Vitamin B12 is an important vitamin needed for the proper development and functioning of the nervous system. A deficiency of Vitamin B12 can cause weight loss, constipation and anaemia. Also, It can cause tingling in the hands and feet. In addition to this, depression, dermatitis, and memory loss can occur.
Mainly Vitamin B12 is found in animal products, vegetarians are at high risk of Vitamin B12 deficiency. Fortunately, there is a wide variety of plant food that is enriched with Vitamin B12. Vitamin B12 injection London is used to treating a deficiency of Vitamin B12 in the body.
Why You Need Vitamin B12
Vitamin B12 is a water-soluble that helps in many essential bodily functions. It is absorbed by the stomach and then makes its way to your blood and cells.
Vitamin B12 is essential for
- Formation of healthy red blood cells.
- Functioning of the nervous system.
- Brain function.
- Produce DNA.
Symptoms Of Vitamin B12 Deficiency
If your body doesn’t produce enough protein called intrinsic factor that helps your body to absorb Vitamin B12, you may develop a deficiency.
If you may have experienced any of these symptoms, then you may have a deficiency of Vitamin B12. Consult with your healthcare professional if you experience any of these symptoms:
- Your skin becomes pale.
- You feel weak/fatigued.
- You feel pins and needles sensation in your hand and skin.
- You feel out of breathing.
- Your vision becomes blurry.
- Experienced mood swings and personality changes.
Now, let’s dive into the top 10 Vitamin B12 food sources for vegetarians.
List Of 11 Vitamin B12 Food Source For Vegetarian
Did you know that Vitamin B12 can be found in your favourite food? Yes, you heard right. This Vitamin can be found in plant products.
Below, we’ve mentioned 10 Vitamin B12 foods for vegetarians that prevent deficiency of Vitamin B12.
Spinach is known to be a superfood. It is a storehouse of nutrition that helps in the growth of your body. The best part is that you can use it for a variety of recipes from smoothies to soup, which you can enjoy throughout the day.
Beetroot is enriched with iron. It is also known to be the storehouse of Vitamin B12. That’s why health professionals recommended adding beetroot in your diet for a healthy and wholesome diet.
For those who don’t eat chicken, chickpeas are the best food enriched with Vitamin B12. It is loaded with fibre, protein and several other important nutrients that make chickpeas the best option to add to your diet.
Yogurt is also known to be amazing for gut health. Did you know low-fat yoghurt is loaded with Vitamin B12? That’s not all. You find Vitamin B12 low-fat milk and paneer. For the vegans, you can replace paneer with tofu and milk with soy milk.
After curdling milk, do you throw away the whey water? If yes, then you should think about it as this water is enriched with protein, vitamins and minerals. You can use this water to cook dal and knead atta dough.
6- Milk Or Dairy Products
Ilk is enriched with Vitamin B12 as well as protein, calcium and minerals. Milk products, including cheese and paneer, are also a great source of Vitamin B12. It can absorb fast and easily in the stomach rather than other products.
Fortified cereals are the best option for vegan people. It includes the bran and whole wheat oats that are high in Vitamin B12 as well as enriched with iron and Vitamin A. Regular intake of fortified cereals in diet can help to increase the Vitamin B12 level in the body.
8- Non-Dairy Products
Soy and almond milk are great sources of VItamin B12. Daily intake of one cup of soy milk or almond milk contains 2.1 mcg of vitamin B12.
9- Nutritional Yeast
Nutritional yeast contains a loss of Vitamin B12. A small amount of this yeast can give a nutty flavour to your food. One tablespoon of yeast contains 2.4 mcg of vitamin B12. You can add this nutritional yeast to the sauce and curries for better results.
It is the best option if you’re a vegetarian. It is high in Vitamin B12, proteins and calcium. Healthcare professionals suggested that egg yolks have a higher level of Vitamin B12 than egg whites. Therefore, healthcare professionals recommended eating whole eggs. You can boil eggs for your breakfast and add them to the soup.
There are limited food items that are enriched with Vitamin B12 for vegetarians. You have to add an egg to your diet daily to avoid the deficiency of Vitamin B12.
Tempeh is a soybean cake that is a traditional dish of Japanese cuisine. It is similar to Tofu and enriched with Vitamin B12. You can consume tempeh as a part of curries or soups.