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News Topical, Digital Desk : Animal based products are considered to be the best source of Vitamin-B12. Therefore, the risk of Vitamin-B12 deficiency is mostly in vegetarian people. This can cause problems like anemia, fatigue, weak memory, and nerve damage.
However, with the help of some foods (Foods for Vitamin-B12), vitamin-B12 deficiency can be avoided. Some vegetarian foods can also help in overcoming vitamin-B12 deficiency. Let us know about 5 such vegetarian foods that can help in overcoming vitamin-B12 deficiency.
Milk and dairy products
Dairy products like milk, cheese, curd and buttermilk are good sources of vitamin B12. One cup of milk contains about 1.2-1.4 micrograms of vitamin B12, which fulfills a large part of the daily requirement. If you are not lactose intolerant, then it will be beneficial to include dairy products in your diet.
Fortified Cereals
Fortified cereals have vitamin B12 added to them, so eating them can help overcome vitamin B12 deficiency. However, check the package before buying cereals, because many cereals contain high amounts of sugar, which can be harmful.
Fortified Foods
Many packaged foods are fortified with vitamin B12, such as:
- Fortified soy milk and almond milk
- Fortified Nutritional Yeast
These products do not naturally contain vitamin B12, but are fortified to provide extra nutrition. Nutritional yeast can contain up to 4-5 micrograms of vitamin B12 per tablespoon, making it an excellent option for vegetarians.
Curd
Yogurt is not only rich in probiotics, but it also contains a good amount of vitamin B12. Greek yogurt contains more vitamin B12 than regular yogurt. By eating one cup of yogurt daily, the body can get this vitamin in abundance.
mushroom
Some types of mushrooms, such as shiitake mushrooms, naturally contain vitamin B12. Although the amount is low, it can be a good option for vegetarians.
If you feel that there is a severe deficiency of vitamin B12 in your body, then you can also take supplements on the advice of a doctor. Vitamin B12 deficiency can be easily overcome through proper diet and supplements prescribed by the doctor.
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