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vitamin b12: Vitamin B12 is usually obtained from animal sources such as meat, eggs and dairy products. But vitamin B12 deficiency is a common problem for vegetarians. So can't vegetarians include vitamin B12 in their diet? The answer is yes. Today we are going to tell you 5 vegetarian sources, through which you can fulfill the deficiency of vitamin B12 in your body.
Curd –
Yogurt is a good vegetarian source of vitamin B12. One cup of yogurt contains about 1.1 micrograms of vitamin B12, which is about 15% of the daily requirement. Apart from this, yogurt is also a good source of protein, calcium and probiotics.
Cheese –
Paneer is a type of Indian cheese made from milk. It is another good vegetarian source of vitamin B12, one cup of paneer contains about 0.9 micrograms of vitamin B12. Paneer is also a good source of protein and calcium.
Fortified foods-
Many foods are fortified with vitamin B12, which means that vitamin B12 has been artificially added to them. Fortified foods can be an easy and convenient source of vitamin B12. Some foods fortified with vitamin B12 include fortified milk, fortified cereals, fortified nutritional yeast, and fortified soy milk.
Nutritional Yeast –
Nutritional yeast is an inactivated yeast that is rich in many nutrients, including vitamin B12. It is a rich source of vitamin B12, containing about 2.4 micrograms per ounce. Nutritional yeast has a cheese-like flavor and can be used in a variety of dishes such as pasta, soups, and salads.
mushroom –
Some types of mushrooms provide small amounts of vitamin B12. However, the amount of vitamin B12 you get from mushrooms is less than from other sources. Therefore, mushrooms should be consumed in conjunction with other sources to ensure you are meeting your daily vitamin B12 requirements.