Vitamin B12 Rich Foods Vegetarian: Best Health Tips

India has an iconic food heritage that has evolved over many years. Two major groups of people were classified or called on the basis of food that they consumed like, non-vegetarian and vegetarians. Nearly 75% of the Indian population consume non veg food which is derived from animal source and remaining 20-39% population survive on veg source and plant derived source. To this extent, many studies show that a vegetarian diet offers not only many health benefits but also reduces the risk of developing cardiovascular disease and various types of cancer. But for a healthy physical and balanced state, a composed diet plays a significant role. Human body needs various micronutrients such as vitamins and minerals, to build up a healthy body structure which should be outsourced. Numerous people in India and world-over follow a plant-based diet and vegetarian diet, which make it more problematic for them to maintain optimal levels of vitamin B12, which is principally found in animal-based foods.

Among the various vitamins, vitamin B12 is an essential nutrient for our body to keep healthy working of nervous systems and maintain proper growth and development; hence we should consume foods that are rich with this vitamin. It is a water-soluble vitamin also known as cobalamin and naturally present in animal food.

Health benefits of Vitamin B12:

1. Vitamin B12 is mainly helpful in producing the red blood cells. Low level of Vitamin B12 can cause decrease and inappropriate development of RBCs also, RBC’s can become big and asymmetrical in shape which can cause megaloblastic anaemia. Thus, an appropriate level of vitamin B12 helps prevent anaemia and gives a healthy skin tone to your human skin.
2. Vitamin B12 Supports Bone Health by keeping bone mineral density at optimal level which further prevents osteoporosis
3. Heart and Brain Health also get improved by vitamin B12 by keeping Homocysteine level low as it can cause heart diseases. optimal levels of vitamin B12 is essential for reduction in chances of getting heart diseases and promotes brain health.

Problems due to vitamin B12 deficiency

We can face some problems due to deficiency of Vitamin B12 like weight loss, anaemia, lethargy, pale skin, osteoporosis, fatigue, dementia, mouth ulcers and constipation. Pernicious anaemia is the serious disease of Vitamin B12 deficiency. To prevent these consequences, it is vital to consume foods which are rich sources of Vitamin B12. More often these issues are observed in vegetarian people who do consume animal food sources. Vegetarians and vegans should take special care of their diet to avoid vitamin B12 deficiency. 

Required quantity of vitamin B12

The daily required value for adults is 2.4 micrograms.

Vegetarian food sources for vitamin B12

Fibres, vitamins, magnesium, unsaturated fat, and numerous phytochemicals are present in a complete vegetarian diet. This diet not only helps in easy digestion but also takes less time to cook and most importantly pocket friendly. There are many food items available for vegetarians which are rich sources of vitamin B12. Read Our Other Blog On Vitamin B12 Rich Dry Fruits:- https://redcliffelabs.com/myhealth/food-and-nutrition/vitamin-b12-rich-dry-fruits-everything-you-need-to-know/

Best Health Tips

• Add yoghourt to diet

Yoghurt is one of the rich sources of vitamin B12 for vegetarians as it contains 28% of vitamin B12 in a cup of yoghurt. For ages, we have been having yoghurt in our homes and we would not release its importance in our diet as vitamin B12 from yoghurt can easily get absorbed in the body than from chicken or meat. 

• Have a Glass of Milk daily

Milk contains important nutrients like calcium, phosphorus, B vitamins, potassium, vitamin D and protein. Drinking milk and dairy products helps in preventing osteoporosis, bone fractures and maintains a healthy weight as you can have low fat or skimmed milk. Protein powders of different flavours are available in the market, you can add them, to make milk tasty and delicious. 

• Have a cheese slice

This is one of the best Vitamin B12 delicious food choices for vegetarians. Taking cheese in the correct amount can provide the essential vitamins required for your body. Feta cheese, parmesan cheese and Mozzarella cheese are available options in the market.

• Add pieces of Paneer to diet

Like other milk products, paneer (cottage cheese) is one of the best vitamins B12 foods for vegetarians. 100 grams of low-fat paneer can fulfil around 20 percent daily requirement of vitamin B12.

• Have a vegetable rich diet

Generally, all vegetables like Spinach, Beetroot, Potatoes, Mushrooms, alfalfa and many more, contain some amount of Vitamin B12.

• Fortified cereals for breakfast

Fortified cereal like oat bran flakes, Cornflakes, can be a good choice for your breakfast to get vitamin B12. This is one of the outstanding vitamins B12 foods items for vegetarians. Specific nutrients which are not naturally present in the food item was added in the fortification process so carefully see the fortified food items which are free from other harmful additives. They should be enriched with whole grain and fibres.

• Have a red algae (Nori)

Nori is red algae which belongs to genus Pyropia and it is a sea vegetable and tasty food option for vitamin B12. 4 gram of dried Nori is sufficient for daily requirement of vitamin B12. You can have it as a simple snack for breakfast.

• Take Vitamin B12 Supplements 

You can take vitamin B12 supplements from the market to deal with deficiency. There are several plant-based vitamin B12 supplement capsules that are available in various flavours and brands.

 Conclusion

There are many Vitamin B12 rich foods available for vegetarians that they can integrate into their diet to keep a healthy body. To accomplish this, Vitamin B12 is very essential for the human body and its deficiency can cause numerous health issues. Vitamin B12 is obviously present in eggs, fish, meat, and other animal sources. But when it comes to vegetarian options, they don’t have many choices. By adding or incorporating the foods discussed above, they can fulfil optimum requirements of vitamin B12. Also, always select healthy organic foods because they are made without any harmful chemicals.