Introduction

Making sure kids have strong immunity is usually at the top of every parent’s to-do list. Strong, healthy bodies are key to keeping illness at bay. The role that good eating and good nutrition play in this is critical. This article will help you choose the best immune-strengthening foods for your child. We will also explore their benefits, how to include them in meals, and working towards a healthier lifestyle. Join us on this journey of unravelling how the right diet and parental guidance can significantly improve your child’s health and immunity.

Immunity Boosting Foods

Every parent wishes to fortify their child’s immunity with the right foods. So, here is a list of excellent immunity-boosting foods for children that are easily available in your home. Remember, the secret lies in variety – the broader the range of nutrients, the better!

1. Almonds

Almonds can do wonders for your child’s health. One can’t list their benefits and not mention immune boost! This nut is a good source of vitamin E and manganese. Together, they boost your child’s defence against diseases¹.

How to serve almonds to your child? It’s easy!

• Give them as a quick snack
• Layer almond butter on apple slices, celery sticks or whole-grain toast or simple roti
• Sprinkle almond slivers on yogurt, oatmeal, or salads

2. Berries

Berries are filled with antioxidants such as vitamin C and flavonoids. These help ward off harmful free radicals, thereby strengthening your child’s immune system. Be it strawberries, blueberries, raspberries or blackberries, all are good options. Don’t worry if there are no fresh berries available, frozen ones have the same nutritional value, provided they are naturally frozen and are not sugar-laced^2,4.

Want some tips on how to add berries in your kid’s meals?

• Mix them in yogurt, cereal, oatmeal or any porridge that your child eats
• Spread them on top of whole-grain pancakes or waffles

• Whip up a vibrant fruit salad mixing other immunity-boosting fruits.

3. Yogurt

Did you know yogurt contains probiotics, the good bacteria that support a healthy gut? A robust gut microbiome means a strong immune system, so yogurt should be a choice for immune-boosting food. Choose plain, unsweetened yogurt to steer clear of added sugars, which could negatively impact immune function^1,5.

Easy ways to serve yogurt to your little ones:

• Serve it as a snack, plain or with a drizzle of honey and some fruits
• Blend it into a smoothie with berries, spinach, and a banana
• Use it as a base for veggie dips like tzatziki or ranch or simple hung curd dips with herbs

4. Salmon

Salmon is rich in omega-3 fatty acids that not only help brain development but also slow down inflammation and bolster immune function. Studies indicate that omega-3s can improve the action of immune cells. This makes salmon a prime choice for boosting your child’s immunity³.

How to make salmon child-friendly? Here are a few suggestions:

• Bake it with a sweet glaze, like maple or teriyaki sauce
• Make salmon patties or fish tacos sided with colourful veggies or simply bake or grill salmon fillets
• Mix cooked and crumbled salmon into pasta with a light, creamy sauce

5. Eggs

Eggs may not be known for immune-boosting properties, but they should be. They’re packed with essential nutrients like vitamin D. Deficiency of vitamin D can weaken the immune system. Eggs also offer other immune-strengthening nutrients like B vitamins and selenium. Thus, eggs are a must in your child’s plate^1,6.

Fun ways to put eggs on your kids’ plate:

• Whip up a veggie-packed omelet or frittata
• Bake egg muffins filled with cheese, spinach, and tomatoes
• Make hard boil eggs for an easy, take-along snack, or scrambled eggs or bhurji
  

6. Broccoli

When talking about nutrition kings, we have broccoli, which is filled with immune-enhancing vitamins and minerals. Think of vitamin C, A, E, and so many antioxidants. Adding broccoli to your child’s meals helps their bodies fight disease effectively^1,7.

Here are some fun ways to serve broccoli to your kids:

• Steam and lightly spice it as a side dish
• Roast it with a bit of Parmesan cheese for a tasty treat
• Add it to pasta dishes like Alfredo or baked ziti

Look at the below table as a brief on the benefits of each food mentioned above:

Additional Foods for Immune Support

Apart from immunity-boosting foods, some other foods also boost your child’s immune system. Let’s delve into these bonus foods and see how you could make them a part of your child’s diet.

1. Citrus Fruits

Citrus fruits like oranges, grapefruits and lemons are popular for their high vitamin C content. Vitamin C helps with white blood cell production and helps guard against infections.8 Indian Gooseberry or Amla is a notable citrus fruit high in vitamin C⁹.

How to add citrus fruits into your child’s meals?

• Press fresh orange juice for a refreshing morning drink
• Drop cut orange slices into a fruit salad or yogurt parfait
• Grind lemon zest into whole-grain muffins or chicken dishes
  

2. Dark Leafy Greens

Spinach, kale, Swiss chard and such greens are nutritional powerhouses that include nutrients like vitamins A, C, and folate. These greens can boost your child’s immune system when included in their meals¹⁰.

Here are a few ways to get your kids to eat leafy greens:

• Slip them into smoothies for a sneaky boost of essential nutrients
• Use them in pasta dishes, stir-fries, or soups and stews
• Bake them into frittatas, quiches, or breakfast muffins

3. Garlic

Garlic has antibacterial traits and has been a home remedy for a myriad of ailments over centuries. Modern research says, garlic may support immune function. That’s why it’s a good idea to make it part of your kid’s food¹¹.

How to add garlic to your little one’s meals?

• Add minced garlic in tomato sauces for pasta
• Use garlic and herb seasoning on roasted chicken or vegetables
• Drizzle garlic infused olive oil over just steamed veggies or soups

A recap on the benefits of these additional foods lies in the following table:

Tips for Boosting Immunity with Foods

Boosting your child’s immunity is not just about feeding them specific foods. Creating a healthy immune system involves a balanced and varied approach to eating and overall health. Use the following tips to help build your child’s immune system from within.

A Balanced Diet

• Focus on variety in your child’s meals.
• Foster a blend of fruits, veggies, whole grains, and lean proteins.
• Rotate foods regularly to ensure your child gets a wide range of nutrients¹².

Encouraging a Healthy Lifestyle

• Encourage physical activity by being an active role model and getting involved in your child’s activities.
• Teach your children the importance of good self-care and hygiene habits¹².

Avoiding Processed Foods

• Learn about the pitfalls of processed food and teach your child the same.
• Opt for healthier snack and meal options such as fresh fruits, veggies, and whole grains¹².

Conclusion

Nutrition plays a vital role in creating and maintaining robust immunity in children. Offering your kids a variety of immune-boosting foods every day lays the groundwork for ongoing health and overall well-being. These nutritious options enable strong immune responses and foster healthy eating patterns over time.

Parental guidance – from cooking immune-supporting meals to encouraging a balanced life, your active role engaging with your child’s health truly makes a difference. This lays the foundation for lifelong health, helping children develop healthy habits, a strong immune system, and a positive relationship with food from an early age.

Frequently Asked Questions (FAQ)

References

1. Deo Narayan Singh, Bohra JS, Tej Pratap Dubey, Pushp Raj Shivahre, Ram Kumar Singh, Singh T, et al. Common foods for boosting human immunity: A review. Food Science and Nutrition. 2023 Aug 18;11(11):6761–74. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10630845/
2. Superfoods? Super Good for You. [Internet]. Montgomerycountypa.gov. 2022 [cited 2025 Oct 9]. Available from: https://www.montgomerycountypa.gov/Blog.aspx?IID=126
3. Mendivil CO. Dietary Fish, Fish Nutrients, and Immune Function: A Review. Frontiers in Nutrition. 2021 Jan 20;7. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7855848/
4. Golovinskaia O, Wang CK. Review of Functional and Pharmacological Activities of Berries. Molecules [Internet]. 2021 Jan 1;26(13):3904. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8271923/
5. Lisko D, Johnston G, Johnston C. Effects of Dietary Yogurt on the Healthy Human Gastrointestinal (GI) Microbiome. Microorganisms. 2017 Feb 15;5(1):6. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5374383/
6. Myers M, Ruxton S. Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen’s Eggs. Nutrients [Internet]. 2023 Jun 7;15(12):2657–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10304460/
7. Syed RU, Moni SS, Khaled M, Khojali WMA, Jafar M, Alshammari MD, et al. Broccoli: A multi-faceted vegetable for health: An in-depth review of its nutritional attributes, antimicrobial abilities, and anti-inflammatory properties. Antibiotics [Internet]. 2023;12(7):1157–7. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10376324/
8. Miles EA, Calder PC. Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review. Frontiers in Immunology [Internet]. 2021 Jun 24;12. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8264544/
9. Gul M, Liu ZW, Iahtisham-Ul-Haq, Rabail R, Faheem F, Walayat N, et al. Functional and Nutraceutical Significance of Amla (Phyllanthus emblica L.): A Review. Antioxidants [Internet]. 2022 May 1;11(5):816. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9137578/
10. Khalid W, Arshad MS, Ranjha MMAN, Różańska MB, Irfan S, Shafique B, et al. Functional constituents of plant-based foods boost immunity against acute and chronic disorders. Open Life Sciences [Internet]. 2022 Sep 8;17(1):1075–93. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9462539/
11. Arreola R, Quintero EO, Reyes-Grajeda JP, Carrera-Quintanar L, et al. Immunomodulation and Anti-Inflammatory Effects of Garlic Compounds. Journal of Immunology Research [Internet]. 2015;2015(401630):1–13. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417560/
12. Encourage Healthy Eating Habits | HeadStart.gov [Internet]. HeadStart.gov. 2023 [cited 2025 Oct 10]. Available from: https://www.headstart.gov/nutrition/article/encourage-healthy-eating-habits

Introduction

Good nutrition plays a crucial role in helping the body recover from any illness, and pneumonia is no exception^1,2. Studies^2,3,4 show that undernutrition in children can significantly increase the risk of contracting pneumonia and worsen its outcomes, as a weakened immune system makes them more vulnerable to respiratory infections. 

Pneumonia can spread through droplets, inhalation, or in newborns, through the bloodstream during or just after birth. Although it isn’t always contagious (as its spread depends on the cause), more research is needed to understand the transmission of pneumonia better². 

While precise numbers may vary, evidence consistently demonstrates that good nutrition can play a vital role in supporting pneumonia recovery⁵. In fact, targeted dietary interventions in malnourished older adults led to a 77% reduction in pneumonia-related hospital readmission, highlighting the importance of improved nutrition for recovery, immune function, and long-term management of pneumonia⁶. 

If you’ve been diagnosed with pneumonia, adhering to your prescribed treatment plan, which typically includes antibiotics (for bacterial pneumonia only), and respiratory support is essential for recovery⁷. While it is not the primary treatment, a balanced, nutrient-rich diet can help promote the healing process by strengthening your immune system^5,7. Additionally, monitoring your symptoms and maintaining good hygiene can help prevent the infection from spreading to others.  

Following a nutritionally supportive diet during pneumonia helps ensure your body receives all the essential nutrients needed to fight the infection and recover quickly. In this article, we’ll share valuable tips on what to avoid during pneumonia recovery to help support a faster, safer, and more complete healing process. 

How Diet Affects Pneumonia Recovery

A well-balanced nutritious diet plays a crucial role in recovering from pneumonia. When the body is fighting an infection, it needs extra nutrients to repair tissues, restore energy, and strengthen the immune system. A proper diet can support recovery from pneumonia by: 

• Strengthening the immune system⁸. 
• Promoting tissue repair and minimising muscle loss during illness^8,9. 
• Improving energy levels and providing the energy needed to combat fatigue^8,10. 
• Supporting lung health and healing (with certain anti-inflammatory foods like omega-3 fatty acids)^8,11. 

Foods to Eat During Pneumonia

A balanced diet for pneumonia patients plays a crucial role in speeding up recovery by providing essential nutrients. In individuals with pneumonia, diet that includes the following five types of foods is beneficial: 

• Fruits and Vegetables: Foods like oranges and apples and vegetables like spinach, carrots, and broccoli are rich in vitamins, antioxidants, and fibre and help boost immunity and fight infections^7,8,12. 
• Lean Proteins: Protein-rich foods for pneumonia, such as chicken, eggs, and legumes, help repair body tissues, support muscle strength, and help improve overall health^7,10,12.
• Whole Grains: Brown rice, oats, and whole wheat bread provide long-lasting energy and fibre to support digestive health^7,10,12. 
• Healthy Fats (Monounsaturated and Polyunsaturated Fats): Good fats such as olive oils, walnuts, and avocados support the body’s anti-inflammatory processes and help in cell repair^11,12. 
• Warm Fluids Like Soups, Broths, and Teas: Warm and easily digestible food for pneumonia, such as chicken soup or vegetable broth, herbal teas, and warm water with honey can soothe the throat, help in mucus clearance, and provide the much-needed energy^13,14,15,16. 

Foods to Avoid During Pneumonia

In patients with pneumonia, foods to avoid include certain food products that may increase mucus production. Here’s what to limit or avoid and why: 

• High-Sodium Foods: Processed meats, salty snacks, and canned soups might worsen respiratory distress in patients with compromised lung function due to fluid retention^12,17. 
• Saturated Fats: Fatty meats, butter, full-fat dairy, and fried foods may contribute to inflammation, which can further impair lung function and the immune system in individuals with pneumonia^12,18. 
• Added Sugars: Sugary beverages, desserts, and candy may suppress immune function and promote inflammation^12,18. 
• Highly Processed Foods: Fast food, instant noodles, and ready-made sauces often contain unhealthy fats, excess sodium, and preservatives that might impair recovery¹². 
• Alcohol: Alcohol may interfere with medications, weaken immunity, and slow healing. It’s best to avoid alcohol entirely during recovery¹².

Note: Some people report increased mucus production after consuming dairy, but scientific evidence on this is inconclusive. Thus, the focus should instead be on avoiding foods that may impair immunity or promote inflammation. Always consult a doctor or a registered dietitian for personalised dietary advice, especially during illness. 

Sample Diet Chart for Pneumonia Recovery

The ideal diet for pneumonia patients includes warm fluids, soft foods, and meals high in vitamins A, C, and E to support lung health. You can follow the below-mentioned pneumonia diet chart to help with pneumonia recovery^7,12: 

Tip: Stay hydrated by consuming plenty of water throughout the day. 

Also Read: Walking Pneumonia: What Is It, Causes, Symptoms, Diagnosis & Treatment

Lifestyle Tips Alongside Diet

A pneumonia diet chart helps plan meals that are light, nutritious, and rich in essential vitamins to support better health. Along with dietary guidance, adopting a few lifestyle tips can further speed up the healing process: 

• Practice Deep Breathing: Perform several deep breathing exercises daily to help improve lung function. 
• Prioritise Rest and Sleep: Ensure you get ample sleep to allow your body to strengthen and repair your immune system. 
• Maintain Good Posture: Sit upright to enhance comfort and facilitate easier breathing. 
• Stay Hydrated: Drink plenty of fluids throughout the day to maintain good hydration, which is crucial for recovery. 
• Engage in Light Physical Activity: Gradually incorporate gentle movement into your routine to rebuild strength. However, avoid strenuous activity that causes dizziness or significant shortness of breath; consult your doctor for guidance on appropriate activity levels. 
• Avoid Smoking and Second-hand Smoke: Refrain from smoking and avoid exposure to second-hand smoke (inhaling smoke from being near people who are smoking), as both can worsen pneumonia. 
• Limit Alcohol and Illicit Drug Use: Steer clear of alcohol and illegal drugs, as they can compromise your immune system and increase the risk of complications¹². 

Also Read: Bacterial Pneumonia: What Is It, Causes, Symptoms & Treatment

Conclusion

Choosing the right diet for a pneumonia patient may help reduce inflammation and support lung function. Nutrient-rich foods that may support recovery include warm soups, fruits rich in vitamin C, and leafy green vegetables. Additionally, knowing which foods may hinder recovery or worsen inflammation can help prevent complications and promote faster healing.  

By providing essential nutrients, staying hydrated, getting adequate rest, and avoiding harmful substances like tobacco smoke and alcohol, you can support your immune system and significantly enhance your healing process. Also, staying up to date with vaccines, especially the pneumococcus vaccine and the flu vaccine, can help reduce the risk of developing pneumonia or experiencing severe complications.

