Vitamin B12 is very important for our body because it helps the nervous system to function properly and plays an important role in making red blood cells. People often think that vitamin B12 is found only in non-vegetarian food like chicken and mutton. But vitamin B12 is also found in abundance in many vegetarian things. If you are a vegetarian and are suffering from vitamin B12 deficiency, then you should eat these foods..
Dairy products
Vitamin B12 is found in abundance in dairy products like milk, curd, cheese and buttermilk. By drinking a glass of milk or eating curd daily, your body can get sufficient amount of vitamin B12.
- Milk: One glass (250 ml) of milk contains about 1 microgram of vitamin B12.
- Curd: One bowl (150 grams) of curd contains about 0.8 microgram of vitamin B12.
- Cottage cheese: About 0.5 microgram of vitamin B12 is found in 100 grams of cottage cheese.
- Buttermilk: One glass (250 ml) of buttermilk contains about 0.4 microgram of vitamin B12.
Paneer
Cottage cheese is not only a good source of protein, but it also contains vitamin B12. By including paneer in your diet, you can fulfill the deficiency of this vitamin. About 0.5 micrograms of vitamin B12 is found in 100 grams of paneer. By including paneer in your diet, you can overcome the deficiency of vitamin B12 and keep your body healthy.
Soya milk
For those who do not drink milk, soya milk is a good option. Vitamin B12 is found in soya milk and it can also be fortified. By including it in your diet, you can overcome the deficiency of vitamin B12. About 2.4 micrograms of vitamin B12 is found in one cup (240 ml) of fortified soya milk. By including it in your diet, you can overcome the deficiency of vitamin B12 and stay healthy.
Mushrooms
Vitamin B12 is found in certain types of mushrooms, such as Shiitake mushrooms. Including them in your diet can be beneficial for you. About 1.9 micrograms of vitamin B12 is found in 100 grams of Shiitake mushroom. By including them in your diet, you can overcome the deficiency of vitamin B12 and improve your health.
Disclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.
