शरीरात व्हिटॅमिन B12 ची कमतरता पूर्ण करण्यासाठी 'या' गोष्टींचे करा सेवन!

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शरीराला निरोगी ठेवण्यासाठी इतर पोषक तत्वांप्रमाणेच व्हिटॅमिन बी12 देखील खूप महत्वाचे आहे.

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त्याच्या कमतरतेमुळे अशक्तपणा, थकवा अशा अनेक समस्या उद्भवू शकतात.

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सामान्यतः असे मानले जाते की B12 फक्त मांसाहारी अन्नातून मिळू शकते, परंतु हे अनेक शाकाहारी पदार्थांमधून देखील मिळते.

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शेंगांमध्ये व्हिटॅमिन बी 12 चा एक उत्तम स्रोत आहेत. हे मटार, काळे हरभरे आणि राजमा यांमध्ये मुबलक प्रमाणात आढळते.

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दूध आणि त्यापासून बनवलेले पदार्थ प्रथिने, कॅल्शियम, व्हिटॅमिन बी12 चा चांगला स्रोत आहे.

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सूर्यफुलाच्या बियांमध्ये देखील व्हिटॅमिन बी12 देखील असते. त्यात नियासिन आणि लोह हे ही आढळते.

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हिरव्या पालेभाज्यांमध्ये व्हिटॅमिन बी12 देखील मुबलक प्रमाणात आढळते.

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रोजच्या आहारात पालक, मेथी या भाज्यांचा समावेश करून या जीवनसत्त्वाची कमतरता दूर करता येते.

[{"selector":"#anim-977a3b57-ca7f-4e7f-8d11-253788eb1536 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(17.063130721673993%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-d8245c9a-6690-46d2-9722-ad3403d17813","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4fb0019d-c06b-44c2-ba34-2c9029d3ed4d","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-57b2deef-edd0-49dc-b672-9bfff8e50452","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f0ee73a7-9d44-4119-a9f3-c6305b59db18","keyframes":{"transform":["translate3d(-50.00009%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cb637cdb-382a-442f-9353-982f683bd0ee","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b6f32fa9-5f1c-43c4-aade-c8e2bc522198","keyframes":{"transform":["translate3d(-111.96582%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a3641f76-cda9-4d20-b5c6-5858829842e2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8db0fdb9-fc50-4a48-a550-17f5d87a51ea","keyframes":{"transform":["translate3d(-904.99982%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Photo Credit; instagram Arrow

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