Also Read: Pneumococcal Vaccine: Types, Side Effects, and Who Needs It

Frequently Asked Questions (FAQs)

References

1. World Health Organization. Healthy diet [Internet]. World Health Organization; [cited 2025 Jun 10]. Available from: https://www.who.int/initiatives/behealthy/healthy-diet 

2. World Health Organization. Pneumonia in children [Internet]. World Health Organization; 2022 Nov 11 [cited 2025 Jun 10]. Available from: https://www.who.int/news-room/fact-sheets/detail/pneumonia 

3. Srivastava AD, Awasthi S, Jauhari S. Prevalence of persistent pneumonia among severe pneumonia and nutritional status as its associated risk factor: A prospective observational study among under-five children. J Family Med Prim Care. 2024 May;13(5):1911-1916. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11213408/ 

4. Prastika M, Astutik E. THE RELATIONSHIP BETWEEN MALNUTRITION AND SEVERE PNEUMONIA AMONG TODDLERS IN EAST JAVA, INDONESIA: AN ECOLOGICAL STUDY. Journal of Public Health Research and Community Health Development. 2023;6:93-101. Available from: https://www.researchgate.net/publication/369106207_THE_RELATIONSHIP_BETWEEN_MALNUTRITION_AND_SEVERE_PNEUMONIA_AMONG_TODDLERS_IN_EAST_JAVA_INDONESIA_AN_ECOLOGICAL_STUDY 

5. Vu TT, Van Horn L, Achenbach CJ, Rydland KJ, Cornelis MC. Diet and Respiratory Infections: Specific or Generalized Associations? Nutrients. 2022 Mar 11;14(6):1195. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8954090/ 

6. Yang PH, Lin MC, Liu YY, Lee CL, Chang NJ. Effect of Nutritional Intervention Programs on Nutritional Status and Readmission Rate in Malnourished Older Adults with Pneumonia: A Randomized Control Trial. Int J Environ Res Public Health. 2019 Nov 27;16(23):4758. Available from : https://pmc.ncbi.nlm.nih.gov/articles/PMC6926802/ 

7. National Heart, Lung, and Blood Institute. Pneumonia Recovery [Internet]. National Heart, Lung, and Blood Institute; [cited 2025 Jun 10]. Available from: https://www.nhlbi.nih.gov/health/pneumonia/recovery 

8. Office of Dietary Supplements. Dietary Supplements for Immune Function and Infectious Diseases – Health Professional Fact Sheet [Internet]. National Institutes of Health; [cited 2025 Jun 10]. Available from: https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/ 

9. Katagiri R, Yamaji T, Sawada N, Iwasaki M, Inoue M, Tsugane S; Japan Public Health Center-based Prospective Study Group. Total, animal, and plant protein intake and pneumonia mortality in the Japan Public Health Center-based Prospective Study. Am J Clin Nutr. 2022 Mar 4;115(3):781-789. Available from: https://pubmed.ncbi.nlm.nih.gov/34918031/ 

10. Masters B, Aarabi S, Sidhwa F, Wood F. High-carbohydrate, high-protein, low-fat versus low-carbohydrate, high-protein, high-fat enteral feeds for burns. Cochrane Database Syst Rev. 2012 Jan 18;1(1):CD006122. Available from: https://pubmed.ncbi.nlm.nih.gov/22258965/ 

11. Alperovich M, Neuman MI, Willett WC, Curhan GC. Fatty acid intake and the risk of community-acquired pneumonia in U.S. women. Nutrition. 2007 Mar;23(3):196-202. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2293281/ 

12. National Heart, Lung, and Blood Institute. Heart-Healthy Living – Choose Heart-Healthy Foods [Internet]. National Heart, Lung, and Blood Institute; 2022 Mar 24 [cited 2025 Jun 10]. Available from: https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods 

13. Rennard BO, Ertl RF, Gossman GL, Robbins RA, Rennard SI. Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. 2000 Oct;118(4):1150-7. Available from: https://pubmed.ncbi.nlm.nih.gov/11035691/ 

14. PDQ Integrative, Alternative, and Complementary Therapies Editorial Board. Selected Vegetables/Sun’s Soup (PDQ®): Health Professional Version. 2018 Aug 24. In: PDQ Cancer Information Summaries [Internet]. Bethesda (MD): National Cancer Institute (US); 2002-. [cited 2025 Jun 10]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK65862/ 

15. Abuelgasim H, Albury C, Lee J. Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. BMJ Evid Based Med. 2021 Apr;26(2):57-64. Available from: https://ebm.bmj.com/lookup/pmidlookup?view=long&pmid=32817011 

16. Hacioglu M, Dosler S, Birteksoz Tan AS, Otuk G. Antimicrobial activities of widely consumed herbal teas, alone or in combination with antibiotics: an in vitro study. PeerJ. 2017 Jul 26;5:e3467. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5533155/ 

17. Brown RB. Sodium Toxicity in the Nutritional Epidemiology and Nutritional Immunology of COVID-19. Medicina (Kaunas). 2021 Jul 22;57(8):739. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8399536/ 

18. Kiecolt-Glaser JK. Stress, food, and inflammation: psychoneuroimmunology and nutrition at the cutting edge. Psychosom Med. 2010 May;72(4):365-9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2868080/ 

19. Hooper L, Abdelhamid A, Ajabnoor SM, et al. Effects of fluid and drinking on pneumonia mortality in older adults: A systematic review and meta-analysis. Clin Nutr ESPEN. 2022 Feb;47:96-105. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8631606/ 

20. Padhani ZA, Moazzam Z, Ashraf A, et al. Vitamin C supplementation for prevention and treatment of pneumonia. Cochrane Database Syst Rev. 2020 Apr 27;4(4):CD013134. doi: 10.1002/14651858.CD013134.pub2. Update in: Cochrane Database Syst Rev. 2021 Nov 18;11:CD013134. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7192369/ 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

3

Introduction

Have you been feeling sudden weakness or rapid heartbeats? It might be more than just fatigue. While not always the case, these symptoms can point to hypokalaemia, a condition marked by low levels of potassium in the blood (serum)^1,2.  

Potassium is an important mineral and the most abundant positively charged ion (cation) inside the cells of our body. It plays a key role in cell function, muscle contraction, and heart rhythm regulation³. Low potassium levels are often linked to underlying conditions such as endocrine disorders. However, it can also result from poor or insufficient dietary intake¹. 

In this article, we will explore some healthy and delicious fruits high in potassium that can help boost its levels in the body. These potassium rich fruits not only offer a tasty way to support your electrolyte balance but also contribute to overall well-being.

Why You Need Potassium?

Potassium is a mineral and electrolyte that plays a central role in maintaining the proper functioning of cells, particularly in muscles and nerves. It is crucial for regulating muscle contractions, nerve signals, and intracellular fluid balance⁴. A deficient or insufficient potassium level can cause symptoms such as muscle weakness, fatigue, and constipation³. 

Its importance extends beyond basic cellular activity. Higher potassium intake is associated with significant health benefits, particularly for heart health⁵. One major meta-analysis involving around 250,000 participants found that for every 1.64 grams (or around 42 millimoles) of daily potassium intake, there was a 21% reduction in stroke risk and a notable trend toward reduced overall cardiovascular disease⁶. 

In short, potassium supports critical bodily functions, especially heart, muscle, and nerve performance, while also helping to protect against serious conditions like stroke and heart disease. Therefore, ensuring adequate potassium in your diet through fruits high in potassium is a simple but powerful step toward better health! 

Hyperkalaemia can cause muscle weakness, fatigue, nausea, vomiting, diarrhoea, and cardiac arrhythmias. Thus food-drug interactions must be kept in mind if individuals are already on medicines that increase potassium levels.

Dr. Nayana Shetty, MBBS, MD

How Much Potassium Do You Need?

The amount of potassium an individual needs in a single day depends on age, sex, and life stage.³ According to the National Academies of Sciences, Engineering, and Medicine (NASEM), here are the recommended Adequate Intakes (AIs): 

1. Children and Teens

The potassium AI for children varies specifically by age group⁷: 

• Ages 1 to 3: 2,000 mg/day 
• Ages 4 to 8: 2,300 mg/day 
• Ages 9 to 13: 2,500 mg/day (girls), 2,800 mg/day (boys) 
• Ages 14 to 18: 2,300 mg/day (girls), 3,000 mg/day (boys) 

2. Adults 

• Males (ages 19 and above): 3,400 mg/day 
• Females (age 19 and above): 2,600 mg/day 
• During pregnancy: 2,900 mg/day 
• During lactation: 2,800 mg/day 

Note: These recommendations do not apply to people with kidney disease or those taking medications that affect potassium levels⁸. For personalised advice on optimal intake, it’s best to consult your doctor. 

If you’re concerned about a potential potassium deficiency, a simple blood test, such as the Potassium (K+) Test, can help evaluate your potassium levels. 

Benefits of Potassium for the Body

Potassium is required for several bodily functions. These include:  

1. Supports Heart Health 

Adequate potassium helps regulate blood pressure by promoting natriuresis (sodium excretion) and reduces vascular resistance, which helps lower blood pressure^3,6. This might contribute to reducing the risk of hypertension and stroke. 

• potassium promotes natriuresis (sodium excretion) and reduces vascular resistance, which helps lower BP. 

2. Aids in Hydration 

Potassium works with sodium to maintain fluid balance in the body³. This helps cells function properly and supports overall hydration. 

3. Promotes Healthy Digestion 

Potassium supports smooth muscle function, including the muscles of the digestive tract⁹. This may aid in regular bowel movements and avoid constipation. 

4. Helps Avoid Kidney Stones 

Higher potassium intake (especially from fruits) may reduce calcium loss in urine¹⁰. This helps in lowering the risk of calcium-based kidney stones. 

5. Supports Strong Bones 

Potassium from fruits may help maintain bone mineral density by reducing the acid load in the body¹¹. This helps in minimising calcium loss and supports bones. 

6. May Improve Blood Sugar Control 

Potassium plays a role in insulin secretion, and low levels have been linked to an increased risk of type 2 diabetes in some studies¹². However, more research is still needed to directly establish a link between potassium intake and its benefits for diabetic patients. 

Fruits are an excellent natural source of potassium, offering a variety of health benefits. 

Top Potassium-Rich Fruits

In recent decades, shifting dietary habits, marked by increased intake of processed foods and reduced consumption of fresh fruits and vegetables, have contributed to several health issues, including a widespread decline in dietary potassium intake, despite its critical role in maintaining cardiovascular and muscular health⁵.  

Which fruit contains the most potassium is a common question for those looking to boost their potassium intake naturally. Therefore, to naturally support optimal potassium levels, we have compiled a list of fruits containing high potassium for you: 

1. Dried Apricots (½ cup)

Dried apricots are highly concentrated in potassium; a half cup serving provides 755 mg of potassium, which is around 22% of the daily recommended intake³. Besides potassium, apricots are also rich in carotenoids like β-carotene, which acts as a strong antioxidant and may help lower oxidative stress, support immunity, reduce the risk of heart disease, and protect eye health with age¹³. 

2. Prunes

Prunes are rich in potassium; half a cup of dried prunes contain 635 mg of potassium, covering around 19% of the daily recommended intake.³ Prunes are also rich in fibre, sorbitol, and antioxidants. Due to these nutrients, they may also help improve digestion and support bone besides heart health¹⁴. 

3. Kiwi

Kiwi provides abundant potassium; one cup of sliced kiwi contains about 562 mg of potassium, about 16.5% of the daily value¹⁵. Besides potassium, kiwifruit is also rich in vitamin C, fibre, and antioxidants. Eating them regularly may boost your immune system, support digestion (thanks to an enzyme called actinidin), and improve overall metabolism¹⁶. 

4. Pomegranate

Pomegranates are a good source of potassium; one cup of 100% pomegranate juice provides approximately 533 mg of potassium, contributing about 15.7% of the daily recommended intake¹⁵. Drinking pomegranate juice can help reduce oxidative stress and support heart health by slightly improving blood pressure and related risk factors¹⁷.  

5. Oranges

Orange juice is a natural source of fruits high in potassium; one cup of orange juice delivers 496 mg of potassium, about 14.6% of the daily recommended intake³. Regular consumption of 100% orange juice may help reduce inflammation in healthy people and those at risk for chronic diseases¹⁸.  

6. Banana

Bananas are well known for their potassium content; a medium banana contains 422 mg of potassium, which is around 12.4% of the daily recommended intake³. A study¹⁹ has shown that eating 250 g of bananas before haemodialysis (a process of filtering blood in patients with impaired kidneys) helps avoid low potassium and heart rhythm problems without causing high potassium. 

7. Avocado

Avocados are rich in potassium; half a piece of avocado contains about 345 mg of potassium, which is around 10% of the daily recommended intake²⁰. Based on a preliminary, uncontrolled study²¹, adding California avocados to your daily diet may help lower total cholesterol and aid in controlling body weight. 

8. Cantaloupe

Cantaloupe is a refreshing fruit rich in potassium; half a cup of cubed cantaloupe supplies 214 mg of potassium, or 6.3% of the daily recommended intake.³ Besides potassium, cantaloupe is packed with essential vitamins and minerals that help keep you hydrated with its high-water content. This makes it a tasty and refreshing part of a healthy diet²².

9. Blackberries

Blackberries are a good source of potassium; one cup of blackberries contains about 211 mg of potassium, contributing around 6.2% of the daily recommended intake¹⁶. Blackberries are also used traditionally for diarrhoea, ulcers, inflammation, and diabetes. They are also rich in anthocyanins, which help reduce pain and may have antioxidant effects that contribute to reducing inflammation and supporting general health²³. 

10. Apple

Apples contain moderate potassium levels; one medium apple with skin provides 195 mg of potassium, approximately 5.7% of the daily recommended intake³. Besides potassium, apples are also rich in antioxidants, especially polyphenols, which help reduce oxidative stress and inflammation. They also support gut health by improving the balance of beneficial gut bacteria²⁴.  

Knowing the potential benefits and the potassium content in fruits helps you choose the best options to support your health and meet your daily potassium needs. While consuming these fruits is generally healthy, remember some fruits may increase blood sugar levels. Therefore, it’s best to consult with a diabetologist before including them in your routine diet (especially if you are diabetic or at risk).  

In case you are a diabetic patient apart from risk of hyperkalaemia there could be a risk of causing glucose spikes while incorporating fruits like banana etc. into your diet with the aim to improve its potassium content. Make sure to do so in a way that your blood glucose levels remain stable. Preferably consult your doctor before doing so and consume the fruits whole with fibre (like seeds or salad) or yogurt to lower the glucose spike.

Dr. Nayana Shetty, MBBS, MD

Also Read: PDW Blood Test: Understanding Its Purpose and Results

How to Incorporate These Fruits into Your Diet

Including potassium-rich fruits in your diet is not at all complicated. You can consume the fruit raw or make some simple and delicious dishes with them to boost your intake²⁵: 

• Blend into Smoothies: Mix fruits that contain potassium, such as fresh or frozen bananas, berries, with yoghurt or milk for a nutritious start to your day. 
• Upgrade Your Sandwiches: Include an avocado to add flavour and boost potassium. 
• Top Your Breakfast: Add fruits containing high potassium, like apricots or cantaloupe, to cereal, porridge, or low-fat yoghurt. 
• Add to Salads: Toss in slices of fruits with high potassium levels, such as apple or orange, into fresh salads for flavour and nutrients. 
• Enjoy Frozen Fruit Dessert: Enjoy fruits with high potassium levels, like frozen blackberries, as a healthy dessert alternative. 
• Consume as Smart Snacks: Keep dried fruits with potassium, like apricots or prunes, handy for a quick, potassium-rich snack. However, remember to be mindful of portion size as dried fruits are usually higher in calories than fresh ones. 
• Make a Trail Mix: Combine dried fruits like prunes with nuts and seeds for a homemade, on-the-go trail mix. 

It should be noted that including fruits containing high potassium in the diet helps maintain potassium balance only when potassium levels are slightly below the normal range or for when an individual is at risk. Dietary potassium is not an alternative for moderate or severely low potassium levels; these conditions often require oral or intravenous potassium supplementation. 

Also Read: 8 Types Of Food That Can Help You Fight Anaemia!

Potential Side Effects

While potassium is essential for health, increased levels can be dangerous. Excess potassium levels, known as hyperkalaemia, may lead to serious symptoms, including neuromuscular issues such as fatigue, muscle weakness, and paralysis. It may also lead to cardiovascular symptoms, such as irregular heartbeats or even cardiac arrest^1,3. 

