Every nutrient is very important for our body, if the quantity of any one thing becomes more or less, then there is a risk of getting many diseases. Vitamin B-12 is important for our body. It helps in many activities in our body. Our body cannot make vitamin B-12 on its own, so this vitamin is taken through diet. To avoid vitamin B-12 deficiency, we should include such things in our daily diet, so that the deficiency of this nutrient can be met.

Role of Vitamin B12 in the body

1. Vitamin B12 plays an important role in cell formation. Makes bones strong. It also strengthens the skin, nails, and hair. Due to its consumption, diseases related to bones stay away.

2. Vitamin B12 helps in making red blood cells (RBCs). Due to its deficiency, red blood cells start forming in uncontrolled amounts, which can lead to megaloblastic anemia.

3. Vitamin B12 helps in the development of the nervous system and develops the brain well. During pregnancy, doctors recommend eating food rich in this nutrient, so that the development of the fetus can take place properly.

4. Vitamin B12 controls cholesterol and keeps the heart healthy. If there is the right amount in the body, then the problems related to the heart stay away.

5. Vitamin B12 keeps the eyes healthy, and its consumption improves metabolism.

6. Vitamin B12 plays an important role in DNA replication. Its deficiency causes problems in DNA.

Include these things in the diet
To overcome the deficiency of vitamin B-12, we should include these things in the diet, so that we will be healthy.

Fish is a good source of Vitamin B12. It is available in abundance by eating it. Tuna and salmon are excellent sources of this.
Vitamin B12 is also found in good amounts in eggs, chicken, and meat.


Vitamin B12 deficiency can be overcome by milk and milk products like curd, cheese, tofu, etc.
Vitamin B12 is also found in some vegetables like broccoli.
Vitamin B12 is also found in grains like soybeans and oats.