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Vitamin B-12 and Vegetarian India

Vitamin B-12 aids in the formation of red blood cells and maintenance of healthy nervous system

Vitamin B12 deficiency can cause anemia, degeneration of nerve fibers. Symptoms include excessive tiredness, breathlessness, listlessness, pallor, and poor resistance to infection. Other symptoms can include a smooth, sore tongue and menstrual disorders.

Adult human body can store 2 to 5 milligrams of Vitamin B12. If one quits eating B12 diet, the deficiency may not show up for several years.

Vitamin B12 is found only in meat, eggs, and dairy products. If you are vegetarian and don't eat eggs, your main source remains Milk. Raw fresh milk has highest amount of Vitamin b12. Boiling milk and fermentation reduces Vitamin B12. The boiled milk, and home made Dahi yogurt, Paneer, and Chenna have reduced amounts of B12.

In United States, the milk is pasteurized and not boiled. One cup of milk per day will give about 0.88 mcg of Vitamin B12. Tow cups of milk gives sufficient B12 for an adult.

Just some side notes.. In the olden days the cow manure was ploughed into the fields to grow vegetables. The vegetables did not contain any Vitamin B12, instead they were physically contaminated with manure on the surface, leaving a trace of Vitamin B12 on the unwashed vegetables. In the villages, it was customary for a father to stream the raw cow's milk into the child's open mouth while milking the cows. And yes, as a child I loved it. The raw milk was a very rich source of Vitamin B12.

Fermented soybean and algae products have been touted to have Vitamin B12. It is not true, they contain an element that mimics Vitamin B12.

In United States, there are several breakfast cereals that are fortified with Vitamin B12. At health stores, you can buy nutritional yeast fortified with b12.

Vitamin B12 (Cyanocobalamin) Recommended Daily Amounts

0 to 6 months: 0.3mcg
6 to 12 months: 0.4mcg

1 to 3 years: 0.5 mcg

4 to 6 years: 0.8 mcg

7 to 10 years: 1.0 mcg

11 to 14 years: 1.2 mcg

15 years and over: 1.5 mcg

Lactating women: 2mcg

Pregnant women may not need extra B12. Lactating women need extra B12 to ensure an adequate supply in breast milk.

B12 has very low toxicity and high intakes are not thought to be dangerous.