However, it should be noted that fruits (or even other dietary sources) rich in potassium alone rarely cause hyperkalaemia in healthy individuals. Hyperkalaemia typically results when there is impaired renal excretion or a shift of potassium from cells into the bloodstream. 

Certain individuals should be cautious when consuming high-potassium diets or potassium supplements. These include: 

• Individuals with Kidney Disease: In healthy individuals with normal kidney function, the body efficiently eliminates excess potassium through urine, making high dietary intake generally safe. However, in individuals with kidney problems, this mechanism is impacted, potentially increasing blood potassium levels³. 
• Individuals with Diabetes: Diabetes, particularly if poorly controlled, can raise insulin resistance or deficiency, preventing potassium from entering cells, leading to high blood potassium levels¹. 
• People with Adrenal or Endocrine Disorders: Conditions like Addison’s disease (adrenal insufficiency) can cause decreased aldosterone levels or aldosterone deficiency which can reduce potassium excretion, leading to hyperkalaemia¹. 
• Patients with Heart Failure: Those with heart failure are often prescribed medications that affect potassium balance, and their heart condition itself makes them more sensitive to potassium shifts^1,3. 
• Individuals taking Certain Medications: Some medications increase potassium levels in the body. These include potassium-sparing diuretics, angiotensin-converting enzyme (ACE) inhibitors, angiotensin receptor blockers (ARBs), aldosterone antagonists, nonsteroidal anti-inflammatory drugs (NSAIDs), and beta blockers (less common). Therefore, people taking these medications must be cautious^1,3. 

Due to the above-mentioned reasons, individuals with underlying health conditions or those on long-term medication should consult a doctor before making any changes to their potassium intake to ensure a safe and balanced dietary approach.  

Sometimes patients have too much coconut water regularly, which can lead to high potassium. It is important to consume it in moderation to prevent side effects of excess potassium²⁷.

Dr. Nayana Shetty, MBBS, MD

Also Read: What Causes High Vitamin B12 Levels & How to Manage It

Conclusion

Potassium is a vital mineral that plays a crucial role in maintaining healthy blood pressure, supporting muscle and nerve function, and promoting overall heart health. Fruits are a natural and wholesome source of potassium, making them a safe and effective way to meet daily needs, especially when included as part of a varied and balanced diet. Incorporating potassium rich fruits in the diet, such as bananas, apricots, prunes, and oranges, offers not only this essential nutrient but also other valuable nutrients that contribute to overall wellbeing. They are generally safe and very rarely cause hyperkalaemia in healthy people with normal kidney function. However, individuals with impaired kidney function or those taking certain medications should be cautious and consult a doctor before increasing their potassium intake. That said, a balanced approach in diet (consuming a combination of fruits, vegetables, and whole foods) can be a great way to support the potassium requirements of the body and at the same time offer broader health benefits, reinforcing the importance of nutritious and mindful eating to achieve your health goals. 

Frequently Asked Questions (FAQs)

References

1. Viera AJ, Wouk N. Potassium Disorders: Hypokalemia and Hyperkalemia. Am Fam Physician. 2015 Sep 15;92(6):487-95. Available from: https://www.aafp.org/link_out?pmid=26371733 

2. National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Sodium and Potassium. Washington (DC): National Academies Press (US); 2019. (Nutrition Board). Available from: https://www.ncbi.nlm.nih.gov/books/NBK482465/ 

3. National Institutes of Health, Office of Dietary Supplements. Potassium—Health Professional Fact Sheet [Internet]. NIH ODS; 2024 [cited 2025 May 19]. Available from: https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/ 

4. Stone MS, Martyn L, Weaver CM. Potassium Intake, Bioavailability, Hypertension, and Glucose Control. Nutrients. 2016 Jul 22;8(7):444. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4963920/ 

5. He FJ, MacGregor GA. Beneficial effects of potassium on human health. Physiol Plant. 2008 Aug;133(4):725-35. Available from: https://pubmed.ncbi.nlm.nih.gov/18724413/ 

6. D’Elia L, Barba G, Cappuccio FP, Strazzullo P. Potassium intake, stroke, and cardiovascular disease a meta-analysis of prospective studies. J Am Coll Cardiol. 2011 Mar 8;57(10):1210-9. Available from: https://linkinghub.elsevier.com/retrieve/pii/S0735-1097(10)04976-4 

7. National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Sodium and Potassium. Washington, DC; The National Academies Press; 2019. Available from: https://www.ncbi.nlm.nih.gov/books/NBK545428/ 

8. National Academies of Sciences, Engineering, and Medicine. Guiding Principles for Developing Dietary Reference Intakes Based on Chronic Disease. Washington, DC: The National Academies Press; 2017. Available from: https://www.ncbi.nlm.nih.gov/books/NBK465024/ 

9. Currò D. The Modulation of Potassium Channels in the Smooth Muscle as a Therapeutic Strategy for Disorders of the Gastrointestinal Tract. Adv Protein Chem Struct Biol. 2016;104:263-305. Available from: https://pubmed.ncbi.nlm.nih.gov/27038377/ 

10. Rafferty K, Davies KM, Heaney RP. Potassium intake and the calcium economy. J Am Coll Nutr. 2005 Apr;24(2):99-106. Available from: https://pubmed.ncbi.nlm.nih.gov/15798076/ 

11. Kong SH, Kim JH, Hong AR, Lee JH, Kim SW, Shin CS. Dietary potassium intake is beneficial to bone health in a low calcium intake population: the Korean National Health and Nutrition Examination Survey (KNHANES) (2008-2011). Osteoporos Int. 2017 May;28(5):1577-1585. Available from: https://pubmed.ncbi.nlm.nih.gov/28093633/ 

12. Peng Y, Zhong GC, Mi Q, Li K, Wang A, Li L, Liu H, Yang G. Potassium measurements and risk of type 2 diabetes: a dose-response meta-analysis of prospective cohort studies. Oncotarget. 2017 Oct 11;8(59):100603-100613. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5725047/ 

13. Alajil O, Sagar VR, Kaur C, Rudra SG, Sharma RR, Kaushik R, Verma MK, Tomar M, Kumar M, Mekhemar M. Nutritional and Phytochemical Traits of Apricots (Prunus Armeniaca L.) for Application in Nutraceutical and Health Industry. Foods. 2021 Jun 10;10(6):1344. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8230439/ 

14. Stacewicz-Sapuntzakis M, Bowen PE, Hussain EA, Damayanti-Wood BI, Farnsworth NR. Chemical composition and potential health effects of prunes: a functional food? Crit Rev Food Sci Nutr. 2001 May;41(4):251-86. Available from: https://pubmed.ncbi.nlm.nih.gov/11401245/ 

15. U.S. Department of Agriculture, National Agricultural Library. Nutrients: Potassium, K (mg). USDA; 2018. Available from: https://www.nal.usda.gov/sites/default/files/page-files/potassium.pdf 

16. Richardson DP, Ansell J, Drummond LN. The nutritional and health attributes of kiwifruit: a review. Eur J Nutr. 2018 Dec;57(8):2659-2676. doi: 10.1007/s00394-018-1627-z. Epub 2018 Feb 22. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6267416/ 

17. Giménez-Bastida JA, Ávila-Gálvez MÁ, Espín JC, González-Sarrías A. Evidence for health properties of pomegranate juices and extracts beyond nutrition: A critical systematic review of human studies. Trends Food Sci Technol. 2021;114:410-423. Available from: https://www.sciencedirect.com/science/article/pii/S0924224421003885 

18. Cara KC, Beauchesne AR, Wallace TC, Chung M. Effects of 100% Orange Juice on Markers of Inflammation and Oxidation in Healthy and At-Risk Adult Populations: A Scoping Review, Systematic Review, and Meta-analysis. Adv Nutr. 2022 Feb 1;13(1):116-137. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8803484/ 

19. Quan Z, Li C, Zhao L, Cui D, Liu S, Yin Y, Tang Q, Zeng D, Song L, Fu X. Effect of banana intake on serum potassium level in patients undergoing maintenance hemodialysis: A randomized controlled trial. Int J Nurs Sci. 2024 Mar 14;11(2):197-204. Available from: https://pubmed.ncbi.nlm.nih.gov/38707694/ 

20. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3664913/ 

21. GRANT WC. Influence of avocados on serum cholesterol. Proc Soc Exp Biol Med. 1960 May;104:45-7. Available from: https://pubmed.ncbi.nlm.nih.gov/13828982/ 

22. Ali S, Rahman AU, Ali E, Karabulut F, Ali S, Ahmad R, Fadl ME, AbdelRahman MAE, Ahmed MAA, Scopa A. Insights on the Nutritional Profiling of Cantaloupe (Cucumis melo L.) via 1-Naphthalene Acetic Acid. Plants (Basel). 2023 Aug 17;12(16):2969. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10459078/ 

23. Chowdhury S, Tewari S, Mukherjee P, Pattanayak A. A short review on medicinal value of Indian blackberry (Syzygium cumini L.). J Pharmacogn Phytochem. 2022;7:158–61. Available from: https://www.researchgate.net/publication/363432503_A_short_review_on_medicinal_value_of_Indian_blackberry_Syzygium_cumini_L 

24. Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ. “An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention. J Food Sci. 2022 Jun;87(6):2291-2309.  Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9321083/ 

25. Northern Ireland Direct Government Services. Fruit and vegetables [Internet]. nidirect; [cited 2025 May 19]. Available from: https://www.nidirect.gov.uk/articles/fruit-and-vegetables 

26. Li L, Pegg R, Eitenmiller R, Chun JY, Kerrihard A. Selected nutrient analyses of fresh, fresh-stored, and frozen fruits and vegetables. J Food Compos Anal. 2017;59:8–17. Available from: https://www.researchgate.net/publication/313416712_Selected_nutrient_analyses_of_fresh_fresh-stored_and_frozen_fruits_and_vegetables 

27. Hakimian J, Goldbarg S, Park CH, Kerwin TC. Death by Coconut. Circulation: Arrhythmia and Electrophysiology. 2014;7(1):180–181. doi:10.1161/CIRCEP.113.00094. Available from: https://www.ahajournals.org/doi/10.1161/circep.113.000941

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

1

Introduction

Have you been feeling unusually tired, low on energy, mentally unclear or confused? While these symptoms can have many causes, one possibility worth considering is a deficiency in vitamin B12. 

Vitamin B12, also known as cobalamin, is an essential nutrient involved in red blood cell production, nerve function, and DNA synthesis. While it is often overlooked, adequate B12 level is essential for maintaining energy levels and supporting cognitive and neurological health of the body. 

Your body cannot produce B12 on its own, so it must be obtained through foods high in vitamin B12 or supplements. Animal-based foods such as meat, dairy, and eggs are the primary sources of vitamin B12. Thus, if you follow a vegetarian or vegan diet, you may need B12 supplements to meet your daily requirement for the vitamin^1,2. 

In this article, we will explore vitamin B12 rich foods to help you maintain optimal vitamin B12 level and support your overall health, in a way that is both enjoyable and practical. 

Why Is Vitamin B12 Important for Your Health?

Vitamin B12 (also called cobalamin) is a nutrient your body needs to stay healthy². It plays a key role in: 

• Nervous system health: Vitamin B12 helps build and maintain the protective covering (called myelin) around your nerves. Without enough B12, people can experience tingling in their hands and feet, poor balance, memory problems, or mood changes^2,3. 
• Red blood cell formation: Vitamin B12 is needed to produce healthy red blood cells that help carry oxygen throughout your body.² Vitamin B12 deficiency is associated with anaemia, which can cause symptoms like tiredness, weakness, and shortness of breath.^3,4 
• Energy and cell repair: B12 contributes to the production of DNA (the genetic material in your cells), which is essential for the formation of new cells and keeping your tissues healthy². 
• Heart health: B12 helps control levels of a substance in your blood called homocysteine. High levels of homocysteine have been linked to an increased risk of heart disease^2,4. 

The recommended dietary allowance (RDA) of vitamin B12, which is sufficient for the nutrient needs of adults, is approximately 2.4 mcg per day². 

Who is at Risk for Low Vitamin B12 Levels?

Individuals following a vegan or vegetarian diet are at increased risk of having low vitamin B12 levels, as B12 is mostly found in animal foods. 

People with health conditions that interfere with vitamin B12 absorption also may be at risk of deficiency, even if they consume enough through food. Since vitamin B12 absorption is a complex, multi-step process, any disruption can affect how much the body absorbs. 

Vitamin B12 Absorption Process: 

• In the mouth, a protein in the saliva (haptocorrin) binds to B12 from the food you eat. 
• In the stomach, acid and enzymes free the B12 from the food you have eaten, allowing it to bind to intrinsic factor. 
• In the ileum (the last part of the small intestine), B12 is finally absorbed in the body². 

Factors Associated with Vitamin B12 Deficiency: 

You are more likely to have low B12 if you³:

• Are vegetarian or vegan 
• Are over age 50 years (your stomach may not make enough acid to absorb B12) 
• Have pernicious anaemia or digestive issues like Crohn’s disease or celiac disease 
• Have had stomach surgery (like gastric bypass) 
• Take certain medications (like metformin or acid blockers) 

Good to know: Unlike foods high in vitamin B12, B12 from supplements or fortified foods (like some cereals or plant-based milks) does not need to go through all these steps. It is already in a form your body can absorb more easily. Therefore, these alternate options could be helpful for people who have trouble absorbing B12 from food. 

Vitamin B12 Deficiency Symptoms: 

Signs of a vitamin B12 deficiency can appear slowly and may include³:

• Feeling tired or weak 
• Numbness or tingling in your hands and feet 
• Trouble with balance 
• Mood changes, memory problems, or brain fog 
• Pale skin or shortness of breath 

If these sound familiar, talk to your doctor about testing for vitamin B12 levels. 

Predominately vegan and vegetarian consumers are at higher risk of vitamin B12 deficiency. If you are considering supplementation, do so following a thorough examination by your registered medical doctor.

Dr. Nayana Shetty, MBBS, MD

Top Food Sources of Vitamin B12

Vitamin B12 plays a key role in keeping your energy levels up, your nerves healthy, and your blood cells functioning properly². Since your body cannot make it on its own, getting enough from foods high in vitamin B12 (or supplements) is essential. 

Most vitamin B12 comes from animal-based foods, but there are some excellent fortified plant-based options for vegetarians and vegans^2,3. Let’s explore some of the top vitamin B12 rich foods to help you meet your daily needs and stay energised and healthy: 

1. Milk

Milk is an easy and reliable source of B12. It also gives you calcium and vitamin D, which help build strong bones and support your immune system¹.

• One cup of milk (2% fat) provides about 54% of your B12 RDA². 

Tip: For vegans, fortified plant-based options like soy milk can offer up to 45% of your B12 RDA. Check the label to be sure. 

2. Yoghurt

Yoghurt is not just good for your gut; it is a solid B12 source¹.  

• A 170 g (about ¾ cup) serving of plain, fat-free yoghurt provides around 43% of your B12 RDA^1,2.

Tip: Choose low-fat, unsweetened yoghurt to avoid added sugar while still getting protein, calcium, and gut-friendly probiotics. 

3. Cheese

Cheese adds flavour and nutrients to your meals².

• A 43 g slice (about 1.5 ounces) of cheddar cheese offers around 21% of your B12 RDA².

Note: Cheese is nutritious but also high in saturated fat; therefore, enjoy it in moderation. 

4. Eggs

Eggs are packed with high-quality protein, healthy fats, and B vitamins¹. 

• One large, hard-boiled egg gives you about 19% of your B12 RDA². 

Tip: Include eggs a few times a week as a simple, nutrient-rich choice. 

5. Fish (Especially Fatty Fish)

Fish is one of the richest natural sources of vitamin B12. It also provides omega-3 fats for heart and brain health¹.

Here is how much B12 you get from these portions: 

• Sardines (150 g): 554% of your daily RDA¹. 
• Salmon (85 g / 3 oz): 108% of your daily RDA².
• Tuna (85 g / 3 oz): 104% of your daily RDA².

Bonus: A serving of salmon also gives you around 40g of protein, which is great for muscle health. 

6. Chicken and Turkey

Poultry is a lean and healthy protein source that also provides B12¹. 

• A 75 g (about 2.5 oz) serving of roasted chicken or turkey gives you about 14% of your B12 RDA². 

Bonus: It is great for those who prefer lean meats. 

