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The human body requires 13 vitamins. B vitamins contain 8 of these vitamins. The last vitamin of the B group, B12 (or Cobalamin), was discovered in 1948. It is red and contains bulk cobalt. Other constituents include carbon, oxygen, and phosphorous.
Most of the B12 in animal-based foods like seafood and meat is found in this food. Vegans and vegetarians find it difficult to get their B12 requirements met from the plant- or dairy-based sources. It is, therefore, difficult to find vitamin B12-rich foods for vegetarian Indians.
For vegetarians and vegans, fortified foods are a great substitute because they don’t consume any dairy products. This article will discuss some Vitamin B12-rich vegetarian foods.
Vitamin B12 Foods Vegetarian Indian
Milk is one of vegetarian India’s most popular and well-known vitamin b12 food options. A 250ml of cow’s milk is equivalent to half the daily vitamin B12 intake.
Swiss cheese is the most vitamin B12-rich cheese. 50gms of Swiss cheese contains 1.5mcg of vitamin B12.
Indian Yoghurt is rich in Vitamin B12 and vegetarian foods. 170gms low-fat plain yogurt provides 16% body’s daily vitamin B12 needs, and it is a good source of vitamin B12 for vegetarians.
Pro-tip: To meet the body’s sufficient vitamin B12 requirements, Yogurt can be combined with fortified cereals.
Paneer, also known as cottage cheese, is another vitamin-rich vegetarian food in India. Paneer will provide 20% of your daily B12 vitamins. Paneer 100gms contains approximately 0.8 grams of vitamin B12, about a third of what an adult requires.
Fortified foods like fortified cereals are a great source of vitamin B12 and vegetarian food in India. Fortification can add nutrients to food that aren’t naturally found in the food. It is important to ensure that you are not consuming unwanted or harmful additives.
Whey powder contains a good amount of vitamin B12. 32gms of whey protein provides 8% daily vitamin B12. Whey powder isolate, a purified form of whey powder, is believed to contain a higher amount of vitamin B12.
Pro-tipVegetarians may combine their intakes of whey powder and milk, or Yoghurt with meeting their daily vitamin B12 requirements.
Shiitake mushrooms in India are a rich source of vitamin B12 and vegetarian food. Shiitake mushrooms don’t contain much vitamin B12. You’ll need to eat many mushrooms to get your daily vitamin B12 intake.
Pro-tip Saute shiitake mushrooms along with other vitamin-B12-rich vegetables and cottage cheese to meet your daily needs
Tempeh, a fermented soybean cake, is a Japanese delicacy. Tempeh, like tofu, is rich in vitamin B12 and can be eaten in soups or curries.
The Japanese use nori, an edible seaweed that has an umami flavor. Nori is an Indian vegetarian food rich in vitamin B12 and readily available in sheet form. You can use nori in soups and sauces. Nori powder can be sprinkled on sandwiches and salads.
Because eggs are animal-based products, they are non-vegetarian. However, quite a few vegetarians do consume it. An egg is the best source of vitamin B12 for vegetarians if you do. 0.6 mg of vitamin B12 is found in a hard-boiled egg, which is 25%.
Vitamin B12-rich Fruits
- Apple: Flavonoids, antioxidants, fiber, and polyphenols are all found in apples. It is also one of the richest sources of vitamin B12.
- Bananas: Bananas contain high levels of vitamin B12. It is an extremely useful fruit that can reduce stress, control body pressure, and cure constipation and other ulcer-related problems.
- Orange: Oranges provide a lot of Vitamin C, Calcium, beta-carotene, and antioxidants. It’s also one of the highest sources of vitamin B12.
- Blueberries: Vitamin B12 is abundant in blueberries. Vitamin B12 helps reduce weight, improve digestion, alleviate stress, and fight cancer and diabetes.
- Almonds and Peanuts: Vitamin B12 is rich in dry fruits such as peanuts, almonds, and peanuts.
Avoid foods and drinks that can increase vitamin B12
These foods are not recommended for vitamin B12.
- Folic Acid – Fortified Food: Vitamin B9 (folic acid) is essential for pregnant women. Folate can mask vitamin B12 deficiency and could therefore hinder vitamin B12 intake. High folate levels can also worsen cognitive and anemic symptoms associated with vitamin B12 deficiencies. Adults should limit their intake of folic acid from fortified foods to 1000 mg daily.
- Alcohol: Vitamin B12 levels can be affected by alcohol consumption. Moderate alcohol intake can cause vitamin B12 levels to drop by up to 5% in healthy, well-nourished women. Additionally, alcohol-related liver diseases can cause an increase in vitamin B12.
What are the symptoms of B12 deficiency?
These are the main symptoms of B12 deficiency.
- Yellow, Pale Skin: A lack of red blood cells (RBC) in the blood can cause pale skin and a yellowish tint. This could be due to a lack of vitamin B12. The RBC may become too big and may not be capable of passing through the bone marrow to the bloodstream.
- Fatigue and Weakness: RBC (Red Blood Cells) transport oxygen through the blood. The cells that lack oxygen can cause fatigue, which could also be linked to a vitamin-B12 deficiency.
- Pins and Needles: A Sensation: Myelin is a fatty substance that surrounds nerves to protect them against damage. Vitamin B12 plays a role in the production of myelin. Myelin production fails, resulting in tingling sensations on the feet and hands.
- Balance and coordination problems in the body: A lack of vitamin B12 can cause an imbalance in movement.
- Frequent Tongue Inflamed and Mouth Ulcer: Glossitis is a condition that causes tongue inflammation and can be painful. The tongue may also become discolored. Some people experience a burning sensation on the tongue and mouth ulcers.
- Dizziness and shortness of breath: You may experience dizziness and breathlessness when you have a low RBC blood.
- Vision problems: A deficiency in Vitamin B12 could cause blurred vision due to disruptions in the optic nerve signals between the brain and eyes.
- Behavioral and mood changes: Vitamin B12 deficiencies can impact mental health. Vitamin B12 deficiency can lead to anxiety and depression in people and could also cause mood disorders and dementia.
- The decline in Cognitive Abilities: Low vitamin B12 can affect your ability to comprehend and memorize. You may also experience muscle weakness, heart palpitations, and digestive problems.
Summary of Vitamin B12 Foods For Vegetarians In India
Many vegetarians, and especially vegans, find it difficult to eat a high-quality diet rich in vitamin A food. Vegans and vegetarians should eat a balanced diet that includes meat and seafood to get the maximum amount of vitamin B12.
For vegetarians and vegans, fortified foods are a great substitute. However, they can be artificially made and are not always reliable. Vegetarians who consume dairy-based foods can increase their milk, cheese, paneer (cottage) cheese, Yoghurt, and other food rich in vitamin B12. Vegans must rely on fortified food and mushrooms to meet their nutritional needs. It is not known that fruits contain a significant amount of vitamin B12.
Your body should avoid folate (folate) and alcohol. Vitamin B12 deficiencies can lead to serious health problems, such as anemia, breathing difficulties, mouth ulcers, and nerve disorders.
Is Ghee a source of Vitamin B12
Ghee contains no vitamin B12.
Are Almonds Rich in Vitamin B12?
Almonds are rich in plant-based protein, fiber, and vitamins. Almonds contain Vitamin B12, but they aren’t rich in them. However, you can add other food rich in vitamin B12 to meet your daily needs.
Is Paneer a good source of B12?
Yes, Dairy and dairy products are rich in vitamin B12. A 100gm serving of Paneer has about 0.8g of vitamin B12, approximately a third of what an adult requires.
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