Let paneer rescue you from a vit B deficiency

child eating paneer to enhance vitamin b- Parenting resources by ZenParent

You’ll be shocked at how many children and adults are deficient, primarily in two vitamins, B and D. Vitamin B is also known as B Complex because it is a combination of eight vitamins. It is common for vegetarians to be deficient in Vitamin B since it is largely found only in animal sources like milk, eggs and meat. While it is said that certain vegetables such as cauliflower, onions, sweet potatoes, leafy greens, and fruits such as tomatoes, bananas, dates, figs are high in vitamin B, the absorption of vitamin B from these plant food sources into the body is strongly debated by health professionals. Till date, the stronger view is that vitamin B can be obtained only from animal sources. The following are the symptoms of Vitamin B deficiency:

  1. Anaemia
  2. Dry and dull skin and hair, excessive hair fall
  3. Tingling sensation in fingers or toes
  4. Nervous debility
  5. Constant fatigue
  6. Constipation
  7. Long term result: Depression

Vitamin B12 helps in converting carbohydrates, fats and proteins into energy and therefore if you are low on this micronutrient, you will find that the body is always low on energy leading to fatigue. Interestingly, boiled egg has a slightly elevated B12 levels compared to raw egg. Another fact is that vitamin B cannot be stored for future use, except vitamin B12, which could be stored in the liver.  As the body consumes it, it takes what it wants and excretes the unused amounts.

If you are a vegetarian, you may have to make sure your children have dahi, paneer and cheese in addition to milk on a regular basis. If your child loves paneer, here are a few fun ways to include it in your child’s diet everyday as an after school snack for a healthy boost of calcium and vitamin B:

  1. Paneer burger: Make the patty or cutlet with paneer, aloo mash.
  2. Roti rolls: Make a mixture of cubed paneer, mozzarella cheese (for binding) and your favourite masalas (you can add onions and stir fried veggies to make it even more nutritious). Put the stuffing in the middle of a Roti and roll it up!
  3. Paneer tikka: Great appetizer and snack – just marinate paneer cubes in yogurt with garam masala and ginger-garlic paste and shallow fry it till brown.
  4. In salads: Whatever is your kids favourite salad, throw in paneer either in cube form, or as a crumbled sprinkling over fruits or veggies.
  5. Paneer bhurji: This is great as a sandwich filler or roti roll filler
  6. Paneer Pakoda: Who doesn’t like deep fried pakodas!
  7. Stir fry: Add it to your stir fried veggies, fried rice, pulao
  8. Chaat recipes: Paneer can be added to a lot of chat recipes like fruit chat, aloo chat, channa chat etc.

If you are not just a vegetarian but a vegan (no animal products at all including milk), you would need to take a supplement as a tablet if you have been tested and found deficient. In case of extreme deficiency, an injection may also be required to get the vitamin B levels up to acceptable limits.

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