7. Shellfish (Oysters and Clams)

Shellfish are B12 superfoods as they provide high levels of vitamin B12². 

• Clams (85g / 3 oz) provide 708% of B12 RDA². 
• Oysters (85g / 3 oz) provide 621% of B12 RDA². 

Bonus: Even small portions of these superfoods provide way more than your daily need and they are also rich in zinc and iron! 

8. Nutritional Yeast (Fortified)

A favourite among vegans, nutritional yeast has a cheesy flavour and is often fortified with B12¹. 

• About ¼ cup of nutritional yeast can give you between 346% and 1,000% of your B12 RDA, depending on the brand². 

Bonus: Great served on popcorn, in soups, or stirred into sauces. Always check the label to make sure it is fortified. 

9. Fortified Breakfast Cereals

Fortified cereals have vitamin B12 added during processing, making them easy to absorb for vegetarians and vegans¹. 

• Depending on the brand, a single serving may offer 25 to 100% or more of your B12 RDA^1,2. 

Tip: Pair with fortified plant milk for a double B12 boost. Check the nutrition label for specifics. 

10. Beef (Especially Liver)

Beef is a powerful source of B12, especially organ meats like liver².

• Cooked beef liver (85g / 3 oz) offers an incredible 2,944% of your B12 RDA². 
• Ground beef (85g, 85% lean) offers about 100% of your B12 RDA².

Caution: Although liver is a great vitamin-rich option for those who eat it, make sure you cook it in healthy oils. 

If someone is diagnosed to have pernicious anaemia, oral supplementation of vitamin B12 won’t work sufficiently due to lack of intrinsic factor which is needed for the absorption of vitamin B12 that comes from the diet. In these individuals’ usually vitamin B12 injections (IM) are prescribed. But some small studies have hinted that vitamin B12 oral supplements (1000 mcg) may be a fruitful alternative to injections, this is probably due to some passive absorption, but the overall consensus is that it is insufficient¹⁶.

Dr. Nayana Shetty, MBBS, MD

Who Might Need a Vitamin B12 Supplement?

Most people can get enough vitamin B12 from vitamin B12 food sources, especially if they eat animal-based foods like meat, dairy, or eggs. But for some groups, it can be harder to absorb or get enough from food alone. In these cases, a vitamin B12 supplement can be very helpful, and sometimes even necessary. 

Here are some groups who may benefit from B12 supplementation³: 

1. Vegetarians and vegans: 

Since B12 is found mainly in animal products, people on plant-based diets may not get enough from food alone. A daily B12 supplement or fortified foods can help fill the gap. 

2. Adults over 50 years of age: 

As we age, our stomach produces less acid, which can affect how well we absorb B12 from food. Many older adults benefit from B12 in supplement form, which is easier to absorb. 

3. People with digestive or gut issues: 

Conditions like Crohn’s disease, celiac disease, or those who have had intestinal or stomach surgery (including weight-loss surgery) can make it harder to absorb B12 properly. Supplements, sometimes in higher doses or by injection, may be needed for these individuals. 

4. People with pernicious anaemia: 

This is an autoimmune condition that prevents the body from absorbing B12 naturally. If you have this, your doctor may recommend regular B12 shots or high-dose supplements to keep your levels up. 

5. Individuals who have had gastrointestinal (GI) tract surgery: 

GI tract surgery, such as a gastric bypass, can reduce your body’s ability to absorb vitamin B12, increasing the risk of deficiency. 

6. People who take certain medications: 

Medications like metformin or acid blockers can impair the body’s ability to absorb B12 properly, therefore, individuals who take such medicines may need vitamin B12 supplementation. 

Both oral and injectable (IM) vitamin B12 are effective for replacement, but an injection causes more rapid improvement and is considered in severe deficiency or when neurologic symptoms appear¹⁵.

Dr. Nayana Shetty, MBBS, MD

How to Test for Vitamin B12 Deficiency?

Symptoms like fatigue, memory issues, dizziness, numbness or tingling in the hands and feet, and pale skin can indicate a vitamin B12 deficiency. If you have these symptoms, you should visit a doctor.  

Your doctor will ask about your symptoms and may also check your reflexes, balance, and sensation since B12 affects the nerves. To confirm whether you are deficient, your doctor will order some blood tests. These help catch problems early, guide treatment, and prevent serious complications like anaemia and nerve damage. 

Also Read: How To Increase Platelet Count Naturally

Common Tests for Vitamin B12 Deficiency

1. Serum Vitamin B12 Level 

• Measures how much B12 is in your blood. 
• Low levels usually mean deficiency, but sometimes more tests are needed to be sure⁵. 

2. Complete Blood Count (CBC)

• Checks for anaemia and looks at the shape and size of red blood cells⁶. 
• In B12 deficiency, red blood cells may be larger than normal and less effective at carrying oxygen⁷. 

3. Reticulocyte Count

• Reticulocytes are young red blood cells. 
• A low count means your body is not making enough new red cells, which can happen in B12 deficiency⁸. 

4. Lactate Dehydrogenase (LDH) 

• LDH goes up when cells break down too quickly. 
• In B12 deficiency, fragile red blood cells may break apart early, raising LDH levels⁹. 

5. Bilirubin

• This is a pigment released when red blood cells break down. 
• High levels can be another sign that your blood cells are being destroyed too soon⁹. 

6. Methylmalonic Acid (MMA) 

• One of the most sensitive early markers of B12 deficiency. 
• MMA levels go up even before your B12 levels drop below normal. This can be helpful for early detection^{10, 11.} 

7. Homocysteine

• High levels of this amino acid are linked to low B12 (as well as low folate). 
• If untreated, high homocysteine can raise your risk for heart problems and cognitive decline¹². 

8. Anti-Intrinsic Factor Antibodies 

• These are immune system markers that attack intrinsic factor, a protein in your stomach that helps absorb B12. 
• A positive result may indicate pernicious anaemia, a common cause of B12 deficiency¹³. 

9. Anti-Parietal Cell Antibodies 

• Another immune test that looks for antibodies against stomach cells that produce intrinsic factor. 
• Also used to diagnose pernicious anaemia¹⁴. 

Also Read: 11 Healthy Foods That Can Help You to Gain Weight

Additional Tests (Only If Needed)

Sometimes, if the cause of B12 deficiency is unclear, your doctor might recommend further testing: 

1. Upper Endoscopy (EGD)

• A thin camera is used to look at your stomach and small intestine. This helps detect ulcers, damage, or other issues that might affect nutrient absorption. 

2. Bone Marrow Biopsy

• Although a bone marrow biopsy is rarely needed, it can be helpful in complex or unexplained cases of anaemia. 

Testing and treating vitamin B12 deficiency is simple, but crucial. Left untreated, low B12 levels can lead to permanent nerve damage, anaemia, and memory issues. If you are experiencing symptoms or are in a higher-risk group (like older adults, vegans, or people with gut issues) it is important to get checked.

Also Read: 10 Iron Rich Foods to Add to Your Diet 

Conclusion

Making sure you get enough vitamin B12 from vitamin B12 food sources is an important part of staying healthy. This is because it supports your energy levels, nervous system, and red blood cell production. 

Vitamin B12 deficiency often develops slowly, and sometimes the symptoms can be easily overlooked, like fatigue, brain fog, or tingling in the hands and feet. For most people, eating a well-balanced diet that includes animal-based foods like dairy, eggs, fish, or meat is enough to maintain healthy B12 levels. However, if you are vegetarian, vegan, over the age of 50 years, or have a digestive condition that affects nutrient absorption, a quick blood test can give you peace of mind and help you stay ahead of any health issues. 

Taking small steps now, like including vitamin B12-rich foods in your diet, can make a significant difference in your long-term energy, memory, and well-being.

Also Read: Vegetarian Foods High In Vitamin B12

Frequently Asked Questions (FAQs)

References

1. Food Safety and Standards Authority of India [FSSAI]. Vitamin B12 rich foods: 7 foods that may load you up with energy [Internet]. NDTV Food; [updated 2021 Aug 31; cited 2025 Apr 18]. Available from: https://fssai.gov.in/upload/media/FSSAI_News_Vitamin_NDTVFood_31_08_2021.pdf 

2. National Institutes of Health (NIH) – Office of Dietary Supplements. Vitamin B12 – Health Professional Fact Sheet. [Internet]. NIH; [updated 2024 Mar 26; cited 2025 Apr 18]. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ 

3. MedlinePlus. Vitamin B12 – Medical Encyclopedia [Internet]. U.S. National Library of Medicine; [updated 2024 Oct 19; cited 2025 Apr 18]. Available from: https://medlineplus.gov/ency/article/002403.htm 

4. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients. 2016 Jan 27;8(2):68. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/ 

5. Better Health Channel. Vitamin B [Internet]. Department of Health; [updated 2024 Jul 24; cited 2025 Apr 18].Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b 

6. MedlinePlus. Vitamin B12 Deficiency Anemia [Internet]. U.S. National Library of Medicine; [updated 2024 Oct 19; cited 2025 Apr 18]. Available from: https://medlineplus.gov/ency/article/000574.htm 

7. Seo IH, Lee YJ. Usefulness of Complete Blood Count (CBC) to Assess Cardiovascular and Metabolic Diseases in Clinical Settings: A Comprehensive Literature Review. Biomedicines. 2022 Oct 25;10(11):2697. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9687310/ 

8. MedlinePlus. Reticulocyte count [Internet]. National Library of Medicine (US); [updated 2024 Mar 11; cited 2024 Mar 11]. Available from: https://medlineplus.gov/ency/article/003637.htm 

9. MedlinePlus. Lactate dehydrogenase (LDH) test [Internet]. National Library of Medicine (US); [updated 2023 Oct 30; cited 2025 Apr 18]. Available from: https://medlineplus.gov/lab-tests/lactate-dehydrogenase-ldh-test/ 

10. Kwak MS, Kim D, Chung GE, Kang SJ, Park MJ, Kim YJ, Yoon JH, Lee HS. Serum bilirubin levels are inversely associated with nonalcoholic fatty liver disease. Clin Mol Hepatol. 2012 Dec;18(4):383-90. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3540375/ 

11. Johannsen P, Ostergaard K, Christensen JE, Worm M, Rasmussen K. Methylmalonic acid in serum from patients with neurological symptoms consistent with cobalamin deficiency. Eur J Neurol. 1995 Sep;2(4):357-62. Available from: https://doi.org/10.1111/j.1468-1331.1995.tb00139.x 

12. Zhang J, Li Y, Zhou Y, Zhao Y, Xie H, Duan R, Yao Y, Gong Z, Teng J, Jia Y. Serum Homocysteine Level Is a Predictor of Relapse and Prognosis in Patients With First-Attack Neuromyelitis Optica Spectrum Disorders. Front Neurol. 2021 May 26;12:667651. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8187771/ 

13. Fraile L, Sopena A, Chávez CE, Font-Font M, Esquerda A. Autoantibodies to intrinsic factor can jeopardize pernicious anemia diagnosis: a case report. EJIFCC. 2023 Jul 10;34(2):181-187. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10349311/ 

14. Rusak E, Chobot A, Krzywicka A, Wenzlau J. Anti-parietal cell antibodies – diagnostic significance. Adv Med Sci. 2016 Sep;61(2):175-179. Available from: https://linkinghub.elsevier.com/retrieve/pii/S1896-1126(16)00003-1 

15. Langan RC, Goodbred AJ. Vitamin B12 deficiency: recognition and management. Am Fam Physician. 2017 Sep 15;96(6):384-389. Available from: https://www.aafp.org/pubs/afp/issues/2017/0915/p384.html

16. Langan RC, Goodbred AJ. Oral vitamin B12 supplementation in pernicious anemia: a prospective cohort study. Am J Clin Nutr. 2024 Jul;120(1):217-224. Available from: https://pernicious-anaemia-society.org/pernicious-anaemia-society/oral-treatment/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

1

Introduction

Jambolan, Indian blackberry, jamun, black plum, java plum, Malabar plum, Portuguese plum, purple plum, damson plum, and Jamaica are common names for Jamun fruit in english. The tree is found throughout the Indian subcontinent and many other South Asian countries, including Burma, Bangladesh, Nepal, Pakistan, Indonesia, and Sri Lanka^[6]. 

It is a powerhouse of nutrients and medicinal properties. This deep purple fruit is widely cherished for its unique sweet-tart flavor and numerous health benefits. Rich in vitamins, minerals, and antioxidants, Jamun has been used in Ayurvedic and traditional medicine for centuries to help manage diabetes, improve digestion, and boost immunity.

Chemical Composition of Jamun

Anthocyanins, ellagic acid, glucoside, isoquercetin, kaemferol, and myrecetin are among the compounds found in jambolan. The alkaloid jambosine and the glycoside antimellin or jambolin are said to be present in the seeds^[1]. 

Nutritional Value of Jamun

The nutritional content found per 100 g of edible jamun fruit is^[2]: 

• Proteins: 0.7 – 0.13 g
• Fats: 0.15 – 0.3 g
• Crude Fibre: 0.30 – 0.9 g
• Carbohydrate: 14 g
• Calcium: 8.30 – 15 mg
• Magnesium: 35 mg
• Phosphorus: 15 – 16.20 mg
• Iron: 1.20 – 1.62 mg
• Sodium: 26.2 mg
• Potassium: 55 mg
• Copper: 0.23 mg
• Sulfur: 13 mg
• Vitamin A: 8 IU
• Thiamine: 0.01 – 0.03 mg
• Riboflavin: 0.009 – 0.01 mg
• Niacin: 0.20 – 0.29 mg
• Ascorbic Acid: 5.70 – 18 mg
• Folic Acid: 3 mcg

Medicinal Benefits of Jamun

Various parts of the Jamun plant are known for different medicinal benefits, as listed below^[1].

1. Jamun Bark  

• astringent to the bowels  
• anthelmintic  
• digestive  
• asthma 
• antiulcer 
• antidysentric 
• blood purifier 

2. Jamun Fruit

• astringent to the bowels 
• astringent to the mouth 
• diuretic  
• antidiabetic.  

3. Jamun Seed

• antidiabetic properties

I find it interesting that Jamun wood is known for its strength and resistance to water and termites. This means that it can withstand moisture and insect damage, making it a durable and long-lasting material.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Benefits of Jamun Fruit (Java Plum)

1. Benefits of Jamun for Diabetes

• In diabetic-treated rats, the antidiabetic activity of jamun seed powder was observed as an increase in body weight and improvement in peak blood glucose levels.
• In rats, the effects of oral administration of the extract of jamun seed powder on body weight, fasting blood glucose levels, and pancreatic islets were investigated.

2. Benefits of Jamun for Cholesterol

• Treatment with jamun seed extract reduced the high levels of plasma lipids seen in diabetic rats to near-normal levels.
• By regulating metabolism in the liver and kidneys, the oral intake of jamun seed extract lowered serum low-density lipoprotein (LDL) and very low-density lipoprotein (VLDL) cholesterol.
• It enhanced high-density lipoprotein (HDL) cholesterol in diabetic rats^[3]. 

3. Benefits of Jamun for Antioxidants

• The administration of jamun-kernel extract orally to diabetic rats reduced the levels of certain thiobarbituric acid reactive substances and hydroperoxides in liver and kidney tissues to near-normal values.
• There was a considerable recovery in glutathione levels, superoxide dismutase, catalase, and glutathione peroxidase activity in the liver and kidneys^[3].
• With more research on humans, Jamun may be useful in boosting antioxidant levels for slowing down ageing and reducing levels of inflammation.  

4. Benefits of Jamun for the Gut

• In different animal models having ulcers in the stomach, the extract of jamun seeds on stomach ulceration and secretion in rats was examined.
• Jamun seeds extract reduced acid and pepsin production in the stomach while increasing gastric mucosal glycoproteins in rats. 
• This helps lower stomach ulcer formation and allows for faster healing of ulcers^[3].
• The anti-diarrhoeal efficacy of E. jambolana bark was tested in rat diarrhoea models.
• The extract considerably reduced the frequency of stools and the moisture of fecal droppings compared to control rats that were not given jamun^[3].

5. Benefits of Jamun for the Liver

• In rats, the effect of jamun pulp extract in the rat model was investigated for its liver protective abilities.
• Rats were given two different dosages of jamun, and the conventional medication silymarin showed lower enzyme levels and higher total protein and albumin levels.
• Jamun pulp repaired the liver cells rapidly and helped bring the enzyme levels closer to normal levels.
• It preserved the structure of the liver cells and helped in protein synthesis^[3]. 

