रा में पाया जाता है। यह हमारी त्वचा, आंखों और पूरे शरीर के विकास के लिए बेहतर होता है।
यह भी पढ़ें - विटामिन सी का अधिक सेवन भी सेहत के लिए नहीं फायदेमंद।विटामिन बी-विटामिन बी गाजर, संतरा, प्याज, पत्ता गोभी, पत्तेदार सब्जियों में पाया जाता है। विटामिन बी में राइबोफ्लेविन, निकोटीनिक एसिड, फोलिक एसिड, विटामिन B12 जैसे विटामिन होते हैं। इस विटामिन की कमी होने से भूख नहीं लगती है और वजन भी तेजी से घटता है।
यह भी पढ़ें - एक्जिमा से हो गए हैं परेशान, तो यह करें घरेलू उपाय।विटामिन सी -विटामिन सी हमें संतरा, नींबू, टमाटर, आलू , अंकुरित दाल, छोले, हरी और लाल मिर्च, पालक सरसों आदि से मिलता है। विटामिन सी की कमी से मसूड़ों से खून आना, दांतों में दर्द होना, इम्युनिटी कमजोर होना जैसी समस्या होती है।
यह भी पढ़ें - डैंड्रफ से हो गए हैं परेशान तो यह करें घरेलू उपाय।विटामिन डी-वैसे तो विटामिन डी का सबसे अच्छा स्रोत धूप होता है। इसलिए रोजाना 20 मिनट से लेकर आधे घंटे तक धूप में बैठना चाहिए। दरअसल हमारे शरीर में कैल्शियम और विटामिन डी दोनों न्यूट्रिएंट्स और मिनरल्स जरूर होने चाहिए। विटामिन डी हमें धूप से मिलता है और कैल्शियम हमें दूध या दूध से बने अन्य उत्पाद, हरी सब्जियां, आदि से मिलता है। सोया मिल्क भी हमारी हड्डियों को मजबूत करने के लिए काफी मददगार होते हैं।
कैल्शियम-कैल्शियम से हमारे शरीर की हड्डियां और दांत कमजोर होते हैं। इसलिए कैल्शियम की पूर्ति करने के लिए हमें दूध, मटर, मूंगफली, सूरजमुखी के बीज, संतरा, दलिया, लौंग, काली मिर्च, आम, बाजरा आदि का सेवन करना चाहिए।
प्रोटीन-जानकारी के अनुसार हमारे शरीर में 18 से 20% प्रोटीन होता है। इसकी कमी से हमारे शरीर में दर्द, कमजोरी, बाल झड़ना और नाखून का टूटना, मांसपेशियों में दर्द आदि समस्या हो सकती है।इसलिए आप मटर, चना, हरा चना, सोयाबीन, मूंगफली, अमरूद, राजमा, फूल गोभी आदि का सेवन करें। इससे पर्याप्त मात्रा में आपको प्रोटीन मिलेगा।
Vitamin B12 is an essential vitamin for the functioning of all the cells of our body, whether they are in our skin, intestines or mouth. All these cells are controlled by the DNA and RNA of the nucleus located in them. And for these, Vitamin B12 is an essential vitamin. If you suffer from Vitamin B12 deficiency, then this nucleus will not work. So if it is deficient in your body then every cell will stop functioning properly. That is why we have prepared a list of vitamin b12 rich fruits, vegetables, and dry fruits in this article below…
What Is Vitamin B12?
Source
You all know that we need different types of nutrients to keep our bodies healthy. Vitamin, Minerals, Fiber, Carbohydrate, Protein are the essential nutrient our body needs. We absorb all these things from our food. Vitamins are one of them which are a very important element that is very beneficial for keeping our body healthy. Vitamins are of various types like Vitamin A, B, C, D.
But many people in our country lack a vitamin deficiency, whose name is vitamin B12 is such a vitamin which is very rare in our country. Vitamin B12 is also called cobalamin in which cobalt metal is found. Apart from this, no cobalt metal is found in any vitamin.
