Top 9 vegetarian foods rich in Vitamin B12

Vitamin B12 also known as cobalamin, is a water-soluble vitamin involved in metabolism that has many health benefits. It helps in formation of red blood cells, smooth liver functioning, and also the synthesis of DNA. It has also been proven that vitamin B12 promotes healthy brain functioning and boosts overall metabolism.The Reference Daily Intake (RDI) of vitamin B12 for adults is about 2.4 micrograms. Vitamin B12 is absorbed in your stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule and helps your blood and cells absorb it and further help with the functioning. As per a study by Complementary Therapies in Medicine, it is said that vitamin B12 supplementation, along with folic acid, improved glycemic control and insulin resistance in patients with type 2 diabetes mellitus. Take a look at 9 foods which are the highest source of Vitamin B12 and one can add them in their regular diet.

​Paneer is also a good source of vitamin B12, with about 1.1 micrograms of B12 per 100 grams, paneer is packed with protein and calcium, which can be added to curry, salad, soup or simply grill it and enjoy with a pinch of black salt on top.

With about 0.75 micrograms of B12 per 100 grams, yoghurt not only gives you a good dose but also comes with probiotics but also helps you need vitamin B12 requirement and can be clubbed into desserts and even main course to make it a complete meal. In Indian summers, yogurt naturally cools the body and helps prevent heat-related issues like dehydration and acidity. And it is also rich in calcium and phosphorus, which strengthens bones and teeth and helps prevent deficiencies.

Plant-based milk sources like soy, almond, and rice are rich in vitamin B12 and regular consumption of these milks is considered good for the human body. Usually, a cup of fortified plant-based milk can provide around 25-50% of the daily recommended intake of B12, depending on the fortification level.

Cow milk is a good natural source of vitamin B12. 1 cup of whole or low-fat cow’s milk provides approximately 1.0 to 1.3 micrograms of B12. It is also rich in calcium, protein,and riboflavin (B2) and vitamin D.

It’s a nutrient-packed addition to your diet and a rich source of vitamin B12. It is said that hard cheeses like Swiss and cheddar provide a good 1 to 3 micrograms of B12 per 100 grams, along with protein and healthy fats. Simply add a slice to your sandwich or grate over pasta and you are done.

Cereals like bran and whole wheat oats are rich in vitamins and minerals, including vitamin B12, folate, iron, and vitamin A, and all these nutrients make them a healthy and balanced meal. The amount of B12 varies between brands, but a single serving of fortified cereal can provide anywhere from 25% to 100% of the recommended daily intake of B12.

While it is not found regularly in Indian kitchen, but once you understand its benefits, you will surely start adding it in your pantry. Fortified nutritional yeast is a vegan-friendly B12 source that adds a savoury, cheesy note to almost anything. Simply add it to your soups, salads or add in your pasta sauce – it’s one of those ingredients where you don’t taste the healthy part, which makes it perfect for picky eaters too.

It is rich in protein and vitamin B12 and is suggested to be consumed without any added sugar to gain maximum benefits. One cup of plain Greek yogurt provides about 1.0–1.4 micrograms of B12, which is around 40–60% of the recommended daily intake. Because it is strained, Greek yogurt is also thicker and more filling than regular yogurt, making it a convenient choice for breakfast or a quick snack. It pairs well with fruits, nuts or seeds, adding both flavour and nutritional balance.

​Tofu is not just a rich source of protein, it is also loaded with vitamin B12 and iron. And when it comes to cooking with it, tofu mixes well with spices and marinades and makes for a comforting meal that is loved by all. So, whether you’re grilling it, stir-frying, or tossing it into a salad, you get flavor and nutrition all in one.