6. Benefits of Jamun for Allergy

• In mice, jamun leaf extract reduced paw oedema.
• Jamun leaf extract also directly affected mast cell degranulation, inhibiting in vitro histamine release induced by the mast cell degranulation, i.e., reduced allergic reaction due to histamine release.
• The presence of flavonoids in the Jamun leaf extract may be responsible for these anti-allergic properties^[3]. 

7. Benefits of Jamun for Arthritis

• The anti-arthritic effect of jamun seed extract on oral intake was investigated in rat models.
• The red blood cell count, hemoglobin level, and erythrocyte sedimentation rate all improved to near-normal levels after jamun seed extract was given to the rats.
• In jamun seeds extract-treated rats, joint space loss, bone resorption, and tissue swelling were significantly reduced as the inflammation reduced.
• With more research jamun extract might be a viable treatment option for arthritis in humans too^[3]. 

8. Benefits of Jamun for Infection

• The antimicrobial activity of extracts of jamun bark was investigated.
• The extracts were effective against a number of bacteria i.e., Staphylococcus aureus, coagulase-negative staphylococci, Yersinia enterocolitica, Staphylococcus hominis, Staphylococcus cohnii, and Staphylococcus warneri^[3]. 

9. Benefits of Jamun for Kidney

• The kidney protective activity of the active principle extracted from jamun fruit pulp was examined in rats.
• In diabetic rats, treatment with the extract significantly decreased fasting blood glucose levels, plasma creatinine levels, blood urea, urine volume, microalbuminuria, and urinary sugar levels^[3].
• All of these significantly aid in improving kidney health in the long term.  

10. Benefits of Jamun for Anaemia

• The anti-anemic activity of the extract from the seeds of jamun has been reported.
• The seed extract of jamun was found to increase total haemoglobin, as per research^[4]. 

 11. Benefits of Jamun for the Brain

• The effects of jamun seeds on central nervous system activity in mice were investigated.
• Jamun extracts had a significant protective effect on the central nervous system^[5]. 

In my experience, I have observed that consuming Jamun fruit extract may have positive effects against obesity. It appears to regulate gut microbial populations, leading to improvements in weight management, insulin sensitivity

Dr. Rajeev Singh, BAMS

Also Read: Papaya Leaves and Seeds to Treat Fever and Other Ailments

How to Use Jamun?

Consult an ayurveda doctor and understand the correct dose and form of jamun (Java plum fruit) that can help improve your health. 

The following parts of jamun can be used for medicinal benefits.

• Jamun stem bark^[5]
• Jamun seeds^[5]
• Jamun fruit pulp^[5] 
• Jamun leaves^[5]
• Jamun kernels^[5] 

Also Read: Low Glycemic Index Fruits for Diabetic People

Side Effects of Jamun

As reported in the literature, flatulence, delayed digestion, laryngitis, inflammation in the lungs, and emphysema are all possible side effects of Jamun fruit. This may vary from person to person depending on the dosage and duration of the product consumed.

Conclusion

Jamun (Java plum) has been used for its medicinal properties in Ayurveda. Different parts of this tree are used for different ailments. It is best to consult an ayurveda doctor and understand the form, dosage and duration of jamun extracts that can be helpful based on your health condition. People with ongoing medicines and conditions like diabetes, liver disease, etc, should speak to their doctor before trying any ayurvedic or herbal remedy.

Also Read: Lychee: Uses, Benefits, Side Effects and More By Dr. Rajeev Singh

Frequently Asked Questions (FAQs)

References

1. Ayyanar M, Subash-Babu P. Syzygium cumini (L.) Skeels: A review of its phytochemical constituents and traditional uses. Asian Pac J Trop Biomed. 2012; 2(3): 240-246.https://sci-hub.st/10.1016/S2221-1691(12)60050-1
2. Shrikant Baslingappa S, Nayan Singh JT, Meghatai MP, et al. Jamun (Syzygium cumini (L.)): a review of its food and medicinal uses. Food Nutr Sci. 2012; 2012. https://www.scirp.org/pdf/FNS20120800006_15940773.pdf
3. Srivastava S, Chandra D. Pharmacological potentials of Syzygium cumini: a review. J Sci Food Agri. 2013; 93(9): 2084-2093. https://sci-hub.st/10.1002/jsfa.6111
4. Prince PSM, Menon VP, Pari L. Hypoglycaemic activity of Syzigium cumini seeds: effect on lipid peroxidation in alloxan diabetic rats. J Ethnopharmacol. 1998 Jan;61(1):1–7. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0378874198000026
5. Rizvi MK, Rabail R, Munir S, Inam-Ur-Raheem M, Qayyum MMN, Kieliszek M, Hassoun A, Aadil RM. Astounding health benefits of Jamun (Syzygium cumini) toward metabolic syndrome. Molecules. 2022 Oct 24;27(21):7184. doi: 10.3390/molecules27217184. PMID: 36364010; PMCID: PMC9654918. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9654918/
6. Ayyanar M, Subash-Babu P. Syzygium cumini (L.) Skeels: a review of its phytochemical constituents and traditional uses. Asian Pac J Trop Biomed. 2012 Mar;2(3):240–6. doi: 10.1016/S2221-1691(12)60050-1. PMID: 23569906; PMCID: PMC3609276. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3609276/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

11

1

Introduction

Mustard oil is versatile and used in many parts of the world. It is popularly known as Sarson ka Tel in India and is a key ingredient found in every kitchen. Mustard oil has a strong flavour and enhances the taste of several dishes. Not only that, but it also has numerous health benefits.

But with the fear of cholesterol and an upswing in heart diseases, many people have now become cautious of the kind and quality of oil that they consume on a daily basis. This has led to a widespread increase in the sale of healthy oils such as Olive oil, Sunflower oil, Rice Bran oil and Grapeseed oil.

It is also worth noting that mustard is good for diabetes, owing to its anti-inflammatory properties. So, it is considered one of the ideal oils that can be used in recipes for diabetes.  

Nutritional Value of Mustard Oil

Mustard oil has about 60% monounsaturated fatty acids(MUFA)(42% erucic acid and 12% oleic acid); it has about 21% polyunsaturated fats(PUFA) (6% omega-3 alpha-linolenic acid(ALA) and 15% omega-6 linoleic acid(LA)) and it has about 12% saturated fats¹.

This optimum ratio of omega-3 and omega-6 fatty acids and low content of saturated fats makes mustard oil more beneficial and preferred over several other oils available in the market.

Mustard oil is reddish-brown or amber in colour and is known for its strong smell and pungent, sharp flavour. The pungency of mustard oil is due to the presence of allyl isothiocyanate. This fatty vegetable oil is obtained by pressing mustard seeds.

For now, let’s understand Mustard Oil and its benefits in detail.

The Health Benefits of Mustard Oil

1. Cardioprotective Effects

Mustard oil is a healthy edible oil it is low in Saturated fatty acids (SFA), high in MUFA and PUFA, especially alpha-linolenic acid and has a good LA: ALA ratio (6:5).

In Myocardial infarction (MI) patients using mustard oil, there was a reduction in arrhythmias, heart failure and angina². Thus, mustard oil is considered a healthy choice for patients with cardiovascular disorders.

N6 (linolenic acid) and N3 (alpha-linolenic acid) are essential fatty acids that have been proven to be beneficial for the body. N6 PUFA lowers LDL cholesterol but can also decrease HDL³, whereas N3 PUFA may lower triglycerides, blood pressure, inflammation, improve vascular function and sudden death.

2. Reduces Cough, Colds

Since ancient times, mustard oil has been used to soothe colds, coughs and other respiratory illnesses and allergies.

Inhaling steam containing mustard oil has been shown to clear respiratory congestion⁴. Also, a concoction made by heating mustard oil, a few cloves of garlic and 1 teaspoon of ajwain, when massaged on our feet and chest, provides relief from cold and cough. Mustard oil may also show positive effects in patients suffering from sinusitis⁴.

3. Anti-bacterial, Anti-fungal & Anti-carcinogenic Properties

Glucosinolate, available in mustard oil, which accounts for antibiotic, fungicidal and cancer prevention qualities, serves as a therapeutic for human health. It thus protects us from colorectal and gastrointestinal cancers⁵.

Allyl isothiocyanate serves as an antifungal agent, which protects food from fungal growth and reduces infection⁵.

4. Strengthens Red Blood Cells

Mustard oil is a major source of all fats required by our body to perform diverse biological functions as components of plasma, cell lipids and cell membranes. Mustard oil reduces cholesterol and improves the membrane structure of red blood cells (RBC)⁶. 

5. Acts as a Stimulant

Mustard oil is a natural stimulant that is known to stimulate our sweat glands, thereby improving blood circulation throughout the body. By increasing blood circulation in the entire body, it also relieves and rejuvenates stressed and overworked muscles. It also helps to lower body temperature and remove toxins from the body⁷.

6. Relief from Joint Pain & Arthritis

A regular massage with mustard oil helps in relieving aching joints and muscles. Arthritis patients also experience relief and comfort after a massage with mustard oil, thanks to the presence of Omega-3 fatty acids that help to ease stiffness and pain caused due to arthritis^{8, 9}.

7. Immunity Booster

The composition of mustard oil is based on our body’s requirements. This oil has <7% saturated fat, high amounts of monounsaturated fatty acids, ranging from 3.6-32.2%. It also contains a considerable amount of linoleic (18:2) and linolenic acids (18:3)⁶.

The optimum range of omega-3 and omega-6 fatty acids and vitamin E provides the required nutritional value and boosts our immune system⁶.

8. Reduces Diabetic Hazards

The amount of vitamin E in the alpha-tocopherol present in mustard oil has beneficial effects in controlling diabetic hazards⁵.

Trans fat is the major cause of insulin failure and high oxidation of fat.  The absence of trans fat in mustard oil thus helps maintain insulin levels, which in turn regulates our blood sugar levels.

9. Boosts Appetite  

Mustard oil is extremely useful and can be consumed by people who are underweight. It makes you want to eat more by pumping your stomach and facilitates the secretion of gastric juices and bile, which is known to create the feeling of hunger¹⁰.

10. May Slow the Growth of Cancer Cells  

Research suggests that mustard oil may also help in slowing down the growth and spread of certain types of cancer cells in your body¹¹.

Other Uses of Mustard Oil

1. Effective Massage Oil

Massage in infancy with mustard oil helps improve growth and post-massage sleep. Massage with mustard oil helps improve the weight, length and midarm and midleg circumferences as compared to infants without massage¹².

2. Helps promote Oral Health

Mustard oil helps strengthen your gums and makes it easier to remove the plaque. Plaque is generally formed due to bacteria that are surrounded by fatty membranes. Swishing mustard oil in our mouth can help loosen the fat-soluble bacteria and further prevent gum bleeding.

3. Healthy Hair

Mustard oil contains alpha fatty acids that keep our hair hydrated and lively and help it to grow faster¹⁰. Mustard oil is also a rich source of antioxidants, minerals like iron, calcium and magnesium and vitamins like A, D, E and K, all of which are important for hair growth.

The antifungal properties of mustard oil also prevent the development of fungus and dandruff on our scalp⁷.

4. Good for our Skin

Mustard oil is rich in vitamin B complex, vitamin A, vitamin E, calcium, protein and omega 3 fatty acids. This helps reduce fine lines and wrinkles¹³. It also helps to remove tan from the skin. Mustard oil also works wonders if you have chapped lips.

The anti-bacterial and anti-fungal properties of this oil prevent the development of acne and keep our skin clean and glowing⁴.

In my experience, I have found that mustard oil has been traditionally used as a rubefacient and irritant due to its topical irritant effects. When applied to the skin, mustard oil can cause a warming sensation and increased blood flow to the area, which may help alleviate pain.

Dr. Siddharth Gupta, B.A.M.S, M.D. (Ayu)

Read More: 7 Home Remedies for Glowing Skin.

5. Used as a Mosquito Repellent

The pungent and strong smell of mustard oil makes it a natural mosquito repellent. Rub a few drops of mustard oil on the skin and drive mosquitoes away.

How to Use Mustard Oil?

• Mustard oil can be used for cooking and frying food. In this way, it boosts immunity and is good for our heart and diabetics.
• It acts as a preservative when added to pickles and chutneys.
• To clear our respiratory system from congestion, inhale steam containing mustard oil.
• Massage our feet and chest with a mixture of mustard oil, garlic and ajwain to get relief from cold and cough.
• Consuming a teaspoon of mustard oil and honey helps in various respiratory problems.
• Using mustard oil for oil pulling kills bacteria and prevents bleeding of the gums.
• Rubbing a paste of mustard oil, turmeric and salt on our teeth and gums makes them healthy.
• A mixture of mustard oil and coconut oil can be used to massage our entire body.

Also Read: 21 Healthy Benefits Of Almonds: Facts And FAQs

Side Effects of Using Mustard Oil

• Mustard oil contains erucic acid. As per research¹⁴, Erucic acid has toxic effects on the heart at high enough doses. Consumption of mustard oil is thereby banned in the U.S.A.
• Long-term topical application of mustard oil can have harmful effects on the skin. It can even cause minor to major skin blisters.
• Excessive consumption of mustard oil can cause rhinitis, in which the mucous membrane tends to get inflamed¹⁴
• Pregnant women should avoid the consumption of mustard oil as it contains a few chemical compounds that are harmful to them as well as the growing foetus.

Also Read: Is Palm Oil Bad for You?

Mustard Oil vs Refined Sunflower Oil

Mustard and sunflower oil are the two most used oils in India. The consumerist-oriented market has spoiled people with choices, with avocado, groundnut, and olive oil running the race as well. With being the two most popular cooking oils, the debate on which ranks higher in benefits has been going on for a long time.  

Mustard oil, derived from mustard seeds, is dark yellow and has a pungent odour. Mustard oil is widely used as cooking oil in major Indian households, as it has the benefit of not accumulating in the blood vessels. It contains healthy fats like omega-3 and 6, along with helping reduce cholesterol levels. Mustard oil for hair oiling has been used for centuries. Consumption of mustard oil is recommended to be done in moderate amounts, as it contains considerable amounts of erucic acids. Too much mustard oil can cause anaemia or diarrhoea.

On the other hand, refined sunflower oil is a chemically-treated oil that has been made to look clearer by removing impurities, contaminants and odour. Not many benefits of refined oil besides the fact that it is made to cater to the customers’ needs, like refined oil for heart patients. The harmful effects of refined oil are based on the fact that it is chemically treated. The process of refining involves nickel, in addition to sodium hydroxide and preservatives, which are harmful to the digestive system in the long run.

Also Read: Eat These 10 Foods To Fight Fatigue!

