Vegetarianism is a lifestyle in which you restrict some or all animal products. While it is linked to a number of health benefits, such as lower cholesterol levels, good blood sugar control, lower weight and BMI, and overall good health, it also has certain drawbacks. The main one is to run the risk of nutritional deficiencies such as vitamin B12. Vitamin B12 is an essential vitamin that is only present in foods of animal origin. Its deficiency can lead to a serious condition, a type of Anemia called Megaloblastic Anemia. Most vegetarians can be deficient in this vitamin if proper care is not taken to supplement it well in their diets.
Here are some foods rich in vitamin B12 that you can include in your diet to avoid its deficiency suggested by dietitian Garima Goyal.
1. yogurt
Yogurt is a vegetarian’s dream because it is one of the main sources of vitamin B12. A cup of plain yogurt contains almost 28% of the daily recommended amount of vitamin B12. According to research, vitamin B12 from yogurt is easier to absorb than vitamin B12 from chicken or pork. For many people, plain yogurt works best to relieve symptoms of vitamin deficiency.
2. Nutritional Yeast
Nutritional yeast contains 5 mcg of vitamin B12 per tablespoon, which is more than double the amount needed by adults. As a result, nutritional yeast is the best source of vitamin B12 for vegans. Nutritional yeast can be sprinkled on popcorn, scrambled eggs, mixed into soup, sprinkled on salads, or mixed into pasta.
3. Dairy
A cup of milk contains about 20% of the daily required amount of calcium. To save calories without sacrificing protein, choose low-fat or skim milk. Compared to supplements, the vitamin B12 in milk is better absorbed by the body.
4. Fortified cereals
Breakfast cereals with added vitamin B12: Having a bowl of fortified breakfast cereal can be a smart way to get more vitamin B12 into your diet. This is one of the best vegetarian sources of vitamin B12. Oat bran flakes, corn flakes and other cereals are examples of the like.
5. Soy Paneer
Have you heard of tofu? Yes! Tofu is exactly what it sounds like. This vegan snack, also known as tofu, is high in vitamin B12. It goes well with chapatis or rice. Alternatively, you can sauté it in oil and combine it with salad.
So be sure to include all of these foods in your diet and get your vitamin B12 levels checked regularly.
Also read: Vegetarian Protein Sources: 5 Healthy, Meatless Foods Rich in This Nutrient
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