Know how vitamin b12 deficiency also affects your mental health.- यहां जानिए आपकी मेंटल हेल्थ को कैसे प्रभावित कर सकती है विटामिन बी 12 की कमी। 

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कभी-कभी हमारा मूड स्विंग करता है, तो हम सोचते हैं कि तनाव की वजह से ऐसा हो रहा है। हम तनाव दूर करने के उपाय करने लगते हैं। हम सोचते हैं कि शायद घूमने-फिरने से यह समस्या ख़त्म हो जाए। पर जब हम घूमने जाते हैं, तो वहां भी थकान अनुभव होने लगती है।  बदन दर्द और सिर दर्द की समस्या से परेशान होने लगते हैं। संभव है कि आपके पैरों में सनसनाहट महसूस हो और आपको चक्कर भी आने लगे। क्या आप जानती हैं कि ये सारी समस्या नर्व सेल की है। किसी खास विटामिन की कमी (vitamin b12 deficiency) से नर्व सेल प्रभावित होने लगते हैं। वह जरूरी विटामिन है विटामिन बी 12। आइए जानते हैं इस विटामिन के बारे में सब कुछ। 

रेड ब्लड सेल्स और डीएनए के निर्माण में विटामिन बी12 की विशेष भूमिका

हार्वर्ड युनिवर्सिटी में हुए रिसर्च के अनुसार एनिमल फ़ूड में प्राकृतिक रूप से विशेष प्रकार का एक विटामिन होता है, जिसे विटामिन बी12 या कोबालिन कहा जाता है। रेड ब्लड सेल्स और डीएनए के निर्माण में विटामिन बी12 विशेष भूमिका निभाते हैं। यह ब्रेन और नर्वस सेल्स  के कार्य और डेवलपमेंट में सहयोग देता है।

हमारे द्वारा खाए जाने वाले खाद्य पदार्थों में विटामिन बी 12 प्रोटीन को बांधता है। पेट में हाइड्रोक्लोरिक एसिड और एंजाइम विटामिन बी 12 को उसे फ्री रूप में तोड़ देते हैं। वहां विटामिन बी 12 प्रोटीन के साथ जुड़ता है और छोटी आंत में अवशोषित हो जाता है। कई गरिष्ठ खाद्य पदार्थों में विटामिन बी 12 फ्री रूप में मौजूद होता है।  इसलिए इन्हें आसानी से अवशोषित किया जा सकता है। 

कितना विटामिन बी 12 जरूरी 

आहार विशेषज्ञ डॉ आयुषी कुमार बताती हैं, ‘14 साल और उससे अधिक उम्र के लोगों के लिए प्रतिदिन 2.4 माइक्रोग्राम विटामिन बी 12 जरूरी है। गर्भावस्था के दौरान  2.6 एमसीजी विटामिन बी 12 होना चाहिए। लेकिन प्रति दिन 25 एमसीजी या इससे अधिक विटामिन बी 12 लेने से बोन फ्रैक्चर का जोखिम बढ़ जाता है।‘

विटामिन बी 12 की कमी के कारण होने वाले लक्षण 

विटामिन बी 12 की कमी के कारण कई स्वास्थ्य समस्याएं हो सकती हैं

1 मेगालोब्लास्टिक एनीमिया – आहार में पर्याप्त विटामिन बी12 नहीं होने या सही ढंग से इसके अवशोषण नहीं होने के कारण सामान्य से अधिक बड़ी लाल रक्त कोशिकाएं हो जाती हैं। 

2 थकान,  कमजोरी

3 नर्व डैमेज होना, जिससे हाथों और पैरों में झुनझुनी होने का एहसास होता है 

4 मेमोरी लॉस, किसी बात पर कंफ्यूज हो जाना

stress se bachen
विटामिन बी 12 की कमी से स्ट्रेस, सिर दर्द हो सकता है |
चित्र : शटरस्टॉक

5 डिप्रेशन, डिमेंशिया, मिर्गी के दौरे आना 

विटामिन बी 12 पानी में सोलयूबल  विटामिन होता है।  इसलिए इसके यूरिन के माध्यम से शरीर से बाहर निकलने की संभावना बनी रहती है । 

यहां जानिए कैसे दूर की जा सकती है विटामिन बी 12 की कमी 

डॉ आयुषी कुमार कहती हैं, ‘विटामिन बी 12 की कमी से होने वाले किसी भी लक्षण का एहसास हो, तो तुरंत डॉक्टर से मिलने की कोशिश करें। वे शरीर में  विटामिन बी 12 की मात्र की कमी के आधार पर आपको सप्लीमेंट या इंजेक्शन देंगे। विटामिन बी 12 सप्लीमेंट लेने के साथ ही एनर्जी लेवल और मूड में सकारात्मक बदलाव आता है। 

यदि थोड़ी बहुत कमी हुई है, तो आईएम खाद्य पदार्थों से आपको विटामिन बी 12 की कमी की पूर्ति हो सकती है। मछली, शेल फिश, लिवर, रेड मीट, अंडे, दूध, दही, चीज, पनीर, यीस्ट, सोया, राइस मिल्क आदि से पूर्ति हो जाएगी।’

vitamin b12 ke foods
विटामिन बी 12 की कमी की पूर्ति हो सकती है। मछली, शेल फिश, लिवर, रेड मीट, अंडे, दूध, दही, चीज, पनीर, यीस्ट, सोया, राइस मिल्क आदि से पूर्ति हो  सकती है। चित्र: शटरस्‍टॉक

यह भी पढ़ें :-तनाव, अवसाद और हेयर फॉल की वजह हो सकती है फोलिक एसिड की कमी, जानिए इसे कैसे दूर करना है 

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