It plays an important role in maintaining the health and functioning of our bodies. Vitamin B12 can be taken from many types of elements and it caters to many shortcomings in our body. And helps fight diseases. Vitamin B12 is very important for us and if its deficiency occurs once in our body then its deficiency can lead to many diseases.
The main sources of vitamin b12 are fruits, vegetables, meat, and vitamin b12 rich dry fruits. Below I am giving the vitamin b12 foods list of vitamin b12 rich dry fruits and vitamin b12 rich fruits and vegetables. Check the list below…
Vitamin B12 Foods List:
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Regular and balanced vitamin B12 diet not only improves heart health but also makes the skin beautiful and soft. Foods can help us to lessen the deficiency of Vitamin B12. So let’s see the vitamin b12 rich fruits and vegetables and vitamin b12 rich dry fruits here…
(You May Also Like: Vitamin B12 in fruits and vegetables)
Alfa Alfa:
Alpha-alpha is an Arabic name which means the father of plants. Its roots range from 20 to 30 feet below the earth. So far, alpha-alpha gets the mineral-salts that are not present on the surface of the earth.
Alpha-alpha contains abundant vitamins, minerals, and other nutrients. Alfa-Alfa is one of the vitamin b12 rich fruits and vegetables.
Beetroot:
Source: //www . sci-news . com/medicine/betanin-alzheimers-disease-05834.html
Beetroot has many benefits to health. Most people eat beetroot as a salad. Many studies have proven that beet juice is very beneficial for health. There are plenty of vitamins, minerals, iron, and calcium found in it. Beetroot is one of the vitamin b12 rich fruits and vegetables.
(You can also Read: Vitamin B12 fruits and vegetables list)
Butternut Squash:
Source: //www . splendidtable . org/recipes/stuffed-butternut-squash
Butternut Squash is one type of squash that is a vine plant-based vegetable. Technically it is classified as a fruit but in cooking it is treated as a vegetable.
Butternut is rich in minerals, vitamins, and, fiber. Butternut Squash is one of the vitamin b12 rich fruits and vegetables. A rich amount of Vitamin B12 is found in butternut squash.
Mushroom:
Source: // goldenspoonawards . com/news/15-different-mushrooms-and-how-to-cook-them-c943a20180927013115563.htm
Mushroom is one of the vitamin b12 rich fruits and vegetables. Mushroom is the food that belongs to the fungal species. It is a very good producer of natural vitamin D, as well as other minerals such as germanium, copper, niacin, potassium, and phosphorus.
Mushrooms are rich in vitamin B12, protein calcium and iron too. Apart from this, Mushroom-soluble beta-glucans are very beneficial for our health.
(You can also read: Vitamin B foods and fruits list)
Potato:
Source: // www. goodhousekeeping . com/home/gardening/a20706122/how-to-grow-potatoes/
Potato is the most popular and most used vegetable. The potato’s specialty is that it gets adjusted with every vegetable. There is also a taste of potato in the food, but there are also many medicinal and beauty related properties. Potatoes are full of nutritious ingredients. Potato is one of the vitamin b12 rich fruits and vegetables.
The highest amount of starch is found in Potato. Potato is alkaline, which keeps the amount of alkaline in the body intact. Potatoes contain sodium, potassium, and vitamins ‘A’, B12 and ‘D’ in sufficient quantity.
Apart from this, potatoes also contain magnesium, phosphorus, iron, and zinc. By changing potato carbohydrate and protein, glucose and amino acids, give the body power immediately. Apart from this, many types of antioxidants are also found in the potato. Which protects against free radical damage.
Source: //www . 1zoom . net/Food/wallpaper/523860/z7578.3/
Apple:
It is said that an apple a day keeps the doctor away which is very much true as an apple contains a lot of useful antioxidants, flavonoids, and fiber.
