10 Vitamin B12 Foods for Vegetarians In An Indian Cuisine
Medically Reviewed By
Dr Divya Rohra
Written By Muskan Taneja
on Jul 31, 2024
Last Edit Made By Muskan Taneja
on Sep 13, 2024
Vitamin B12 is crucial in stabilizing our body and is an energy powerhouse. The human body needs 2.4 mcg of vitamin B12 daily. Animal-based food, such as meat, has a high compound of vitamin B12. It is unlikely for a non-vegetarian to be deficient in vitamin B12. Vegetarians and vegans have limited food options for vitamin B12, and vegetarian Indians have very few vitamin B12-rich foods.
Do you know that 650 million Indians suffer from Vitamin B12?
Vitamin B12 keeps our nerve cells healthy and forms our DNA cells. It also prevents anemia. Vegetarians have various vitamin B12 food options. In this blog, we will discuss and learn about vitamin B12 foods for vegetarians.
How Beneficial is Vitamin B12 for Humans?
Your body needs vitamins and minerals. Among those 13 vitamins, eight are from the B-vitamin group- B1, B2, B3, B5, B6, B7, B9, and B12. Vitamin B12, or Cobalamin, is red and contains large amounts of cobalt, carbon, oxygen, phosphorus, and nitrogen. Vitamin B12 helps form red blood cells, prevents anemia & major congenital disabilities, enhances mood, improves heart and bone health, and prevents aging problems, especially eye problems. If you see the complete opposite of this, you may have vitamin B12 deficiency. However, there are other signs of vitamin B12 deficiency.
Excessive intake of vitamin B12 can cause:
- Diarrhea
- Headache
- Nausea
- Vomiting
- Weakness
- Fatigue or lethargy
- Tingling sensation in the hands and feet
Top 10 Vitamin B12 Foods For Vegetarian
Animal-based food contains a maximum of vitamin B12. Vegetarians and vegans have plant-based or dairy-based sources, making it challenging for vegetarians to compel the intake of vitamin B12. However, we have provided a list of 10 vitamin B12-rich foods for vegetarians in India. You can add these food items to your daily diet to complete the intake of vitamin B12.
Milk and Cheese
Milk is the best source of calcium. Along with calcium, it is rich in vitamin B12. A 250 ml daily intake of cow milk contains half of the daily intake of vitamin B12.
Swiss cheese contains a huge amount of vitamin B12. 50 grams of Swiss cheese contains 1.5 mcg of vitamin B12. Both cheese and milk contain nutritious vitamin B12. Milk and cheese are among the top 10 vegetarian foods for vitamin B12.
Paneer
Studies show that paneers can provide 20% of the daily requirement for vitamin B12. Paneer is a very popular vegetarian food in India. It is an optimal choice for vegetarians seeking vitamin B12. One hundred grams of paneer contains 0.8 grams of vitamin B12, which amounts to one-third of the daily adult need. Add 100 grams of paneer to prevent vitamin B12 deficiency.
Yogurt
Yogurt has anti-inflammatory properties. It is also a popular option for vegetarians for vitamin B12 foods. One hundred seventy grams of low-fat plain yogurt provides 16% of daily vitamin B12 needs. Yogurt prevents mouth ulcers and aids digestion.
Eggs
Eggs come under the non-vegetarian food list. Although, some Indians consume eggs. If you are among one, have a hard-boiled egg with approximately 25% of vitamin B12. A study shows that egg yolks have higher vitamin B12 than egg whites. Eggs are also rich in protein and calcium.
Fortified Food
Fortified foods such as almond milk, soy milk, and cereals are rich sources of vitamin B12 for vegans. Fortified cereals include whole wheat oats and bran, which contain vitamin B12, iron, folate, and vitamin A. Remember, fortified food should not contain harmful or undesired additives and have high whole grains and fiber.
Shiitake Mushroom
Shiitake mushrooms don’t contain large amounts of vitamin B12. Nevertheless, they are a prime source of vitamin B12 foods for vegetarians. To have shiitake mushrooms, saute them with veggies and cottage cheese. It tastes better and also meets daily vitamin B12 requirements.
Tempeh
Tempeh is a Japanese cuisine. It is a fermented soybean cake. It is similar to tofu but not the same. Tempeh is an excellent source of iron, prebiotics, the B-vitamin group (especially vitamin B12), and manganese. It can fulfill vitamin B12 intake and ease digestion.
Whey Powder
Gym enthusiasts mostly consume whey powder to fill their intake of protein. Whey powder has more than that. It is rich in vitamin B12, minerals, calcium, and nutrients. It comes under the vitamin B12 food list. Are you aware that 32 grams of whey powder can fulfill 8% of the daily intake of vitamin B12? Mixing it with milk or yogurt is the best vitamin B12.
Nori
Nori is an edible seaweed sheet used in sushi. It is vegan and rich in vitamins A, C, and B12. You can find nori sheets in markets or grocery stores. You can have nori as sheets, powder, or sauce. Sprinkle nori powder over sandwiches, salads, or soup.
Fruits
Fruits are another source of vitamin B12 for vegetarians. Certain fruits rich in vitamin B12 include apples, bananas, oranges, blueberries, and kiwi. Along with fruits, dry fruits rich in vitamin B12 include almonds, cashews, raisins, walnuts, and peanuts. For the best results, have them in the morning or evening.
Daily Recommended Intake of Vitamin B12
The daily intake varies based on age, gender, hormonal growth, and whether during pregnancy or breastfeeding. Here is a table depicting daily intake of vitamin B12.
|
Age |
Intake |
|
0-6 months |
0.4 mcg |
|
7-12 months |
0.5 mcg |
|
1-3 years |
0.9 mcg |
|
4-8 years |
1.2 mcg |
|
9-13 years |
1.8 mcg |
|
14 years and above |
2.4 mcg |
|
During pregnancy |
2.6 mcg |
|
While breastfeeding |
2.8 mcg |
10 Signs of Vitamin B12 Deficiency
Vitamin B12 deficiency is prevalent and can affect physical and mental health. Mood swings are a common sign of vitamin B12 deficiency. Intake of vitamin B12 foods or vitamin B12 tablets is necessary to complete the deficiency. 10 common signs of vitamin B12 Deficiency are:
- Weakness
- Loss of appetite
- Pale skin
- Difficulty in walking
- Problem in Digestion
- Lack of concentration
- Fatigue or lethargy
- Depression or mood swings
- Sleeplessness
- Shortness of breath
If you see these signs, get yourself tested with a vitamin B12 test from Redcliffe Labs. Foods to avoid vitamin B12 deficiency include animal-based foods, folic acid-fortified foods, raw food, barley grass, dried nori, spirulina, and other seaweeds.
Also, read https://redcliffelabs.com/myhealth/lab-test/vitamin-b12-deficiency-beware-of-these-symptoms/
Key Takeaways
Vegetarians and vegans have very limited options for vitamin B12 foods, as animal-based foods contain the maximum amount of vitamin B12. However, food items such as milk, cheese, paneer, yogurt, nori, mushrooms, and fruits are vitamin B12 for vegetarians in India. Fortified food and dairy products are also substantial sources of vitamin B12 food for vegetarians.
Do you think you have vitamin B12 deficiency? Get yourself tested from Redcliffe Labs. We offer a full-body checkup with a free Vitamin B12 test. Our test guarantees 100% report correctness and delivers reports as per NABL and ISO guidelines. We have a skilled team of pathologists, technicians, and DMLT-certified phlebotomists who are well aware of the latest techniques. Book your vitamin B12 test to check the level of cobalamin.
