In this post, I’ll show you exactly Vitamin b12 foods list for Indian vegetarians and vegans.
Vitamin b12 is an essential nutrient for our body. We need certain types of diet to meet vitamin b12 deficiency. Because like other nutrients, our body cannot produce this nutrient on its own.
Vitamin b12 is essential for the smooth functioning of the nervous system and in the formation of red blood cells. This vitamin maintains your heart, mood, skin, hair, digestive and energy levels.
Vitamin b12 deficiency poses a risk of developing a variety of diseases. Therefore, vitamin b12 deficiency can be met only through diet and supplements. Let us tell you today which vegetarian and vegan foods you can consume to meet vitamin b12 deficiency in the body.
Symptoms of vitamin b12 deficiency can usually be seen in pregnant and breastfeeding women. Therefore, they need to consume special diets to overcome vitamin b12 deficiency. Today, in this article, you will find out about the foods to be eaten to meet vitamin b12 deficiency.
Symptoms of vitamin b12 deficiency
The most common symptoms due to vitamin b12 deficiency include anaemia neurological disorders if your body does not have enough vitamin b12, you may experience the following symptoms.
- fatigue
- depression
- stress anxiety
- nerve damage
- tingling of hands and feet
- numbness of the body
- weakness
- blurred vision
- fever
- sweating too much
- constipation and ulcers
If you experience these symptoms, talk to your doctor and normalize your vitamin b12 levels.
Vitamin b12 supplements are taken to meet its deficiency in vegetarians, high alcohol consumptions, pregnant women and the elderly.
Vitamin B12 Deficiency Diet
Our body can produce most of the nutrients on its own which are good for our health. But there are certain nutrients that our body cannot produce on its own. This type of nutrient also includes Vitamin b12.
Therefore, certain foods must be consumed to avoid diseases caused by vitamin b12 deficiency and to meet vitamin b12 deficiency. Regular consumption of these foods can provide not only vitamin b12 but also other nutrients that are essential for our better health.
Vitamin b12 rich indian vegetarian foods list
You can use vegetarian food to overcome vitamin b12 deficiency in the body. Because not everyone eats non-veg food. In such a situation, certain vegetarian food can be consumed to meet the vitamin b12 deficiency, Which allows you to overcome vitamin b12 deficiency in your diet. Let us know what is included in the b12 vegetarian food list.
- yoghurt
- low fat milk
- cheese (Swiss cheese and Ricotta Cheese)
- eggs
- fortified plant based milk
- fortified cereals
- nutritional yeast
- Barley grass
- mushroom
- kombucha tea (beverage)
- kimchi (south Korean dish)
b12 foods for vegans
Because vegans avoid all animal-derived products, they can rely on vitamin b12 fortified foods, such as some breakfast cereals and nutritional yeast. Plants do not produce vitamin b12, so it is important that vegans get alternative sources of vitamin b12 to stay in the best health.
Some foods that can be fortified with vitamin b12 include:
- Fortified Non-Dairy Milk
- Meat substitutes
- breakfast cereals
- nutritional yeast
- Vegan spreads
Nutritional yeast is popular for vegetarians and vegans because it is easy to add to dishes while cooking. (*)
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Vitamin b-12 health benefits
- Prevents miscarriage in a pregnant woman
- Helps in preventing RBC formation and anaemia
- maintains bone health
- beneficial for eyes
- removes depression
- helps in reducing weight
- improves heart health
- increases energy
- help in DNA synthesis
- keeps hair, skin and nails healthy
Vitamin b12 Diet Disadvantages
Vitamin b12 is one of the most essential nutrients for our body. But taking too much can cause some partial damage. High intake of vitamin b12 is not known to cause toxicity. Even 1000 mcg supplements are not harmful.
However, some people may have acne and other skin problems when they take a high dose of vitamin b12.
If you are taking any special type of medications, seek your doctor’s permission before taking vitamin b12 supplements.
Summary
With a proper intake, you are most likely to overcome all sorts of deficiencies in your body.
Remember healthy life is directly proportional to a healthy diet.
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Vegetarians have several options for sources of vitamin b12. These include eggs and dairy products (such as milk and cheese). Vegans have more limited options.
Most loved form of cheese found in India that we call Paneer, cottage cheese is rich in vitamin b12.
Foods that are sometimes fortified and may contain vitamin b12 include: such as soy, oat, almond, cashew and coconut milk.
