Vitamins are important nutrients for your body because they aid in a range of functions. While animal products provide the majority of critical nutrients, vegans may suffer from a lack of natural vitamin sources.
B12 is one such vitamin, which has a number of health advantages when taken correctly but may also cause difficulties if there is a shortage. Vegetarians, On the other hand, they usually find it difficult to meet their everyday requirements. If you're a vegetarian, don't panic; there are now a variety of vitamin B12-rich foods that you may include in your daily diet.
What is Vitamin B12, and what does it do?
Cobalamin, or vitamin B12, is a water-soluble vitamin generated by bacteria or archaea. It's a necessary vitamin for the healthy functioning of the nervous system, brain, and blood cells
While neither humans nor fungi can generate this vitamin on their own, animal extracts do, which is why vegetarians frequently have low amounts of this vitamin. Humans who consume insufficient amounts of vitamin B12, on the other hand, are at danger of developing anaemia and nervous system damage. As a result, everyone should keep track of their vitamin intake to avoid deficiency.
Fortified foods and plant milk are good sources of B12 in vegetarian diets. Continue reading to learn about vitamin B12-rich foods that vegetarians may eat.
Foods High in Vitamin B12 for Vegetarians
Vegetarians can supplement their B12 consumption in a variety of methods, contrary to popular thought. Before resorting to supplements or external intake, consider utilizing the following alternatives into your everyday diet.
Cheese
Almost all types of cheese, according to studies, are high in vitamin B12, making them a good source of the vitamin for vegetarians. Experts recommend mozzarella, feta, and Swiss cheese as good sources! Determine the daily amounts that are healthy for you by consulting a dietitian or a health professional. One slice of Swiss cheese contains 0.9 micrograms of vitamin A, or 38% of your daily requirement.
Fortified Cereals
If you carefully study the package label of your morning cereal, you will see that some of them include a significant amount of vitamin B12. This is especially beneficial for vegetarians who find it difficult to acquire enough of this vitamin from natural sources. Cereals that have been fortified can help. Although the amount varies by brand, you can choose a fortified cereal and then pair it with other vitamin-rich natural foods.
Milk And Yoghurt
Including dairy products in your meal is one of the simplest ways to get enough vitamin B12 on a vegetarian diet. To keep track of your B12 intake, make a note of the B12 content listed below.
1 cup of low-fat milk contains 1.2 micrograms (mcg), approximately half of your daily need (DV)
1 cup of low-fat yoghurt has 1.1 mcg, or 46% of your daily value.
Nori
Vitamin B12 is abundant in this delicious umami-flavored edible seaweed. In India, nori sheets, a staple of Japanese cuisine, are now widely available. The sheets can be powdered and added to a soup or used to prepare sauces. As a garnish, the powder can be dusted on sandwiches and salads. It's low in calories but high in flavour and minerals, and it's a wonderful vegetarian source of vitamin B12.
Shiitake Mushrooms
Mushrooms are potent superfoods that are often overlooked by India's vegetarian population. They're filling and delicious, and they add a new layer of flavour to any dish. A few mushroom species, such as shiitake mushrooms, are high in vitamin B12. Mushrooms may not cover your entire daily requirement for this vitamin due to the scarcity of plant-based sources, but they will certainly be nutritious. Mushrooms are extremely adaptable, as they may be used in a variety of meals, including breakfast, lunch, snacks, and dinner.
Nutritional Yeast
Vegetarians can also eat nutritional yeast as a side dish. This fortified food, which is often ignored, offers a variety of benefits. Yeast has a strong flavor and adds a cheesy, nutty flavor to your food, as well as providing health benefits. In addition, one tablespoon of 100%-fortified nutritional yeast includes 2.4 mcg of vitamin B12, which is 100% of the daily intake. This is the best solution for any mother, as it is both delicious and healthful.