References

1. USDA. Oil, mustard – Nutrients – SR Legacy. FoodData Central. 2020 [cited 2025 Apr 7]. Available from: https://fdc.nal.usda.gov/food-details/172337/nutrients 
2. Singh RB, Niaz MA, Sharma JP, Kumar R, Rastogi V, Moshiri M. Randomized, double-blind, placebo-controlled trial of fish oil and mustard oil in patients with suspected acute myocardial infarction: the Indian experiment of infarct survival–4. Cardiovascular Drugs and Therapy. 1997 [cited 2025 Apr 7]. Available from: https://pubmed.ncbi.nlm.nih.gov/9310278/ 
3. Fernandez ML, West KL. Mechanisms by which dietary fatty acids modulate plasma lipids. Journal of Nutrition. 2005 [cited 2025 Apr 7]. Available from: https://www.sciencedirect.com/science/article/pii/S0022316622103810 
4. Agarwal R, Pathak N, Tiwari A, Khan MAA, Ram L, Raaz K, Maheshwari. Comprehensive appraisal concerning to potentially useful compounds occurring in mustard greens (leaves), seeds and oil: Evaluation of their nutritional benefits and toxicological perspective. Journal of Emerging Technologies and Innovative Research. 2022 [cited 2025 Apr 7]. Available from: https://www.jetir.org/papers/JETIR2205651.pdf 
5. Kaur R, Sharma AK, Rani R, Mawlong I, Rai P. Medicinal qualities of mustard oil and its role in human health against chronic diseases: A review. Asian Journal of Dairy and Food Research. 2019 [cited 2025 Apr 7]. Available from: https://www.researchgate.net/publication/336118318_Medicinal_Qualities_of_Mustard_Oil_and_Its_Role_in_Human_Health_against_Chronic_Diseases_A_Review 
6. Kaur R, Sharma AK, Rani R, Mawlong I, Rai P. Medicinal qualities of mustard oil and its role in human health against chronic diseases: A review. Asian Journal of Dairy and Food Research. 2019 [cited 2025 Apr 7];38:98–104. Available from: https://www.cabidigitallibrary.org/doi/pdf/10.5555/20193361964 
7. Bhattacharya A. High-temperature stress and metabolism of secondary metabolites in plants. In: Elsevier eBooks. 2019 [cited 2025 Apr 7]. p. 391–484. Available from: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/mustard-oil 
8. Lee YH, Bae SC, Song GG. Omega-3 polyunsaturated fatty acids and the treatment of rheumatoid arthritis: A meta-analysis. Archives of Medical Research. 2012 [cited 2025 Apr 7];43(5):356–62. Available from: https://pubmed.ncbi.nlm.nih.gov/22835600/
9. Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007 [cited 2025 Apr 7];129(1):210–23. Available from: https://pubmed.ncbi.nlm.nih.gov/17335973/ 
10. Akhila B, Dharani E, Devi TR, Banu SM, Kumar ST. Anti-helminthic activity and phytochemical screening of ethanolic extract of Brassica nigra. International Journal of Pharmaceutical Research and Applications. 2024 [cited 2025 Apr 7];Apr:1273–85. Available from: https://ijprajournal.com/issue_dcp/Anti%20Helminthic%20Activity%20and%20Phytochemical%20Screening%20of%20Ethanolic%20Extract%20of%20Brassica%20Nigra.pdf 
11. Herr I, Lozanovski V, Houben P, Schemmer P, Büchler MW. Sulforaphane and related mustard oils in focus of cancer prevention and therapy. Wiener Medizinische Wochenschrift. 2012 [cited 2025 Apr 7];163(3–4):80–8. Available from: https://www.researchgate.net/publication/233887225_Sulforaphane_and_related_mustard_oils_in_focus_of_cancer_prevention_and_therapy 
12. Effects of massage & use of oil on growth, blood flow & sleep pattern in infants. PubMed. 2000 [cited 2025 Apr 7]. Available from: https://pubmed.ncbi.nlm.nih.gov/11247199/ 
13. Ismail S, Ahmed-Farid OA, Metwally GF, Mansour D, Khattab A. Anti-aging effect of mustard and flax seed oils based nanoemulsion gel on aged rat skin through antioxidant and anti-inflammatory activity. Scientific African. 2024 [cited 2025 Apr 7];Sep 1:e02369. Available from: https://www.sciencedirect.com/science/article/pii/S2468227624003119 
14. Thangavel V. Consequences of human consumption of refined edible oil, which is debatable and bad for health. Government obligation to offer appropriate education services: Research analysis. Neurology & Neurotherapy Open Access Journal. 2023 [cited 2025 Apr 7];8(2). Available from: https://doi.org/10.23880/nnoaj-16000185 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

151

7

Introduction

Calcium is a key mineral required by the body for several purposes. It keeps our bones strong, helps muscles work and supports nerve signals and blood clotting¹. A lot of food items are rich in calcium. These include dairy products, and some fruits and vegetables. Yet some people may find it hard to get enough calcium because of their dietary choices. This article will give you information about calcium-rich fruits and non-dairy and vegan options that can be easily included in your diet. It will also guide you on how to improve calcium absorption and use calcium best. So let’s go ahead.

Calcium and Its Importance for Health

 In the section below we have discussed the importance of calcium for our body:

Role of Calcium in the Body

• Bones and Teeth: Our bodies have more calcium than any other mineral. About 98% of it is in our bones and teeth¹. Calcium gives our skeleton structure and strength. It also helps bones grow and mend. A good amount of calcium intake is needed to keep our bones dense. This can help us avoid pathological fractures caused by osteoporosis.
• Muscle Function: Muscles need calcium ions to contract. These ions bind to proteins in muscle cells and start the process of muscle contraction. It also helps the heart contract in the right manner.
• Nerve Signaling: Calcium works as an electrolyte, helping nerve signals pass. It facilitates the release of neurotransmitters from nerve cells. The right balance of calcium in brain can promote clearer thinking, better mood control, and good memory. 
• Blood Clotting: Calcium plays an important role in the regulation of the coagulation cascade. They are needed for activation of some clotting factors. Without enough calcium, our blood can’t clot which leads to prolonged bleeding during injury.

Calcium Deficiency and Consequences

Lack of calcium can lead to serious health problems. These include osteoporosis, rickets, dental issues, and other illnesses.

• Osteoporosis: Osteoporosis happens when bones lose minerals and become less dense. This raises the chance of fractures, especially in older adults¹. Getting enough calcium may stop this bone loss and lower the risk of getting osteoporosis.
• Rickets: Rickets is a condition in children presenting with weak, soft bones because of a deficiency of calcium or vitamin D. Severe rickets can slow growth, cause deformities, and raise the risk of fractures.
• Dental Problems: Not getting enough calcium can cause tooth decay, gum disease, and weaker enamel on teeth. To keep your teeth healthy and your mouth clean, it’s critical to get the right amount of calcium. 
• Other Health Issues: A lack of calcium can also lead to other health problems. These can include muscle cramps and spasms, numbness, and tingling in limbs¹. It’s also linked to conditions like premenstrual syndrome (PMS), depression, and insomnia.

Top Calcium Rich Fruits

Fruits are a tasty and nutrient-rich dietary option. Most fruits are packed with vitamins, minerals, and antioxidants. Some fruits which have the highest calcium content are discussed below.

1. Dried Figs

Dried figs have a lot of calcium. Just 2 figs(38 grams) have 55 mg². They give you a sweet chewy way to get the calcium you need. You can snack on them or use them in smoothies and desserts.

2. Oranges and Orange Juice 

Oranges have a lot of health benefits. One of these benefits is 7 mg of calcium per 131 grams (1 orange, whole and without peel and seeds). 1 cup orange juice (249g) provides 27 grams of calcium². Oranges can be consumed as whole fruit or juice and it gives punch to a lot of salad and desert dishes.

3. Rhubarb 

Rhubarb may taste unique, but it gives you plenty of calcium. For example, one cup (240 g) has 348 mg of calcium². You can drink the juice or use rhubarb in desserts, such as pies or crumbles.

3. Blackcurrants 

Blackcurrants are small berries full of flavour. A single cup (112 grams) contains an impressive 62 mg of calcium³. They also have vital nutrients like vitamins C and K. That’s why they’re a great addition to what you eat.

4. Kiwifruit 

Kiwifruits are not only delicious but they’re also filled with vitamin C and other important nutrients. A single serving (1 cup, 76 grams) provides 20 mg of calcium, which makes kiwifruit a great source of this essential mineral². Enjoy it as is or blend it into smoothies, juices, or yogurt bowls.

5. Prunes 

Prunes may be small, but they offer a lot of calcium. 1 cup Prune juice (256g) has 31 mg of calcium in a glass². Eating whole prunes will give you more fibre. You can use prunes in snacks, desserts, or juices.

6. Dates 

Dates may be tiny and sweet, but they are loaded with calcium. One cup (178 grams) of non-pitted chopped dates has 57 mg of calcium². You can add them to smoothies, eat them as a snack, or use them as a natural sweetener in baked goods.

7. Apricots 

The list of calcium-rich fruits includes apricots. They contain 5 mg of calcium per 35 grams². No matter if you like them dried or fresh, they easily fit into your diet together with other sources of calcium.

8. Mulberries 

Mulberries are loaded with flavour and calcium. One cup (140 grams) contains 55 mg of the vital mineral⁴. You can blend them into smoothies, pour them over yogurt or oatmeal, or eat them as they are for a yummy snack.

9. Persimmons 

Persimmons may not be a favourite fruit, but they deliver on taste and nutrition. A single persimmon (168 grams) offers 13.4 mg of calcium⁵. The sweet and tangy flavour makes them an enjoyable way to get a variety of calcium sources.

10. Kumquats 

These tiny citrus fruits hide a large amount of calcium. 100 grams of kumquats contains 62 mg of it⁶. Their tangy and sweet flavour makes them a refreshing snack. They also work well in jams, marmalades, or cocktails.

11. Papaya 

A single cup (140 grams) of papaya is packed with tropical sweetness and provides 34 mg of calcium. Papayas are also fibre-rich and filled with other nutrients. Enjoy them as whole fruit, in juice form, or include them in salads and savoury dishes.

Although fruits are a great source of calcium and other nutrients, some of them may be high in sugar as well and thus may not be suitable for diabetics. So, before incorporating them in your routine diet, always consult your doctor.

Calcium-Rich Foods for Vegans and Non Dairy Consumers

Dairy products are well-known for their calcium content. But there are many other options for vegans and for those who don’t consume dairy.

1. Chia Seeds 

Chia seeds give you a big nutrition boost. They have 595 mg of calcium per 100 grams⁷. Along with this, they give you vital omega-3 fatty acids and fibre. Add chia seeds to smoothies, yogurt, oatmeal, or salads for a great nutrition boost.

2. Almonds 

Almonds make a yummy snack. They are also a rich source of non-dairy calcium. One ounce (28 grams) provides around 70 mg of Calcium². Plus, almonds carry a lot of healthy fats, fibre, and protein. That’s why they can make your diet better and more balanced.

3. Tofu 

Tofu made with calcium sulphate can be a good vegan substitute for dairy products. Half a cup (120 grams) of tofu can contain 133 mg of calcium². The final amount depends on the brand and type of tofu. But tofu is always a complete protein source. It can be added to many meals from stir-fry dishes to smoothies.

4. White Beans 

White beans offer plenty of non-dairy calcium. For instance, half a cup (100 grams) provides 236 mg⁸. The beans also have a lot of fibre and protein. That’s why they make a fantastic staple food in a plant-based diet.

5. Edamame 

Edamame, already mentioned earlier, is packed full of calcium. One cooked cup (160 grams) provides 97.6mg calcium⁹. Also, these small soybeans are a complete protein source. They make a perfect addition to plant-based diets.

6. Leafy Greens 

Leafy greens are low in calories. But they’re high in vital nutrients including calcium. Some good choices include kale, collard greens, and spinach. They all offer good amounts of calcium in a single serving. 

• Kale: Fresh kale has 94 mg of calcium per cup (130 grams)². It also carries vitamins A, C, and K. It goes well in salads and can be sautéed on its own or added to smoothies for extra nutrition.
• Spinach: While spinach contains more oxalates that slightly reduce calcium absorption, it still provides a decent amount of the mineral. One fresh cup (30 grams) of spinach gives about 30 mg of calcium². Thus, it makes a worthy addition to your plant-based source of calcium.
• Collard Greens: A cooked cup (190 grams) of collard greens can provide 226g of calcium². They have low oxalate content, so your body can absorb their calcium well. Thus, collard greens make an excellent vegan option for your calcium needs. 

Maximizing Calcium Absorption

We’ve covered diverse sources of calcium. Now we will discuss factors that affect how well the mineral is absorbed.

Factors Affecting Calcium Absorption:

• Vitamin D: Vitamin D is essential to absorb calcium from your gut. You can get enough vitamin D from sunlight, food, or supplements. Doing so can make a big difference in your ability to absorb calcium and your overall bone health.
• Phosphorus: Phosphorus is another mineral that’s vital for good bone health. Our bodies use it together with calcium. We need a balanced intake of both phosphorus and calcium for proper bone growth and stability. 
• Magnesium: Magnesium helps move calcium across cell membranes. This affects how well we absorb the mineral. A healthy balance of calcium and magnesium can boost overall bone and muscle health as well as nerve function. 

Tips to Optimize Calcium Intake

Here are some tips that may help you get the most calcium from your diet. 

• Consuming Calcium-Rich Foods: Eat different foods that contain calcium. These include fruits,  vegetables, legumes, nuts, seeds, and fortified items. By doing so, you’ll meet your daily calcium needs. 
• Getting Enough Vitamin D: Try to catch some sun for about 15-30 minutes per day or eat foods that are rich in vitamin D or fortified with the vitamin. This will help optimize calcium absorption. 
• Balancing Other Minerals: Make sure you’re balancing your intake of other minerals like magnesium and phosphorus along with calcium. It’s because these major nutrients work together to promote great bone health and overall good health. 

How Much Calcium Do You Need?

How much calcium your body needs each day depends on your age, sex, and other factors. For example, kids and teenagers are building up their bone mass to its top strength. Also, pregnant women need more calcium

Age and Recommended Daily Calcium Intake

Here’s a general guide to calcium needs by age group:

•  1-3 years old: 700 mg/day¹
• 4-8 years old: 1000 mg/day¹
• 9-18 years old: 1,300 mg/day¹
• 19-50 years old: 1,000 mg/day¹
• 51-70 years old (female): 1,200 mg/day¹
• 51-70 years old (male): 1,000 mg/day¹
• 71 years and older: 1,200 mg/day¹

Balanced Diet for Adequate Calcium Intake

You can reach your daily calcium needs with a balanced diet. Be sure to add varied sources of calcium-rich foods like fruits, vegetables, dairy foods, legumes, nuts, and fish.

Also Read: When Should You Eat Fruits to Obtain the Maximum Benefits?

Signs of Calcium Deficiency

Knowing the signs of calcium deficiency can be very helpful. Some signs include weak or brittle nails, muscle cramps, dental issues, and a numb or tingling feeling in the fingers. If you notice these signs, it’s a good idea to ask for medical advice and look into changing your diet as needed.

Also Read: Best Vitamin D3 Rich Foods for Vegetarians

Conclusion

Calcium is vital for keeping bones, muscles, and nerves healthy, and also required for essential body processes like blood clotting. By including calcium-rich foods such as fruits, vegetables, legumes, nuts, and fish in your diet, you can get a good amount of this vital mineral. Also remember to maintain vitamin D, phosphorus, and magnesium levels as well. This will support your overall well-being. Stay alert for signs that you’re not getting enough calcium. And do consult your healthcare provider for advice on coming up with the best diet and lifestyle for your needs.

Also Read: Foods to Avoid if You Have Heart Palpitations

Frequently Asked Questions(FAQs)

References

1. U.S. Department of Health & Human Services, National Institutes of Health, Office of Dietary Supplements. Calcium Fact Sheet for Health Professionals. Updated 24 July 2024. Bethesda (MD): NIH ODS; [cited 2025 Jun 30]. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
2. Gebhardt SE, Thomas RG. Nutritive Value of Foods. Washington, DC: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory; Home and Garden Bulletin No. 72. Revised October 2002 [cited 2025 Jun 30]. Available from: https://www.ars.usda.gov/arsuserfiles/80400525/data/hg72/hg72_2002.pdf
3. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Black currants, raw (FDC ID: 173963) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/173963/nutrients
4. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Mulberries, raw (FDC ID: 169913) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/169913/nutrients
5. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Persimmons, raw (FDC ID: 169941) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/169941/nutrients
6. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Kumquats, raw (FDC ID: 168154) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/168154/nutrients
7. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Chia seeds, dried (FDC ID: 2710819) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/2710819/nutrients
8. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Beans, dry, small white (0% moisture) (FDC ID: 747442) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/747442/nutrients
9. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Soybeans, green, frozen, cooked, boiled, drained (edamame) (FDC ID: 2707436) [Internet]. Beltsville (MD): USDA; [cited 2025 Jun 30]. Available from: https://fdc.nal.usda.gov/food-details/2707436/nutrients

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

5

Introduction

Vitamin E is a power-packed nutrient that brings you many potential health benefits. In this article, we will discuss the potential benefits and side effects of vitamin E, and how to use it on the skin safely. We will also answer some commonly asked questions on this topic. 

Understanding Vitamin E

Vitamin E is soluble in fat and rich in antioxidants³. Your body needs these to function well for a strong immune system, healthy blood flow, and cell health⁴. You’ll find it naturally in nuts, whole grains, some leafy greens, and even some oils³. Vitamin E supplements are available in the form of capsules or drops. 

