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1 year ago

Dear Jyoti Kushwaha, 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.  Its 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.

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

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

It is important to take care of calcium and vitamin D requirements for bone health, maintain Bone mineral density and prevent the risks of osteoporosis. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt. Sunlight is the one of best sources of vitamin D exposing yourself to the sun or sunbathing for 10-15 minutes can help maintain bone health and vitamin D increases the absorption of calcium in the bones. Other sources of Vitamin D include eggs, fatty fish, fortified cereals etc.

Recommended daily allowance for calcium is 1000mg per day for women and Vitamin D is 15mcg per day for  women.

Fluctuation of the blood sugar levels can cause two major conditions such as Hypoglycaemia & Hyperglycaemia.

Hypoglycaemia is often defined by a plasma glucose concentration below 70 mg/dL, Whereas Hyperglycaemia is a condition in which the blood glucose (blood sugar)levels are elevated. High blood glucose happens when the body has too little insulin or when the body can't use insulin properly.

• A fasting blood sugar level of <110 mg/dL is considered normal.
• ≥110 to <126 mg/dL indicates you have impaired fasting glucose.
• ≥126 mg/dL indicates you have diabetes.

Management of blood sugar levels or diabetes requires diagnosis and further assistance

 For guidance on medications and specific health needs please contact a specialised health care professional such as a diabetologist for further assistance and management.

Here are a few tips to help maintain your blood sugar levels

• 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.
• Do not skip your meals and avoid fasting.
• Choose healthy snacking options in between your meals

• Include protein in your diet. Pulses, lentils, eggs, lean meat, paneer etc., are some of the good sources of protein.
• Combination of oils is preferrable. Include monounsaturated (MUFA) & Polyunsaturated (PUFA) containing oils like sunflower oil, ground nut oil, Gingelly oils.
• Increase intake of whole grains and legumes and limiting the intake of saturated fats, it may also help reduce the risk of diabetes independent of weight loss.

Low Density lipoprotein (LDL) is considered as bad cholesterol and High Density lipoprotein(HDL) is considered as good cholesterol.

Cholesterol is a natural component that is found in human blood and other cells of the body. It supports normal function of cell membranes, and synthesis of hormone, bile acids, Vitamin D etc. Our liver produces cholesterol in adequate amounts that is required by the body.

However increased intake of high fat foods, leads to elevated levels of cholesterol in blood and may potentially increase the risk of cardiovascular disorders. Some of the factors include genetics, stress, sedentary lifestyle, medications, an underlying health condition etc. The type and quantity of fat in the daily diet also influences the level of cholesterol and triglycerides in the blood.

Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.

Here are a few dietary guidelines to be considered for cholesterol management & healthy balanced diet

• 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.
• Choose healthy snacking options in between your meals.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins.
• Good amount of fiber especially soluble fiber can help lower blood cholesterol. Some of the good sources of soluble fiber include oats, apples, peas, citrus fruits etc.
• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
• Consume fresh, seasonal fruits and Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Foods sources containing carotenoids and vitamin E are good sources of antioxidants that may help lower the risk of cardiovascular disease.
• Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Limit the consumption of high fat foods such as butter, cheese, red meat etc.
• Consuming low fat (skimmed) milk instead of whole milk is preferable.
• Restrict consumption of foods that are high in Saturated fatty acids and trans fats. 
• Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
• Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
• Have your last meal at least 2-3 hours before Bed time.
• Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
• Try to 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 or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead

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