Choosing a vegetarian lifestyle is a wonderful decision for both health and the environment, but people with vegetarian diets often face certain nutritional challenges. One of the most common struggles is ensuring that enough Vitamin B12 is consumed. Because this nutrient is mostly found in animal products, easily available to people who consume non- veg food like meat, fish and others. Vitamin B12 is needed by the body to keep nerve cells healthy, produce DNA, and prevent tiredness.
If you have been wondering how daily requirements can be met without meat, the following list of the best vegetarian B12 sources has been compiled for you.
1. Dairy Products
For those who consume dairy, these are considered the most reliable sources of B12.
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Paneer: This is often seen as a top source for vegetarians. It is very versatile and can be added to many daily meals to boost B12 levels.
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Milk: A simple glass of cow’s milk is a classic way for B12 to be obtained. It is packed with nutrients and is very easy to include in a diet.
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Yogurt and Curd (Dahi): These are excellent for gut health because of probiotics, and high amounts of Vitamin B12 are also provided by them.
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Lassi and Buttermilk (Chaach): Refreshing drinks are not just for the summer; they are easy, B12-rich options that also help with digestion.
Plant-Based Enriched Options
Natural soy or almond milk does not naturally contain B12. But some products in the market come up fortified with it.
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Soy and Almond Milk: Brands specifically mentioned as "Enriched with Vitamin B12" also can try. These are wonderful alternatives when dairy is avoided.
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Vegan Butter enriched with B12 is added to certain brands of vegan butter.
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Cereals: Many breakfast cereals are enriched with B12.
Other Natural Sources
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Dried Mushrooms: Though in smaller amounts are found here compared to dairy, certain dried mushrooms can also contain Vitamin B12.
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Ghee: it also contains traces amounts of B12.
Takeaway
Vegetarian values do not need to be compromised to stay healthy. Ensure a balanced mix of paneer, milk, curd, and fortified products is eaten, Vitamin B12 needs can be easily met. Consume Raw and Natural sources and experience natural positive changes in your body.
