[ad_1]
Vitamin B12 or cobalamin is an important nutrient for the production of red blood cells, DNA, and brain and nerve functions. Vitamin B12 binds proteins in the foods we eat. It is found naturally in animal foods and vegetarians are at increased risk of deficiency. Vegetarians should consume dairy products such as milk and yogurt and fortified foods for adequate levels of vitamin B12. Fish, shellfish, liver, red meat, eggs, poultry, milk, cheese and yogurt are the primary sources of vitamin B12. Deficiency of this vitamin B12 can cause shortness of breath, headache, indigestion, loss of appetite, nervousness, vision problems, memory problems, numbness, weakness, diarrhea and other neurological problems. (Also read: 7 signs of Vitamin B12 deficiency in your body)
While animal products are the richest sources of vitamin B12, there are several vegetarian options that can help you meet your daily needs. Dr. Rohini Patil, MBBS and nutritionist, Founder of Nutresi Lifestyle, has shared a list of food items that vegetarians can have to meet their Vitamin B12 requirement.
Top Vegetarian Sources of Vitamin B12
1. Fortified cereals Are a convenient source of vitamin B12 for vegetarians. Consuming fortified cereals regularly provides direct and good intake of this essential nutrient, aiding nerve function, DNA synthesis and red blood cell formation.
2. Fortified Fruit Juice Good source of Vitamin B12 for vegetarians. Drinking fortified juices can help maintain adequate levels of B12, maintain overall health, and prevent deficiency-related issues such as anemia and neurological problems.
3. Soy milk rich in Vitamin B12 Serves as a dairy-free option for vegetarians. Including unsweetened soy milk in the diet ensures consistent intake of this essential nutrient, which is important for maintaining energy metabolism and healthy nerve function.
4. Plain curd Provides a source of vitamin B12 for vegetarians. Including yogurt in the diet helps meet B12 requirements, aid red blood cell production and promote optimal neurological function.
5. Cow’s milk It naturally contains vitamin B12, making it an essential component of a vegetarian diet. Drinking milk regularly ensures adequate intake of B12, which is important for DNA synthesis and preventing deficiency-related health problems.
6. Swiss Cheese Dairy products are a good source of vitamin B12. Including cheese in the diet helps maintain optimal B12 levels, support heart health and promote overall well-being.
7. Eggs Are a versatile source of vitamin B12 for vegetarians. Including eggs in the diet provides significant amounts of B12, which is essential for neurological function and prevents deficiency-related symptoms such as fatigue and weakness.
8. Nutritional Yeast Rich in vitamin B12, it is a delicious ingredient commonly used in vegetarian cooking. Adding fortified nutritional yeast to recipes ensures direct intake of B12, which aids red blood cell formation.
9. Dried Seaweed For example, nori contains natural vitamin B12. Consuming nori regularly provides vegetarians with an alternative source of B12, which is essential for DNA synthesis and preventing neurological disorders associated with deficiency.
10. Fermented foods Such as tempeh, miso and sauerkraut may contain small amounts of vitamin B12 due to bacterial synthesis during the fermentation process.
[ad_2]