• Types of Vitamin E: There are eight forms of vitamin E, out of which alpha-tocopherol is the most active form biologically, while gamma-tocopherol is most commonly found in diet^2,3.
• Role of Vitamin E in the body: Vitamin E is useful for our body in various ways. It keeps your eyes, blood, brains, and skin healthy. It is an antioxidant that shields cells from harm caused by free radicals, which form when your body breaks down food or comes in contact with harmful substances like tobacco, smoke, and radiation. Free radicals may lead to heart ailments, cancer, cataract, arthritis, and other health problems^3,5.

Vitamin E for Skin Health

How Vitamin E benefits the skin?

Vitamin E may aid in improving skin health. Its antioxidant powers may help shield your skin from harm caused by pollution and the sun⁶. It may also protect the cells from damage, calm irritated skin, and fight ageing⁷.  

Using Vitamin E Capsules for Face

Application methods

Below we have described ways to apply vitamin E on your face.  

• Direct application: One easy way is to break open a capsule and spread the oil on your skin or problem areas⁶. 
• Mixing with creams or oils: Mix vitamin E oil with face creams or carrier oils like jojoba or almond.  
• Creating a DIY facial mask: Create a face mask with vitamin E oil and nourishing items like honey or avocado.  

Different Vitamin E capsule products  

Here are some options.  

• Oral supplements: If you are not getting enough of vitamin E through your diet, you may take capsules or drops of vitamin E⁵.
• Spot products: You can also make use of creams and serums that have vitamin E as a main ingredient for external application⁷. 
• Vitamin E-enhanced skincare products: Oils containing vitamin E may also be tried as a moisturiser⁷.

Potential Benefits of Vitamin E Capsules for the Face

Here is a list of potential benefits of vitamin E for skin health.  

1. Reducing hyperpigmentation 

Vitamin E may help reduce the pigmentation caused by UV radiation while vitamin C plays a vital role in depigmentation of the skin. Using a combination of both vitamins may have a greater effect on reducing depigmentation than using just one vitamin⁸.

2. Decreasing wrinkles 

• Antioxidant properties: The antioxidant properties of vitamin E may help protect the skin from damage caused by factors like pollution and sun damage. Many studies on the effects of vitamin E have shown a reduction in facial wrinkles, particularly around the eye area. Thus, vitamin E may be of help in maintaining the skin balance and delaying the appearance of wrinkles⁶.  
• Improving skin elasticity: One study showed that applying vitamin E along with vitamin C and European raspberry leaf extract to your skin may make it firm and elastic, thus helping maintain a youthful glow on the face^6,8.

3. Lowering chances of acne scarring

• Wound-repairing properties: Some people claim that it may be beneficial for acne scars. This may be because of its ability to repair the tissues by producing collagen fibre, which in turn speeds up the healing process⁶. However, there may not be sufficient evidence to back these claims. 
• Reducing inflammation: Vitamin E is thought to help soothe irritation caused by sun-related skin damage, due to its anti-inflammatory properties. However, the exact mechanism behind this is unknown⁷.

4. Soothing dry and itchy skin  

• Moisturising skin: Vitamin E may soften the skin. It is known that vitamin E is found naturally in oily skin. It has hydrating powers as well, which may contribute to its moisturising effect⁷. 
• Reducing skin itching: Vitamin E may help ease itchiness, redness, and inflammation due to its anti-oxidant properties⁷. Bear in mind, that it can’t cure skin conditions like eczema, psoriasis or infections that cause the itching.  

5. Eczema and Psoriasis  

• Does Vitamin E help in these conditions: Vitamin E may not be a magic remedy, but it may bring some relief in these conditions. Its powerful antioxidant properties may help lower the inflammation related to these conditions. Additionally, its hydrating powers may help with damage to the skin^7,9. However, keep in mind that it can’t treat these conditions, it may only provide some symptomatic relief. 
• Possible side effects and precautions: Always have a discussion with a health professional before incorporating vitamin E into your skin routine as it may cause an allergic reaction or skin irritation when applied on the face¹⁰. When it is consumed, it may lead to tiredness, stomach pain, diarrhoea, vomiting, blurred vision, rashes, bleeding and bruising³. It is also considered to be one of the risk factors in prostate cancer¹, and may be fatal when consumed in high doses by cardiac patients¹¹. If you have skin conditions or other health issues, your healthcare provider may guide you best.  

While a lot of research has shown that vitamin E has positive effects on the skin, more long-term studies are required to corroborate these benefits.  

Studies have found that Vitamin E might have an interaction with warfarin, a blood thinner used by heart patients. I suggest you consult your physician before using Vitamin E capsules and discuss your present medications to avoid any complications¹⁵.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Precautions and Safety Concerns

Using vitamin E capsules for the face needs a little caution due to the potential side effects and possible interactions with certain medicines. 

1. Possible side effects 

• Skin reactions: A rare case, but vitamin E might cause the following when consumed.  
  • Fatigue 
  • Loose stools 
  • Nausea^3,12 
• Allergic reactions: A few people might be allergic to vitamin E, and applying it topically may cause: 
  • Inflammation of the skin 
  • Itchiness 
  • Rash⁸ 

2. Interactions with other products or medications  

• Potential interactions:  
  • Cancer treatment drugs. 
  • Blood-thinning drugs. 
  • Cholesterol-reducing drugs like statins and niacin^13,14.

• Tips for safe usage: To use vitamin E safely the following may be tried.  
  • Test a patch on your skin first.  
  • Talk to a health professional before starting any new skincare routine, especially if you have other health concerns or skin conditions  
  • Be careful when using vitamin E with other drugs or skincare items. 

Also Read: Healthy Skin Tips: Research-Backed Strategies for a Glowing Complexion 

3. Who should avoid using vitamin E capsules for the face? 

You should avoid vitamin E capsules on the face if you have. 

• Skin conditions: If you have skin conditions like eczema or psoriasis, please consult with a healthcare professional before using vitamin E.  
• Medical contraindications: If you are pregnant, breastfeeding, or on blood thinners or cholesterol-lowering drugs, discuss with your healthcare provider before using vitamin E capsules.  

In my experience, few people may encounter allergic reactions such as itching, skin rash, hives, and swelling of the face, lips, tongue, or throat on using vitamin E capsules¹⁵.

Dr. Rajeev Singh, BAMS

How to Select High-quality Vitamin E Capsules for Face?

Tips for choosing the right product  

Before selecting a vitamin E capsule you should:  

• Check the ingredients list: There is no vitamin E if there is no tocopherol. Choose a product that contains tocopherols – the most active form of vitamin E. Also, triple-check the other ingredients to avoid allergies or more skin problems.  
• Look for reputable brands: Make sure the brand has a good reputation for quality and safety. Look at their reviews and always run it by your doctor before making the purchase.  
• Consider your specific needs: Your skin is one of a kind. Pick a vitamin E product that suits your needs.  

Also Read: Home Remedies For Tanned Skin

Conclusion

Thanks to its antioxidant powers and potential benefits, vitamin E can help improve your skin health. But remember, do not rush into any new skincare product. Start with a patch test, and if you have any concerns or skin conditions, it is advisable to consult a healthcare professional. With proper care, vitamin E may be a simple yet potent addition to your skincare regime.  

Also Read: Red Spots on Skin: Causes, Symptoms, Treatment and More!

Frequently Asked Questions (FAQs)

References

1. National Cancer Institute. Selenium and Vitamin E Cancer Prevention Trial (SELECT): Questions and Answers [Internet]. Bethesda (MD): National Cancer Institute; [updated 2025 Aug 27; cited 2025 Aug 27]. Available from: https://www.cancer.gov/types/prostate/research/select-trial-results-qa?utm 

2. National Health and Medical Research Council (NHMRC), Ministry of Health (New Zealand). Nutrient Reference Values for Australia and New Zealand: including Recommended Dietary Intakes – Vitamin E. Canberra: Commonwealth of Australia; 2006. [cited 2025 Aug 27]. Available from: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-e

3. Keen MA, Hassan I. Vitamin E in dermatology. Indian Dermatol Online J. 2016 Jul-Aug;7(4):311-5. doi: 10.4103/2229-5178.185494. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4976416/  

4. Rizvi S, Raza ST, Ahmed F, Ahmad A, Abbas S, Mahdi F. The role of vitamin e in human health and some diseases. Sultan Qaboos Univ Med J. 2014 May;14(2):e157-65. Epub 2014 Apr 7. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3997530/  

5. Office of Dietary Supplements (ODS), National Institutes of Health (NIH). Vitamin E: Fact Sheet for Consumers [Internet]. Updated July 12, 2024 [cited 2025 Sept 3]. Available from: https://ods.od.nih.gov/factsheets/VitaminE-Consumer/  

6. Rattanawiwatpong P, Wanitphakdeedecha R, Bumrungpert A, Maiprasert M. Anti-aging and brightening effects of a topical treatment containing vitamin C, vitamin E, and raspberry leaf cell culture extract: A split-face, randomized controlled trial. J Cosmet Dermatol. 2020 Mar;19(3):671-676. doi: 10.1111/jocd.13305. Epub 2020 Jan 24. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7027822/  

7. Cleveland Clinic. What Vitamin E Does for Your Skin’s Health [Internet]. Cleveland, OH: Cleveland Clinic; 2025 [cited 2025 Aug 27]. Available from: https://health.clevelandclinic.org/vitamin-e-for-skin-health 

8. Al Abadie M, Mahfoudh M, Al-Rawi AH. Topical Vitamin E in Modern Skin Therapy: A Comprehensive Review. Int J Clin Expl Dermatol. 2024;9(2):01-08. Available from: https://www.opastpublishers.com/open-access-articles-pdfs/topical-vitamin-e-in-modern-skin-therapy-a-comprehensive-review.pdf 

9. Berardesca E, Cameli N. Vitamin E supplementation in inflammatory skin diseases. Dermatol Ther. 2021 Nov;34(6):e15160. doi: 10.1111/dth.15160. Available from: https://pubmed.ncbi.nlm.nih.gov/34655146/  

10. Pehr K, Forsey RR. Why don’t we use vitamin E in dermatology? CMAJ. 1993 Nov 1;149(9):1247-53. Available from: https://pubmed.ncbi.nlm.nih.gov/8221479/  

11. Kaye AD, Thomassen AS, Mashaw SA, MacDonald EM, Waguespack A, Hickey L, Singh A, Gungor D, Kallurkar A, Kaye AM, Shekoohi S, Varrassi G. Vitamin E (α-Tocopherol): Emerging Clinical Role and Adverse Risks of Supplementation in Adults. Cureus. 2025 Feb 7;17(2):e78679. doi: 10.7759/cureus.78679. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11891505/  

12. Podszun M, Frank J. Vitamin E-drug interactions: molecular basis and clinical relevance. Nutr Res Rev. 2014 Dec;27(2):215-31. doi: 10.1017/S0954422414000146. Epub 2014 Sep 16. Available From: https://www.cambridge.org/core/journals/nutrition-research-reviews/article/vitamin-edrug-interactions-molecular-basis-and-clinical-relevance/F5DDFEAA7E81CCF1604728962397AD0B  

13. Vitamin E: Uses and Benefits [Internet]. Cleveland Clinic Health Essentials; published approximately 1.1 years ago [cited 2025 Sep 3]. Available from: https://health.clevelandclinic.org/vitamin-e  
14. Owen KN, Dewald O. Vitamin E Toxicity. 2023 Feb 13. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan–. Available from: https://www.ncbi.nlm.nih.gov/books/NBK564373/  
15. Cleveland Clinic. Vitamin E capsules or tablets [Internet]. Cleveland (OH): Cleveland Clinic; [cited 2025 Oct 7]. Available from: https://my.clevelandclinic.org/health/drugs/18794-vitamin-e-capsules-or-tablets

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof. 

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes. 

1

Introduction

The butterfly pea flower, scientifically known as Clitoria ternatea, is admired for its striking blue colour. It is used both as a herb and a natural dye. Even cosmetic enthusiasts find a use for it. It is said to contain a lot of antioxidants, which are probably responsible for its vibrant colour. Studies also propose that they have health-boosting properties¹.  

In this article, we’ll delve into the details about its potential health benefits. We’ll discuss the influence it has on skin, hair, weight, and blood sugar balance. Lastly, we will answer some frequently asked questions regarding this topic.  

What Is Butterfly Pea Flower?

Origin and History 

The butterfly pea flower is from Southeast Asia¹. It’s been around in the food and medicine industry for years. Its deep blue flowers are very vibrant and beautiful.  

Colour-Changing Properties 

When it meets varied pH levels, the flower shade changes. Imagine adding lemon juice to it. The blue tone will turn purple. It’s why cocktail makers and food artists use it to add an element of magic to their cocktails¹. 

Nutritional Content 

It’s packed with antioxidants. Its ternatins alone make it beneficial. It also contains kaempferol, p-coumaric acid, and delphinidin-3,5-glucoside^1,2,5,6,7. 

Traditional Uses 

It’s been a staple in Southeast Asia’s Ayurveda medicine. It’s a natural dye for textiles, foods, and hair procedures. It’s also served as a calming herbal tea with honey and lemon¹. 

Potential Health Benefits of Butterfly Pea Flower

1. Supports Skin and Hair Health

It’s packed with antioxidants that may lend support to maintaining skin and hair health. Ternatins and their fellow antioxidants may offer other benefits⁸. 

2. Antioxidant Effects 

Antioxidants fight free radicals. So, these can protect your skin and hair from damage. By using butterfly pea flower products in skincare or haircare, you may be able to reap the benefits of its antioxidants^9,10,11.  

3. Anti-Inflammatory Properties 

Inflamed skin and hair can lead to acne and hair loss¹². The plant’s compounds could calm inflammation. That may result in healthier skin and hair^2,4. 

4. May Promote Weight Loss 

Butterfly pea flowers may help with weight loss. It may promote weight loss by blocking the synthesis of fat cells and slowing the formation of new ones^13,14,15,16. 

5. Digestive Support 

Drinking butterfly pea flower tea may aid digestion. That could help you make the most of food nutrients and calories. This might aid in weight control¹. 

6. Potential Appetite Suppressant Effects 

Reports are suggesting that its extract might curb your appetite. Less appetite means fewer calories, thus culminating in weight loss. More research is needed to corroborate these benefits^15,16.  

7. Stabilises Blood Sugar Levels 

The butterfly pea flower might help to keep blood sugar levels steady. Studies have shown that drinks with their extract lead to lower blood sugar and insulin levels. Plus, the plant’s antioxidants may guard against cell havoc related to diabetes¹⁷. More studies are required on this. 

8. Improves Cognitive Function 

Early studies hint that butterfly pea flowers might boost cognitive health. Its antioxidants might guard against mental decay with age. There may be gains in memory, focus, and learning. More studies are needed to determine how butterfly pea flower impacts cognitive health¹. 

9. Reduces Anxiety and Stress 

Its herbal tea is popular for its calming nature. There isn’t much research on this yet. If you’re dealing with anxiety and want to incorporate this herbal tea, it is better to consult your doctor first, they will assess your situation and its severity and advise accordingly¹.  

10. Boosts Immunity 

Its antioxidant content may help support the immune system too. They may protect your body from nasty free radicals. So, it is proposed to strengthen your immune response and boost overall health¹. 

The benefits of butterfly pea tea extend to our eyes! Anthocyanins, a group of antioxidants found in these flowers, have been demonstrated to potentially improve blood flow to the eyes. This might aid in glaucoma, retinal degeneration, impaired vision, and eye fatigue. Additionally, it has been demonstrated that it might improve night vision and shield the eyes from possible harm¹⁸.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

How to Use Butterfly Pea Flower

1. Making Butterfly Pea Flower Tea 

• Take 1 teaspoon (4 grams) of dried butterfly pea flowers. 
• Drench the flowers in 8 ounces (240 ml) of hot water. 
• Let the tea steep for 10–15 minutes. 
• Strain the dried flowers. Enjoy your tea hot or cool it down to have it iced. 

2. Flavour Enhancements 

Try honey, lemon juice, or mint leaves to enhance flavour. Lemon juice can turn your beverage from blue to purple. 

3. Rice and Noodle Dishes 

In Southeast Asia, people use butterfly pea flowers for food colouring. So, adding it to your rice or noodles could give them a unique look and taste. 

4. Desserts and Beverages 

Your desserts and drinks will love its colour-changing properties. Get creative with it in simple syrups, cocktails, and baked sweets. 

