Are you a vegetarian looking for the best natural sources for vitamin B12? Well, you are not alone, as most vegetarians have difficulties in finding B12 natural sources in vegetables and fruits. Just like other vitamins, this vitamin is also helpful for the proper functioning of our body. It is an essential nutrient as it produces energy and creates red blood cells in the body. If you have a B12 deficiency, you might experience fatigue and other neurological issues, such as memory loss and numbness.
Non-vegetarians can easily boost their vitamin B12 by eating meat. Oysters, salmon, and Tuna are some of the best sources of this vitamin. But it is difficult for vegetarians to find food that is high in B12. Most vegetarians think that they need to consume meat to get this vitamin. However, this is not true at all, as there are many foods that contain B12. But most of us are unaware of that. If you want to get this vitamin without even consuming meat, the following vegetarian foods will be highly suitable for you:
Dairy Products
If you have a B12 deficiency, consuming dairy products daily will help you a lot. A few dairy products can help you boost this vitamin in your body, including cheese, milk, paneer, and yogurt etc. They are good sources of vitamin B 12, so you should include any of these dairy products in your daily diet.
If you like milk, you can have a glass of it daily to complete the deficiency of this vitamin. It is undoubtedly one of the best B-12-rich foods that you can consume to address your vitamin deficiency. A single glass of milk makes up over 50% of the daily requirement of this vitamin. Cow milk contains more B12 than the milk of other animals.
Thus, if you like cow milk, you can rely on it to complete your B12 deficiency. However, apart from milk, you can also consume other dairy products such as cheese and yogurt to increase the levels of this vitamin. Yogurt contains vitamin B12 and supports your gut health. You can consume it either in the form of raita or curd. If you take approximately 170 g of yogurt, it completes 20% of your daily B12 requirement. You can also take ghee or buttermilk for good results.
Paneer
Paneer is also one of the best natural sources of vitamin B12. It can complete 20% of the daily requirement of this vitamin. Paneer is one of the most popular dishes in the country, and most people like to eat it. It is a great food for vegetarians who are looking for a B12-rich dish. 100 gms of paneer has approx. 0.8 grams of this vitamin. This is the 1/third of the daily requirement of B12 for an adult. Hence, if you want to prevent the deficiency of this vitamin, you should take paneer daily.
If you do not like to eat raw paneer, you can make a delicious dish with it. One of the popular paneer dishes in the country is paneer tikka. You can make it by marinating paneer in spices and yogurt. After the marination, you can either grill it or roast it according to your taste and requirement.
Fortified Tofu
Another B12-rich food that you can consume is fortified Tofu. This is a plant-based food that contains this vitamin. Fortified Tofu is a great food for vegetarians. Fortification of Tofu is done to add extra nutrients, such as B12, to it. However, you should buy fortified Tofu after checking the labels.
It is another tasty food that is quite popular in the country. Most people prepare Tofu Bhurji, which is prepared by crumbling it. After crumbling the tofu, you can add spices, bell peppers, onions, and tomatoes to it. Now, add garam masala, chili powder, and turmeric to make this dish more delicious. You can eat Tofu Bhurji with roti or with rice.
Mushrooms
They are also good at preventing B12 deficiency. White button and dried shiitake mushrooms contain some amount of vitamin B12. Thus, you can add it to your daily diet to improve vitamin B12 in your body. However, mushrooms have a small amount of this vitamin. Thus, they are not the best source of preventing B12 deficiency in your body. You can prepare delicious dishes by using mushrooms. Some people fry them and add spices, tomatoes, garlic, and onions to them. This dish tastes good and is perfect to eat with rice and roti.
Nutritional Yeast
Another food that can help you with B12 deficiency is nutritional yeast. This is the best food for those who are on a plant-based diet. It is a common natural source of B12 and boosts its levels in your body. However, make sure to purchase only fortified nutritional yeast. You can use it to fulfill your daily requirement. 2 tablespoons of nutritional yeast daily is the right amount needed by the body. You can easily consume it after adding it to salads, sauces, and pastas.
Fortified Almond or Soy Milk
They are also the best food sources for the B12 vitamin. Soy or Almond milk is among the best dairy alternatives for vegetarians. The fortified soy or almond milk contains B12, vitamin D, and calcium. You can consume it in various ways according to your requirements. However, make sure only to purchase their fortified versions. You can enjoy them warm or chilled, depending on your taste. Soy and almond milk offer great taste and texture while offering you essential nutrients and B12. Thus, if you are looking for the best food to boost your vitamin B12, you can rely on them without any doubt.
However, you should also check the label carefully before purchasing them. If you take enough time to check the label, you can easily get the nutritional information of a product. This will help you know whether the product contains B12 or not. If it contains this vitamin, go for these products without having any second thoughts.
Cheese
Cheese is another natural source of this vitamin. If you are searching for foods that are high in vitamin B12, you can pick cheese without any doubt. Vegetarians can easily consume it and improve their vitamin levels. Some of the good sources of this vitamin are Swiss cheese, ricotta, and mozzarella. Hence, if you have a vitamin B12 deficiency, you can opt for cheese to boost the right level of this vitamin in your body.
You can incorporate cheese into your diet in many ways. You can apply them to sandwiches, dosa fillings, and roti rolls and consume them. However, do not buy processed cheese as they are harmful to your health. Although cheese is a reliable source to increase this vitamin, you should consult your doctor first before taking it.
Fortified Cereals
It is advisable to purchase fortified cereals to prevent the deficiency of this vitamin. B12 is added to these cereals at the time of processing. You can easily rely on fortified cereals to increase the amount of this vitamin in your body. However, you should check the label of a fortified cereal before buying it. Some of the cereals that contain this vitamin are Malt-O-Meal, Kellogg’s, and other important brands. However, you should contact your doctor and check whether you have a B12 deficiency or not. If you have a low amount of this vitamin in your body, you can buy fortified cereals.
You can pair the fortified cereals with fortified soy or almond milk. Apart from that, you can also add fresh fruit, seeds, or nuts to it, as it will help you feel full for a long time. This breakfast is great for those who want to get B12 without consuming meat.
Best B12 Rich Dishes: Conclusion
B12 is one of the important vitamins required by your body, whether you are a vegetarian or a non-vegetarian. Your body requires it for performing many important functions. However, now you can easily consume it even if you are a vegetarian. From paneer to cheese and fortified cereals, you will find many natural sources for vitamin B12 that you can add to your daily diet. This will surely improve the levels of this vitamin and offer you freedom from fatigue and other conditions caused due to its deficiency.
