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Happy Tummy Expert

1 year ago

Dear Poonam Dhok, Thank you for the question

Vitamin B12, also known as cobalamin, is a water-soluble vitamin. Vitamin B12 is used as a cofactor for enzymes that are involved in the synthesis of DNA, fatty acids, and myelin. As a result, B12 deficiency can potentially affect hematologic and neurological functions.

The causes of Vitamin B12 deficiency can occur due to autoimmune disorders, inadequate intake of dietary vitamin b12 and malabsorption due to certain gastrointestinal disorders.

Management & Treatment of vitamin B12 deficiency involves repletion with B12 through natural dietary food sources or with b12 supplements that can be consumed under the supervision of a healthcare professional.

Some of the rich food sources of Vitamin B12 are-

• Lean meat- chicken, fish, prawns. Crabs etc
• Eggs
• Milk & milk products
• Fortified cereals
• Vegetables – Mushroom, beetroot, potato

The recommended daily allowance (RDA) of Vitamin B12 for a woman is 2.2µg/day

It is important to take care of vitamin D requirements for bone health, maintain Bone mineral density and prevent the risks of osteoporosis. Sunlight is one of the best sources of vitamin D, exposing yourself to the sun for 10-15 minutes can help meet daily vitamin D requirement, Vitamin D help increase the absorption of calcium in the bones. Other sources of Vitamin D include eggs, fish, fortified cereals etc.

Recommended daily allowance for Vitamin D is 15mcg per day for women.

Women face more risk of iron deficiency across lifecycle due to increased iron needs during menstrual blood loss & childbirth etc.  some of the reasons iron deficiency inadequate intake, malabsorption, low intake of vitamin C, infections and/or underlying health conditions. Iron deficiency may potentially increase the risk of anemia. For further diagnosis and assistance please contact a health care professional.

The richest sources of heme iron in the diet are lean meat and seafood and non-heme sources include nuts, beans, dark green leafy vegetables, and fortified grain, milk, whole grains, legumes and dry fruits etc.

Recommended Daily Allowance (RDA) of Iron for women is 29mg per day.

A balanced diet is one which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and the RDA for protein requirement is 46g/d for women.

Here are few guidelines for healthy balanced diet that can be considered:

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
• Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Avoid skipping meals. Also, try to avoid fasting and feasting too often.
• Consume small frequent meals, with healthy snacking options.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Have your last meal at least 2-3 hours before sleep time.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
• Try and follow a good sleep regimen in terms of both quantity and Quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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