Vitamin B12 deficiency has become common, including in people who consume a diet rich in animal products and dairy. In the wake of the same, over the years, nutritional yeast has gained attention as a potential remedy for vitamin B12 deficiency, particularly among those following plant-based diets. But what exactly is it?
Edwina Raj, head of services – clinical nutrition & dietetics, Aster CMI Hospital, Bangalore, said that it is essentially deactivated yeast, often sold in flakes or powder form, which is rich in various nutrients, including protein, fiber, and a range of B vitamins, with B12 being a key component.
So, can this vegan supplement fix your vitamin B12 deficiency?
“While it is not a complete substitute for B12 found in animal products, many brands of nutritional yeast are fortified with this essential vitamin, making it a valuable addition for individuals who may struggle to meet their nutritional needs through traditional sources,” said Raj.
Have you ever tried nutritional yeast? (Source: Freepik)
She added that the health benefits of nutritional yeast extend beyond its vitamin content — it is also known for its savory, cheese-like flavour, which can enhance the taste of various dishes, making it a popular choice among vegans and vegetarians.
How can you add this to your diet?
Incorporating nutritional yeast into your daily diet can be both simple and enjoyable. “It can be sprinkled over chutney, salads, curries or soups for depth of flavour, or blended into smoothies for an extra nutrient boost. You can also serve this as a cheese substitute in sandwiches or pasta, which helps in providing a creamy texture without the addition of dairy,” she suggested.
By experimenting with different recipes and applications, you can easily integrate nutritional yeast into your meals, thereby not only addressing potential vitamin B12 deficiencies but also enhancing their overall dietary profile with its myriad health benefits. However, in case you note symptoms of bloating or Irritable Bowel Syndrome (IBS), it is best to reach out to a qualified dietitian for alternatives.
Best foods to counter a Vitamin B-12 deficiency
Stressing the need to consume a balanced diet that includes vitamin B12-rich foods is essential, Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital, Mumbai, suggested having “organ meats (like liver and kidneys), fish and seafood, dairy products (such as milk, cheese, and eggs), and fortified foods like breakfast cereals, plant-based milk, and nutritional yeast.”
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
