Did you ever think that a serving of Pumpkin Halwa might help you remember where you kept your car keys? Believe us, it’s connected!
Memory loss could be caused by the deficiency of a single vitamin – B12 – in your body. One of the eight B vitamins, B12 or Cobalamin is essential for the proper functioning of the brain and nervous system.
Unfortunately, a growing number of Indians are being diagnosed with a B12 deficiency. While a mild shortage leads to fatigue and depression, acute deficiency causes brain shrinkage, memory loss and peripheral neuropathy – inability to balance, feel one’s slippers and so on. Most patients feel better after a course of methylcobalmin injections, but for some the damage is irreversible.
The good news is that you can prevent B12 deficiency by tweaking your diet. Certain veggies like peas and pumpkin (kaddu) contain a good amount of this vitamin.
How can you get B12?
The US Food and Drug Administration recommends daily intake of at least 2.4 micrograms of B12. You can get this by eating:
Eggs
An omelette with three to four eggs can do the trick. Most of the B12 is found in the yolk but whites also contain some.
Dairy products
Two cups of paneer or curd can provide the daily quota. Swiss, parmesan, mozzarella and feta cheese are also packed with B12
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Milk
Drinking two glasses of milk a day will give you half your day’s requirement. Add cornflakes which is fortified with B12 to double the benefit
Meat
One breast of chicken, a shoulder of lamb or mutton liver or can provide you with more than 60% of the daily dosage
Sweet treat for vegetarians
The risk of B12 deficiency is four times higher in vegetarians and vegans since mostly non-vegetarian food and dairy products contain the essential vitamin. Nutritionists suggest a glass of pumpkin juice or pumpkin seeds daily.
But if you want a tastier method of getting your B12 dose, try this simple Pumpkin (Kaddu) Halwa recipe:
- Peel the pumpkin and grate it.
- Heat two teaspoons of ghee in a pan.
- Add the pumpkin and sauté it for five to seven minutes till the raw smell goes.
- Pour half cup of milk in the pan and cook till the pumpkin is tender.
- Add half a cup of sugar and two-three crushed cardamoms and cook for a few more minutes.
- Garnish with almond or cashew nut pieces before serving.
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