Can fermented foods like idli or dhokla help increase B vitamin intake?

Question

Learn early signs of B12 deficiency and Indian dietary sources to improve levels.

Answer 1

Signs of B12 deficiency include fatigue, weakness, numbness or tingling in hands and feet, and cognitive difficulties. Dietary sources like meat, fish, dairy, and fortified foods can help address the deficiency.

Detailed Explanation:

Vitamin B12 is crucial for nerve function, red blood cell production, and DNA synthesis. A deficiency can manifest in various ways, often starting subtly and worsening over time. Here's a breakdown of common signs and how food can help:

1. Fatigue and Weakness: B12 is essential for energy production. A lack of it can lead to persistent tiredness and muscle weakness.
2. Neurological Issues: Numbness, tingling, or a 'pins and needles' sensation in the hands and feet are common, as B12 supports nerve health. Cognitive difficulties like memory problems and difficulty concentrating can also occur.
3. Megaloblastic Anemia: This type of anemia results in abnormally large red blood cells, reducing their oxygen-carrying capacity. Symptoms include fatigue, shortness of breath, and pale skin.
4. Other Symptoms: These can include a smooth, red tongue (glossitis), mouth ulcers, digestive problems (constipation or diarrhea), and mood changes.

To address B12 deficiency through diet, focus on incorporating B12-rich foods:

• Animal Products: Meat (especially liver), fish (salmon, tuna), poultry, eggs, and dairy products are excellent sources.
• Fortified Foods: Many breakfast cereals, plant-based milk alternatives (almond, soy, oat), and nutritional yeast are fortified with B12. Check the nutrition labels.

It's important to note that some individuals may have difficulty absorbing B12 from food due to conditions like pernicious anemia or gastrointestinal disorders. In such cases, B12 supplements or injections may be necessary. Consult with a healthcare professional for diagnosis and treatment.

Pro Tip:

If you're vegetarian or vegan, prioritize fortified foods and consider a B12 supplement to ensure adequate intake, as B12 is primarily found in animal products. Regularly monitor your B12 levels, especially if you experience any symptoms of deficiency.