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Vitamin B12 Vegetarian Food Sources: Vitamin B12 is an essential nutrient for our body that plays a vital role in the proper functioning of the nervous system, DNA production, and the formation of red blood cells. Its deficiency can cause anemia, weakness, fatigue, and neurological problems. Since vitamin B12 is mostly found in meat, fish, and dairy products, vegetarians are at a higher risk of deficiency. However, some vegetarian foods can also be good sources of vitamin B12.
Vegetarian foods rich in vitamin B12
1. Milk and its products
An important source of vitamin B12 for vegetarians is milk and dairy products such as yogurt, cheese and ghee. Cow milk contains sufficient amount of vitamin B12 which can fulfill your body's requirement of this vitamin. By drinking a glass of milk daily, you can get a good part of your daily requirement of vitamin B12.
2. Fortified plant-based milk
Plant-based milks like soy milk, almond milk and oat milk, which are fortified with vitamin B12, are great options for those on a vegan diet. These products can help meet the vitamin B12 deficiency. These fortified milks, easily available in the market, are also beneficial for health and are a great option for lactose avoiders.
3. Fortified cereals
Fortified cereals are another option available in the market that contain vitamin B12. This is especially beneficial for vegetarians who eat cereals for breakfast. Fortified cereals are not only a source of vitamin B12 but also contain iron and other important nutrients that are essential for the overall health of the body.
4. Nutritional Yeast
Nutritional yeast is a vegetarian superfood that contains a good amount of vitamin B12. It can be eaten by adding it to salads, pasta or soups. It tastes a bit like cheese and hence many vegetarians include it in their diet. Fortified nutritional yeast is an excellent source of vitamin B12.
5. Mushrooms
Some types of mushrooms, especially shiitake mushrooms, provide small amounts of vitamin B12. They are completely vegetarian and can be included in the regular diet. Mushrooms also contain other nutrients that are beneficial for overall health.