Top four vegetarian foods rich in Vitamin B12

Vitamin B12 is essential for everyone’s health. The lack of it can adversely affect a person’s physical as well as mental health. Vegans and vegetarians are more likely to be deficient in Vitamin B12 as its mostly found in meat, eggs and dairy products.

Your body cannot make vitamin B12 on its own, so it's important for you to get it from your diet and supplements.

Vitamin B12 protects the nervous system, helps in the formation, division of red blood cells and provides your body with energy.

The recommended daily allowance of vitamin B12 depends on the age of a person:

Toddlers between 1 and 3 years: 0.9 micrograms (mcg) per day

Children between 4 and 8 years: 1.2 mcg per day

Children between 9 and 13 years: 1.8 mcg per day

Adults and teenagers: 2.4 mcg per day

Infants need 0.5 mcg per day while babies less than 6 months only need 0.4 mcg per day.

Pregnant women need 2.6 mcg per day and the ones breastfeeding need 2.8 mcg per day.

Milk

One cup milk provides you with nearly 20 per cent of your daily recommended intake. Opt for low fat or skim milk in order to cut calories without compromising on protein. Vitamin B12 in milk is better absorbed in the body as compared to supplements.

You will be surprised to know that yoghurt has the highest absorption of Vitamin B12 – between 51 per cent to 79 per cent. So, don't forget to include a cup of your favourite yoghurt in your daily meals.

In addition to being a good source of protein for vegetarians, cheese is also a good source of vitamin B12 for. Whole milk swiss cheese is the richest in vitamin b12 with 36 per cent in every 30 grams.

Nutritional yeast has 5 mcg of Vitamin B12 per spoon, which is double than what is the recommended amount for adults. Thus, nutritional yeast makes for the best source of vitamin B12 for vegans. You can sprinkle the nutritional yeast in popcorn, put in on your eggs, mix it with your soup, sprinkle it on salads or add it to your pasta.