Vegetarian sources of Vitamin B12

Every vitamin and mineral plays an important role in shaping a healthy lifestyle. One of them is B12, which is responsible to regulate mood and prevent bone health complications. Consuming B12 also helps to protect the nervous system, provide energy and synthesise DNA.

If you are facing complications like sore throat, disturbed vision, poor memory, pale skin and paraesthesia then you might be suffering from a deficiency of vitamin B12. Non-vegetarian food such as chicken, fish and meat are rich in the same vitamin. Therefore vegetarians are more likely to come across the scarcity of vitamin B12. So in this article, we have compiled a list of food items vegetarians can enjoy and extract vitamin B 12 from it.

Yogurt 

Yogurt is always on the priority list when it comes to gut health because of probiotics present in it. It is also recommended to improve the presence of vitamin B12 in an individual.

Chickpea 

For vegetarians, chickpea is the best substitute. It helps to provide nutrients like iron, zinc, phosphorus and B vitamins.

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Mushroom

Mushrooms are known to provide vitamin D. However, they are also a good source of vitamin B12, especially the shitake mushroom.

Fortified cereals

Fortified cereals are something which adds vitamins and minerals to your diet. If you are a vegetarian, you must face difficulty in maintaining Vitamin B12. So, choose fortified cereals but make sure they are not high in sugar.

Milk

Dairy products like cheese, milk, and yoghurt are all good sources of vitamin B12. Milk provides 46% of the daily value of vitamin B12.

Spinach

Spinach is the other vegetarian source to add Vitamin B12 to your diet. Other than B12, it also helps an individual to extract vitamins like A, C, K, iron and potassium too.

Nutritional yeast: Fortified nutritional yeast is the best source to gain vitamin B12 for vegans. Eating fortified food including  nutritional yeast may help to alleviate B12 levels in the blood. 2 tablespoons of the same product 313% of the daily value for Vitamin b12. One can sprinkle the nutritional yeast on popcorn, salad, pasta or even creamy soups.