Vitamin B12 is highly essential for the body. As mentioned in our previous article Vitamin B12 is easily available from animal sources like fish, egg, and meat, but what about vegetarian people? How will vegetarians fulfill their daily Vitamin B12 requirement of the body?
Well, today we are going to provide you with a list of food with Vitamin B12 for vegetarians who cannot consume chicken or meat. So let’s dive straight into the topic.
11 Sources of Vitamin B12 for vegetarians
Vitamin B12, also known as Cyanocobalamin, is highly essential for the body as it increases the RBC count of your body and also helps in the production of the genetic material, DNA. There are a lot of diseases that are caused due to the lack of Vitamin B12 in our body.
The sources of Vitamin B12 include meat, egg, fish, and other nonvegetarian foods. But here we are only going to mention the vegetarian sources of Vitamin B12.
1. Milk
Milk considered as vegetarian food, is the first choice for fulfilling the Vitamin B12 necessity of the body.
- 1 cup of whole fat milk (244gm) provides you with 1.1 μg Vitamin B12. Daily consumption of meat fulfills your daily requirement of Vitamin B12 of the body.
- 1cup of fatless milk (244gm) provides you with 1.2 μg Vitamin B12.
- 1 cup powdered milk (244gm) provides you with 4.2 μg Vitamin B12.
2. Curd
Another great milk product, for vegetarians, curd has several importance. Providing the right amount of Vitamin B12 in your body is one of its amazing health benefits. 100gm of curd provides you with 0.4 μg Vitamin B12. Other than this, the curd is also useful for weight loss and hair, provides immunity to your body, and also a great food for digestion.
3. Cheese
A great milk product used as a taste enhancer and helps in increasing your body weight. 100 gm of cheese provides you with 0.8μg Vitamin B12. The favorite food for vegetarians when applied on veg pizzas and burgers. Taste along with a supply of nutrients is a great combination.
4. Butter
A great vegetarian food used in the preparation of sandwiches and rolls not only reduces the risk of lung cancer but also supplies Vitamin B12 to your body. 100gm of butter provides you with 0.2μg of Vitamin B12. Though the amount of Vitamin B12, provided by butter is less, it needs to be combined with other sources mentioned above to fulfilling your Vitamin B12 criteria.
5. Duckweed
Researchers claim that 100 grams of duckweed provide 750% of the daily requirement of B12 in the body. Duckweed is highly rich in vitamins and minerals. It has a high protein content too.
6. Fermented old brown rice
Studies have already proved that eating fermented rice on a regular basis reduces fatigue due to the high vitamin B12 concentration. Fermented rice is highly essential for vegetarians who lack a lot of Vitamin B12 in their bodies.
7. Roselle or Hibiscus sabdariffa
Hibiscus sabdariffa increases hydroxocobalamin oral bioavailability and clinical efficacy in Vitamin B12 deficiency with neurological symptoms.
8. Purple laver seaweed
It is highly rich in iodine which is helpful for the thyroid gland. 100 grams of dried purple laver (nori) provides you with 63.6μg of Vitamin B12. The amount of B12 is very high here, so make sure not to consume more of it if you are a vegetarian.
9. Shitake mushrooms
We all know how important is mushroom in a vegetarian’s diet, but all mushrooms do not provide you with Vitamin B12. Shitake mushrooms are one of the best sources of Vitamin B12 for a vegetarian. 50 grams of shitake mushroom fulfills your daily requirement of Vitamin B12.
10. Nutritional yeast
The main caretaker of your digestive system, nutritional yeast provides 2.4mcg of Vitamin B12 in your body.
11. Fortified cereals
Fortified cereals contain 25% of the daily value requirement of Vitamin B12 in each 100gm. These cereals contain added vitamins and minerals. Not only Vitamin B12 but they are also rich in Vitamin B2 and B6.
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