5 Foods Rich In Vitamin B12 For Vegetarians – The body requires a variety of nutrients to keep it healthy and vitamin B12 is also considered a major nutrient in this. Because if your body lacks it, then it starts the risk of anemia, memory loss, depression, fatigue and heart-related diseases. That is why it is very important for you to consume those foods in which the proper amount of vitamin B12 is found. That is why in this article we are going to tell 5 foods rich in Vitamin B12 for vegetarians.
Often there is a deficiency of some nutrient in our body, about which we are not even aware. But some special symptoms can be found out which nutrient is lacking in our body. However, to overcome this deficiency, it is necessary to include those foods in our diet in which all kinds of nutrients can be found. That is why it is necessary to consume different types of foods from time to time so that all types of nutrients can be found in the body.
Why Is Vitamin B12 Important?
Let us tell you that vitamin B12 is an essential nutrient for the formation of DNA and red blood cells to keep the nerves healthy. Vitamin B12 cannot be manufactured by your body on its own. Not only this, your body is also unable to store vitamin B12 for a very long time. In such a situation, it is necessary to consume those foods daily in which the amount of vitamin B12 is found in abundance.
As we told you above that due to deficiency of vitamin B12, anemia, memory loss, depression, fatigue and heart related diseases remain at risk. That is why it is necessary to consume meat, dairy products and eggs to overcome the deficiency of vitamin B12. Apart from this, there are many such plant-based foods in which vitamin B12 is found. However, vitamin B12 deficiency is found more in people taking vegetarian and vegan diets.
How Much Vitamin B12 Intake Is Necessary Per Day?
According to health experts, 1.2mcg for children 4 to 8 years of age, 1.8mcg for children 9 to 13 years, 2.4mcg for youth and adults between 14 and 18 years, 2.6mcg for pregnant women and lactating It is necessary for women to have regular intake of 2.8mcg vitamin B12. Let us tell you that vegetarian people are more prone to vitamin B12 deficiency. But there are some foods through which this deficiency can be overcome. We are going to tell you about this below.
1. Fortified Foods
Fortified foods are a good source of vitamin B12. It is considered very important for vegetarians. The most important thing about these foods is that it is very easy for the body to save them. If you consume these foods in breakfast every day, then it fulfills the deficiency of vitamin B12 in your body and helps in maintaining your health better. Vitamin B12 prevents many types of serious diseases from occurring in our body.
2. Nutritional Yeast
Many health experts agree that a teaspoon of nutritional yeast contains about 2.4 mcg of vitamin B12. Let us tell you that nutritional yeast works to add a cheese-like flavor to your food and at the same time you are also used in many different types of leisure. It has been found in many researches that if you keep nutritional yeast in a dark glass container and use it later, then it is more beneficial.
3. Dairy Products
If you have a deficiency of vitamin B12 in your body and you want to make up for this deficiency, then you should use dairy products. Using milk in dairy products can be the best option for you.
If you consume 50 grams of mushroom per day, then it fulfills the deficiency of vitamin B12 in your body. You will get mushrooms very easily in the market. Apart from this, you can also eat mushroom vegetable once a week and fulfill the deficiency of vitamin B12.
As we told you above that dairy products can be consumed to meet the deficiency of vitamin B12. In this you can consume cow and buffalo milk. But let us tell you that the deficiency of vitamin B12 can be fulfilled by consuming almond milk, soy and camel milk as well.