Feeling sluggish and lethargic? Do you suffer from loss of appetite? Let us tell you – this is where your whole body reminds you of one important nutrient: Vitamin B12. It is one of the most vital nutrients that our body needs to function actively. Now, you must be wondering, what are these nutrients? Vitamin B12, also known as cobalamin, is an essential nutrient that helps boost metabolism and strengthen the immune system. It is found naturally in many plant foods, poultry, seafood, and more.
Also read: 22 types of vitamins and minerals you didn’t know your body needed
However, vegetarians are considered at risk for vitamin B12 deficiency due to restrictions on consumption of poultry and dairy products. According to Dr. Ritika Smdar of Max Healthcare, Saket, New Delhi, “Vegetarians or vegans should consult a medical professional and also take multivitamins and B12 supplements regularly to ensure active functioning of the body. In addition, vitamin-fortified foods such as (free product) can also be added. from dairy, whole grains, tofu, etc.) to your vegan diet, every day.”
Keeping in mind the importance of vitamin B12 in the body, we bring you a list of foods that are loaded with these healthy nutrients. And the best part is that these foods are easily available at home for daily consumption. Read on.
Here is a list of seven vitamin B12-rich foods for you:
1. fish
Fish is a rich source of vitamin B12. You can eat tuna, salmon, sardines, trout and more. According to the USDA, a cup or 150 grams of drained sardines provides 554% of vitamin B12, and salmon provides a high amount of protein, with about 40 grams in a half fillet (178 grams).
2. Milk
Milk is also an excellent source of vitamin B12, which is why experts recommend consuming milk every day to prevent vitamin B12 deficiency. In addition, milk is also a reliable source of calcium and vitamin D. Vegetarians are often advised to replace it with soy milk. According to the USDA, one cup of soy milk provides 45% of the recommended vitamin B12.
3. Yoghurt
Yogurt is also known as another popular dairy product which contains a good amount of vitamin B12, it is also rich in calcium, vitamin D and other probiotics.
4 eggs
Here it all comes. Eggs are a great source of protein and complete vitamins – especially vitamins B12 and B2. According to www.healthlinkbc.ca, two large hard-boiled eggs have nearly 1.6 mcg of vitamin B12.
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5. Fortified cereals
Fortified cereals are the best way for vegetarians to get their daily intake of vitamin B12. Want to know what are fortified foods? Well, fortification is the process of adding nutrients to foods that do not yet exist. Foods such as cereals, nutritional yeast, and tofu are great sources of vitamin B12 for vegetarians.
6. Chicken
In addition to being rich in protein, chicken also contains vitamin B12. According to www.healthlinkbc.ca, 75 grams of roasted turkey or chicken will meet 0.3 mcg of vitamin B12.
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7. Nutritional yeast
It is a favorite food of all vegetarians, especially vegetarians. It is a popular ingredient, often used in vegetarian cuisine, to give food a more cheesy and nutty flavor. According to the USDA, 2 tablespoons or 15 grams of nutritional yeast contains up to 733% of the Daily Value for vitamin B12.
It is very important to choose the right sources of vitamins and include them adequately in your diet. But always remember that moderation is key. Eat healthy food, and stay in shape.
Disclaimer: This content including tips provides general information only. This is in no way a substitute for a qualified medical opinion. Always consult your specialist or doctor for more information. NDTV does not claim responsibility for this information.
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