Vegetarian and need more Vitamin B12? Here are 12 foods to try

Mumbai: As a vegetarian, it’s important to be mindful of your nutrient intake, especially when it comes to vitamin B12. This essential vitamin supports various bodily functions, including nerve health and red blood cell formation.

For vegetarians, obtaining sufficient vitamin B12 can be challenging since it’s mostly found in animal products. Fortunately, there are plenty of delicious and nutritious vegetarian foods that can help you meet your B12 needs.

Let’s dive into the top sources of vitamin B12 that every vegetarian should include on their plate!

Top sources of vitamin B12 for vegetarians

Here are 12 vitamin B12-rich foods that vegetarians can incorporate into their diet:

1. Milk

Milk, particularly cow’s milk, is an excellent source of calcium and vitamin B12. A 250 ml daily serving of cow’s milk can provide up to half of the recommended daily intake of B12.

2. Cheese

Swiss cheese is another great option, with 50 grams delivering about 1.5 mcg of vitamin B12.

3. Paneer

Paneer, a staple in Indian vegetarian cuisine, offers around 20% of the daily vitamin B12 requirement. With 100 grams of paneer providing approximately 0.8 mcg of B12, adding paneer to your diet is a simple way to ensure adequate intake.

4. Yoghurt

Yoghurt is not only beneficial for digestion but also a rich source of vitamin B12. A 170-gram serving of low-fat plain yoghurt provides about 16% of the daily requirement. Regular consumption of yoghurt can help prevent vitamin B12 deficiency.

5. Fortified Foods

Vegans and vegetarians can rely on fortified products like almond milk, soy milk, and certain cereals for their B12 intake. These foods are often fortified with essential vitamins, including B12, and can be consumed daily as part of a balanced diet.

6. Shiitake Mushrooms

Although not high in vitamin B12, shiitake mushrooms still offer a plant-based source of the vitamin. They can be added to meals alongside other vegetarian B12-rich foods to help meet daily requirements.

7. Tempeh

Tempeh, a fermented soy product, is a rich source of vitamin B12 and other essential nutrients such as iron and prebiotics. It’s a versatile ingredient that can easily be incorporated into vegetarian dishes to enhance flavour and nutrition.

8. Whey Protein

Whey protein powder, often consumed by fitness enthusiasts, is also a good source of vitamin B12. A 32-gram serving can provide around 8% of the recommended daily intake. Blending it with milk or yoghurt can further boost its B12 content.

9. Fruits and Dry Fruits

Certain fruits such as apples, bananas, oranges, and kiwi, along with dry fruits like almonds, cashews, and walnuts, offer a small amount of vitamin B12. Consuming them as part of a balanced diet can complement other B12-rich foods.

10. Miso

Miso, a product derived from fermented soybeans, is another plant-based source of vitamin B12 that can be included in vegetarian diets to support daily intake.

11. Wheatgrass Juice

Wheatgrass juice is a gluten-free option that helps improve vitamin B12 absorption. Consuming it on an empty stomach in the morning can enhance its benefits for B12 levels.

12. Moringa Powder or Leaves

Adding moringa powder or leaves to dishes like dal or flour, or even mixing it with water, can contribute to vitamin B12 intake. This nutrient-rich plant is an excellent addition to a vegetarian diet for overall health.

 Maintaining a balanced vegetarian diet is easier when you know the right foods to eat. These 12 top vegetarian sources of vitamin B12 will ensure you meet your nutritional needs while staying plant-based.  Fitness Lifestyle News -Fashion Trends, Beauty Tips, Celebrity Party News, Relationship advice, Travel and Food Tips