5. Natural Food Colouring and Dye 

You can also use butterfly pea flowers as a natural food colouring. It can even dye fabrics. Use it instead of fake colours for an eco-friendly pick. 

In addition to being consumed as tea or food, butterfly pea flowers are believed to offer amazing therapeutic properties when applied topically. It has been demonstrated in trials to boost skin hydration by 70% in just one hour after application. This may be because the flower has flavonoids, polyphenols, and antioxidants that might promote the body’s natural synthesis of collagen and elastin. Moreover, it possesses anti-glycation qualities that might delay skin ageing. These characteristics make the butterfly pea flower anti-inflammatory and potentially beneficial for addressing allergies, skin irritation, redness, and itching⁸.

Dr. Rajeev Singh, BAMS

Potential Side Effects of Butterfly Pea Flower

Allergy Considerations 

In general, it’s safe in moderation. But some may face allergies. The symptoms may include itching, swelling, and trouble breathing. If you think you might be allergic to butterfly pea flowers, call your healthcare provider. 

Drug Interactions 

There’s not a lot of information on drug interactions. You should call your healthcare provider before using it if you’re on medication. 

Pregnancy and Breastfeeding 

We need more research on its safety for pregnant or nursing women. As a safety measure, they should avoid using it unless advised by a healthcare provider. 

Traditionally, people believe in managing respiratory ailments with the butterfly pea flower. It is believed that the butterfly pea flower may lower inflammation of the lungs and other respiratory organs due to its anti-inflammatory qualities. It may also aid in the removal of excess fluid accumulation, which makes it a potentially great remedy for coughs and colds. According to a 2018 study, butterfly pea tea has these qualities and may be regarded as useful for the management of allergies and asthma¹⁹.

Dr. Smita Barode, B.A.M.S, M.S.

Conclusion 

The butterfly pea flower is a plant from Southeast Asia. It offers a bounty of potential health benefits. Its antioxidants may serve your skin and hair, aid weight loss, and balance blood sugar. You can use it in teas, as a colouring in cooking, and even in dyes.  

Always consult your healthcare provider before incorporating butterfly pea flowers into your diet or skincare regimen. Do this especially if you have allergies, take medications, or are pregnant or breastfeeding. 

Also Read: Punarnava: Uses, Benefits, Side Effects & More

Frequently Asked Questions (FAQs)

References

1. National Center for Biotechnology Information (NCBI). Butterfly Pea ( Clitoria ternatea ), a Cyclotide-Bearing Plant With Applications in Agriculture and Medicine [Internet]. [cited 2024 Jan 25]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6546959 
2. PubMed. Protective Role of Ternatin Anthocyanins and Quercetin Glycosides from Butterfly Pea (Clitoria ternatea Leguminosae) Blue Flower Petals against Lipopolysaccharide (LPS)-Induced Inflammation in Macrophage Cells [Internet]. [cited 2024 Jan 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/26120869 
3. PubMed. Ternatin and improved synthetic variants kill cancer cells by targeting the elongation factor-1A ternary complex [Internet]. [cited 2024 Jan 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/26651998 
4. National Center for Biotechnology Information (NCBI). Inhibitory effect of Clitoria ternatea flower petal extract on fructose-induced protein glycation and oxidation-dependent damages to albumin in vitro [Internet]. [cited 2024 Jan 25]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4337202 
5. PubMed. Kaempferol: A Key Emphasis to Its Anticancer Potential [Internet]. [cited 2024 Jan 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/31248102 
6. PubMed. p-Coumaric acid and its conjugates: dietary sources, pharmacokinetic properties and biological activities [Internet]. [cited 2024 Jan 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/26692250 
7. PubMed. Anthocyanins, delphinidin-3-O-glucoside and cyanidin-3-O-glucoside, inhibit immune checkpoints in human colorectal cancer cells in vitro and in silico [Internet]. [cited 2024 Jan 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/31399602 
8. National Center for Biotechnology Information (NCBI). Cosmetic and Dermatological Properties of Selected Ayurvedic Plant Extracts [Internet]. [cited 2024 Jan 25]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7866120 
9. PubMed. 5α-reductase inhibition and hair growth promotion of some Thai plants traditionally used for hair treatment [Internet]. [cited 2024 Jan 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/22178180 
10. National Center for Biotechnology Information (NCBI). Antioxidants in dermatology * [Internet]. [cited 2024 Jan 25]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514576 
11. PubMed. Oxidative stress in alopecia areata: a systematic review and meta-analysis [Internet]. [cited 2024 Jan 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/31875951 
12. PubMed. Effect of a nutritional supplement on hair loss in women [Internet]. [cited 2024 Jan 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/25573272 
13. National Center for Biotechnology Information (NCBI). Clitoria ternatea Flower Petal Extract Inhibits Adipogenesis and Lipid Accumulation in 3T3-L1 Preadipocytes by Downregulating Adipogenic Gene Expression [Internet]. [cited 2024 Jan 25]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6571662 
14. PubMed. Ternatin, a cyclic peptide isolated from mushroom, and its derivative suppress hyperglycemia and hepatic fatty acid synthesis in spontaneously diabetic KK-A(y) mice [Internet]. [cited 2024 Jan 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/23000156 
15. PubMed. (-)-Ternatin inhibits adipogenesis and lipid metabolism in 3T3-L1 cells [Internet]. [cited 2024 Jan 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/19463739 
16. PubMed. Biological activity, structural features, and synthetic studies of (-)-ternatin, a potent fat-accumulation inhibitor of 3T3-L1 adipocytes [Internet]. [cited 2024 Jan 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/18181124 
17. National Center for Biotechnology Information (NCBI). Acute effect of Clitoria ternatea flower beverage on glycemic response and antioxidant capacity in healthy subjects: a randomized crossover trial [Internet]. [cited 2024 Jan 25]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5759795 
18. Oguis GK, Gilding EK, Jackson MA, Craik DJ. Butterfly Pea (Clitoria ternatea), a cyclotide-bearing plant with applications in agriculture and medicine. Front Plant Sci [Internet]. 2019 May 28 [cited 2025 Jul 18];10:645. doi:10.3389/fpls.2019.00645. PMID: 31191573; PMCID: PMC6546959. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6546959/
19. Singh NK, Garabadu D, Sharma P, Shrivastava SK, Mishra P. Anti-allergy and anti-tussive activity of Clitoria ternatea L. in experimental animals. J Ethnopharmacol [Internet]. 2018 Oct 5 [cited 2025 Jul 18];224:15–26. doi:10.1016/j.jep.2018.05.026. Epub 2018 May 19. PMID: 29787795. Available from: https://pubmed.ncbi.nlm.nih.gov/29787795/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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Introduction 

Vitamin D3 is an essential nutrient that plays a crucial role in maintaining overall health¹. However vegetarians often find it challenging to obtain sufficient amounts of Vitamin D3 through their diet². In this article, we will explore the importance of Vitamin D3, its various sources, and tips for incorporating it into a vegetarian lifestyle. Lastly, we will answer some frequently asked questions regarding this topic.  

Why Do You Need Vitamin D3?

Vitamin D3 is important for the body as it supports several functions in the body, including^1,2:

• Boosting calcium absorption in the gut
• Keeping bones and teeth strong
• Reducing inflammation
• Supporting a healthy immune system
• Providing mental health benefits
   

Vitamin D3 vs Vitamin D2

Knowing the difference between vitamin D3 and vitamin D2 is critical when looking at vegetarian sources of this key nutrient. Although both forms can be absorbed and used by the body, vitamin D3 is more potent and effective at increasing vitamin D levels in the body. Also, many foods contain either vitamin D3 or D2 and not both³.

Benefits of Vitamin D3

Vitamin D3 provides several science-backed health benefits. From supporting strong bones to potentially lowering the risk of chronic diseases, it plays an essential role in overall health and well-being.

1. Promoting Healthy Bones

Vitamin D3’s main function is to maintain and boost bone health. It does this by aiding the absorption of calcium and phosphate.

• Absorption of calcium and phosphorus: Vitamin D3 helps your gut take in calcium and phosphate. These minerals are crucial to keep your bones strong and avoid bone loss as you age. 
• Reducing the risk of osteoporosis and rickets: Two diseases marked by weak bones are osteoporosis and rickets. Vitamin D3 helps in avoiding these by allowing enough calcium and phosphate absorption, thus helping keep the bones strong¹.

2. Strengthening the Immune System

Vitamin D3 plays a key role in your immune system. It may safe-guard you against infections and long-term inflammatory diseases. 

• Protection against infections: Research suggests that getting enough vitamin D3 may help lower the risk of infections, largely because it supports the healthy functioning of the immune system.
• Reduced inflammation and autoimmune diseases: Several studies link vitamin D3 to reduced inflammation and a lower risk of certain autoimmune conditions like rheumatoid arthritis and type 1 diabetes. By helping regulate your immune response, vitamin D3 may play a supportive role in managing these conditions⁴.

3. Mood Regulation and Depression Reduction

Studies suggest that vitamin D3 may support mood regulation and overall mental well-being. Many studies have found a link between low vitamin D levels and a higher risk of depression. Adequate levels of vitamin D3 may help reduce symptoms of depression⁵.

4. Supporting Weight Loss Efforts

Some research points to a link between adequate vitamin D3 levels and weight loss efforts. While its exact role is not fully clear, vitamin D3 may help regulate appetite and support fat metabolism, which could help in managing weight^6,7.

5. Reducing the Risk of or Management of Chronic Conditions

Vitamin D3 may help lower the risk of several long-term conditions, including high blood pressure, multiple sclerosis, and diabetes mellitus.

• Hypertension: One study showed that healthy vitamin D3 levels may help keep blood pressure in check and reduce the risk of hypertension. Hypertension increases the risk of heart disease and stroke. 
• Multiple sclerosis: Some scientists believe that healthy vitamin D3 levels are linked with a lower risk of multiple sclerosis an autoimmune disorder that affects the central nervous system.
• Diabetes mellitus: Healthy levels of vitamin D3 may help lower the risk of both type 1 and type 2 diabetes. Some studies suggest that adequate vitamin D3 may support better blood sugar control in people with diabetes.
• Certain types of cancer: New evidence suggests that healthy vitamin D levels may lower the risk of certain kinds of cancer, like breast, colon, and prostate cancer. However, further research is needed in this regard¹.

Six Good Sources of Vitamin D3 for Vegetarians

1. Sunshine

Sunshine is the best natural source of vitamin D3. Your skin makes vitamin D3 when it’s exposed to sunlight. Several aspects can affect this process though, such as your location, the season, your skin tone, and even your age. To get enough vitamin D3 from sun exposure, aim to get around 10-30 minutes of direct sunlight on your face, arms, legs, or back at least twice a week.

2. Certain Mushrooms

Mushrooms can make vitamin D3 when they’re exposed to UV light. Mushrooms like maitake, shiitake, and chanterelle are high in vitamin D3⁸. You can add these mushrooms to your soups, salads, or stir-fries.

3. Egg Yolks

For vegetarians who eat eggs, egg yolks are a good source of vitamin D3. Egg yolk contains about 5.4 mcg/100 gram of vitamin D3, which can be enhanced by changing a hen’s diet and sun exposure. Choose eggs from hens that take a vitamin D-rich diet or spend time outdoors

4. Cheese

Cheese provides another source of vitamin D3 for vegetarians who eat dairy products. Cheeses like fontina, monterey, and cheddar contain vitamin D3¹⁰.

5. Fortified Foods

Fortified foods can play an important role in helping you meet your daily vitamin D needs. Many manufacturers add vitamin D2 or D3 to products such as plant-based milks (like soy, almond, or rice milk), orange juice, and breakfast cereals. Always check food labels to confirm if vitamin D has been added¹.

6. Supplements

Supplements can be a reliable source of vitamin D3, especially for individuals who may not get enough through diet or sunlight. This is particularly helpful for vegetarians or those with limited sun exposure. However, it’s important to consult your healthcare provider to determine the right dose for your needs¹.

Vitamin D fortification is an option for soy-based tofu, just like it is for soy milk and soy yoghurt 120 grams of fortified tofu provides 180 IU of vitamin D or around 12 per cent of the daily required consumption. To my knowledge, fortified or not, tofu is also a fantastic source of iron, calcium, and protein. For a lot of vegans and vegetarians, it might become their main source of protein¹³.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

How much Vitamin D3 Do You Need?

Vitamin D3 needs vary depending on age, life stage, and individual health factors. The following are general daily recommendations for different age groups¹.

• 0-12 months: 400 IU
• 1-13 Years: 600 IU
• 14-70 Years: 600 IU (men), 600 IU (women)
• Pregnant and breastfeeding women: 600 IU
• Adults over 70: 800 IU

These values are general guidelines, your actual needs may differ based on diet, sun exposure, medical conditions, and other lifestyle factors. Always consult your healthcare provider before making changes to your vitamin D intake.

Symptoms of Vitamin D3 Deficiency

Not getting enough vitamin D3 can lead to health problems. Some common signs of vitamin D deficiency include fatigue, muscle weakness, weak bones, and stunted growth in children.

The risk factors for vitamin D3 deficiency can include limited sun exposure, darker skin pigmentation, living at high altitudes or latitudes, and certain health issues. Always speak to a healthcare provider if you think you have a deficiency¹¹.

Monitoring and Maintaining Optimal Vitamin D3 levels

Keep an eye on your vitamin D levels and aim to stay within a healthy range. If you suspect a deficiency or are considering adjusting your vitamin D3 intake, speak with your healthcare provider. Long-term strategies may include spending time in sunlight, eating more vitamin D-rich foods, and using supplements if recommended by your doctor.

Conclusion

Getting enough vitamin D3 is important for maintaining overall health. You can support your levels through sensible sun exposure, a balanced diet, and supplements, if advised by your doctor. Always consult your healthcare provider to determine the right intake and approach for your individual needs.

Also Read: Food Items To Include In Your Diet If You Have Varicose Veins

Frequently Asked Questions (FAQs)

References

1. Vitamin D [Internet]. NIH. Cited Jul 18 2025. Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 
2. Chan J, Jaceldo-Siegl K, Fraser GE. Serum 25-hydroxyvitamin D status of vegetarians, partial vegetarians, and nonvegetarians: the Adventist Health Study-2. Am J Clin Nutr. 2009 May;89(5):1686S-1692S. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2677010/ 
3. Tripkovic L, Lambert H, Hart K, Smith CP, Bucca G, Penson S, Chope G, Hyppönen E, Berry J, Vieth R, Lanham-New S. Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. Am J Clin Nutr. 2012 Jun;95(6):1357-64. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3349454/ 
4. Ao T, Kikuta J, Ishii M. The Effects of Vitamin D on Immune System and Inflammatory Diseases. Biomolecules. 2021 Nov 3;11(11):1624. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8615708/
5. Akpınar Ş, Karadağ MG. Is Vitamin D Important in Anxiety or Depression? What Is the Truth? Curr Nutr Rep. 2022 Dec;11(4):675-681. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9468237/ 
6. Mason C, Xiao L, Imayama I, Duggan C, Wang CY, Korde L, McTiernan A. Vitamin D3 supplementation during weight loss: a double-blind randomized controlled trial. Am J Clin Nutr. 2014 May;99(5):1015-25. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3985208/ 
7. Abbas MA. Physiological functions of Vitamin D in adipose tissue. J Steroid Biochem Mol Biol. 2017 Jan;165(Pt B):369-381. Available from: https://pubmed.ncbi.nlm.nih.gov/27520301/ 
8. Cardwell G, Bornman JF, James AP, Black LJ. A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients. 2018 Oct 13;10(10):1498. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6213178/ 
9. Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients. 2019 Mar 22;11(3):684. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6470839/ 
10. USDA National Nutrient Database for Standard ReferenceRelease 28 [Internet]. NIH. Cited Jul 18 2025. Available from: https://ods.od.nih.gov/pubs/usdandb/VitaminD-Content.pdf 
11. Vitamin D Deficiency [Internet]. Cleveland Clinic. Cited Jul 18 2025. Available from: https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency 
12. Cardwell G, Bornman JF, James AP, Black LJ. A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients. 2018 Oct 13;10(10):1498. doi: 10.3390/nu10101498. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6213178/
13. U.S. Department of Agriculture. FoodData Central. Food Details for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) [Internet]. 2025 [cited 2025 Nov 10]. Available from: https://fdc.nal.usda.gov/food-details/172448/nutrients

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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