Kerala avial

Ingredients

Green peas – 1/2 kg(soaked).

Coconut – 2 nos.

Carrot.

French beans.

Potato.

Onion – 2 nos.

Green chili – 6 nos.

Ginger – 1 small pc.

Garlic – 1 no.

Pepper powder – 1/2 teaspoon.

Cinnamon.

Cardamom.

Cloves.

Star anise.

Oil.

Mustard.

Salt.

Curry leaves.

Method

*Squeeze out thick and thin coconut milk.

*Chop carrot, french beans, potato into small chunks.

*Finely chop garlic, ginger, and green chilies.

*Heat oil in a mud pot, splutter mustard. Saute in cinnamon, star anise, cloves, cardamom, curry leaves, dried chilies. Add chopped onion, green chilies, ginger, garlic, and saute well. Saute in carrot, french beans, potato, green peas(soaked).

*Pour thin coconut milk and season with salt, bring it to boil. When the vegetables are cooked mix in the thick milk and adjust the salt and add pepper powder as required. Bring to boil, when the gravy thickens remove the pot from the flame.

Tasty vegetable stew ready…

Vitamin B12 food

Vitamin B12

Vitamin B12, also called cobalamin, helps regulate the nervous system. It also plays a role in growth and red blood cell formation.

Symptoms of vitamin B12 deficiency

A vitamin B12 deficiency can lead to disruption in the nervous system and the circulatory system.

Vitamin B12 deficiencies can lead to megaloblastic anemia, a condition where the bone marrow produces large abnormally shaped red blood cells that do not function properly.

Psychological conditions such as dementia, paranoia, depression, and behavioral changes can result from a vitamin B12 deficiency. Neurological damage sometimes cannot be reversed.

Vitamin B12 deficiency can cause the following symptoms:

• tiredness or fatigue
• weakness
• constipation
• loss of appetite
• weight loss
• numbness and tingling in the hands and feet
• balance problems
• confusion
• poor memory
• soreness of the mouth or tongue

Causes of folate deficiency

Folate dissolves in water, which means your body is unable to store it for long periods of time.

Your body's store of folate is usually enough to last 4 months. This means you need folate in your daily diet to ensure your body has sufficient stores of the vitamin.

Like vitamin B12 deficiency anaemia, folate deficiency anaemia can develop for a number of reasons.

Diet

Good sources of folate include broccoli, Brussels sprouts, asparagus, peas, chickpeas and brown rice.

If you do not regularly eat these types of foods, you may develop a folate deficiency.

Folate deficiency caused by a lack of dietary folate is more common in people who have a generally unbalanced and unhealthy diet, people who regularly misuse alcohol, and people following a fad diet that does not involve eating good sources of folate.