Apple contains polyphenols in good quantities that are found in both apple pulp and peel, it acts as an antioxidant. Apple has a rich amount of Vitamin too. Apple is one of the best fruits rich in B12.
Banana:
Source: // www . alimentarium . org/en/magazine/kitchen/bananas-sugar-and-starch
Banana is more nutritious than other fruits, as well as a good alternative to energy. But apart from this banana has many properties, which are very beneficial for your health. Banana is one of the vitamin b12 rich fruits and vegetables list.
Banana is a great source of vitamins and fiber which helps in managing blood pressure, reducing stress, relieving constipation and ulcer problems. Body temperature is also controlled by the banana.
Blueberries:
Source: // lovefoodhatewaste . ca/keep-it-fresh/produce-guide/blueberries/
Blueberry is another vitamin b12 rich fruits and vegetables. Blueberry is very much rich in antioxidants which keeps us healthy and also makes your skin beautiful.
Blueberries have many benefits for our health. Blueberries are very beneficial in reducing weight, increasing digestion, removing stress, cancer, diabetes.
(You can also Read: Vitamin B12 rich vegetarian foods in India)
Mango:
Source: // www . who . com . au/needles-in-coles-mango
The mango is called the king of fruit. In summer it is very common for common meals. Taste is also very beneficial for health, in the lush mango meal filled with sweeteners.
It contains nutrients such as fiber, potassium, magnesium, vitamin B complex, vitamin A and vitamin C, which help in keeping the body healthy. Apart from this, there is also a small amount of cholesterol and sodium which keeps the body healthy.
Orange:
Source: // angloamericanoffice . com/tag/different-types-of-tangerines/
We all know orange is a great source of vitamin c. But Orange also contains a lot of vitamin B 12. Orange is one of the vitamin b12 fruits list and vegetables. Orange is rich in beta-carotene, Calcium, Antioxidant which are very much important for our health.
(You Can Also Read: Vitamin B12 rich Indian foods)
Vitamin B12 Rich Dry Fruits:
Source: //www . timesnownews . com/health/article/the-5-healthiest-nuts-for-type-2-diabetes-almonds-walnuts-pistachios-and-more-blood-sugar-control-weight-loss/347820
Dry fruits are one of the good sources of Vitamin B12. Vitamin B12 rich dry fruits are also rich in nutrition that is very much healthy for our bodies. Among all dry fruits, vitamin b12 rich dry fruits are almond and peanuts. So, peanuts and almonds have vitamin b12 in dry fruits.
FAQ Regarding Vitamin B12:-
Q. What Is Vitamin B12?
A. Vitamin B12 is a very important nutrient for our health. Due to its deficiency, many diseases can occur in the body. Vitamin B12 deficiency can make you not only physically but mentally ill too. Therefore, vitamin B12 is very important for the health of the body. To know more about Vitamin B12 sources read more here.
Q. Why Is Vitamin B12 essential?
A. Vitamin B12 is an essential vitamin for the functioning of all the cells of our body, whether they are in our skin, intestines or mouth. And for these, it is an essential vitamin. The lack of Vitamin B12 can cause cell malfunctioning. To know more about Vitamin B12 sources read here more…
Q. What Are The Sources Of Vitamin B12?
A. There are many sources of vitamin B12 in vegetables and fruits. People often opt for vegetables rich in Vitamin B12. To know more about the sources of vitamin B12 read here more.
Q. Which Are The Dry Fruits That Contain Vitamin B12?
A. Dry fruits are a very rich source of vitamin B12. There are many dry fruits that contain a huge amount of Vitamin B12. To know more about these dry fruits read here more.
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Amrita
Hi, I am Amrita a nutritional advisor and a passionate article blogger. I am currently working for diet.ind.in. While working with diet.ind.in I felt that we should love ourselves first and take care of ourselves by maintaining proper nutrition. Giving people nutritional advice and help them is full of joy. That's why I enjoy writing about the information about health and wellness that I get. By doing this I also seek some new experience of health and wellness.