Vegetarians face higher risk of B12 deficiency: 5 meat-free sources to fulfil the requirement

Vitamin B12 plays an essential role in maintaining proper functioning of our body. This vitamin is crucial in the generation of red blood cells, thus helps in carrying oxygen. It is also responsible for the proper functioning of the nerves and thus directly deals with the brain. According to the dietary supplements facts sheet of US National Institutes of Health, an average adult requires 2.4 micrograms of vitamin B12 a day. But the catch is, our body cannot produce B12 and it can only be fulfilled through external diet sources.

The B12 deficiency symptoms intensify over time. While early signs can range from fatigue, mood swings to numbness in feet, late-stage diagnosis of B12 deficiency may include serious health issues related to nerves as well as blood. To prevent such complications, the best thing one can do is consume products enriched in vitamin B12.

Vitamin B12 is abundantly present in animal food products including meat, fish and poultry. A research published by the Cambridge University highlights how Indians who follow strict vegetarian diets have limited sources of B12, and thus, are more likely to suffer from this vitamin deficiency. This does not mean vegetarians can't fulfil their B12 requirement. Here are 5 vegetarian-friendly B12 rich diet sources.

Low-fat cow milk is a valuable dietary source of B12. 250ml can fulfil around 50% of daily B12 requirement. Milk is naturally produced by ruminants, which makes it a reliable source. A research published by the Oxford University describes that B12 is naturally produced by ruminal bacteria and gets transmitted to milk.

When it comes to B12, Yogurt is a valuable source. A report from Harvard highlights how 170 grams of this vegetarian-friendly source can offer up to 40 percent of the daily B12 requirement along with other benefits like calcium and probiotics.

For vegetarians, Paneer has always been considered the substitute of non-vegetarian food. As for vitamin B12, vegetarians can fulfil their daily requirement of 1 microgram by consuming roughly 250 grams of paneer. This option provides several other benefits including good taste!

Nori is a plant-based reliable source of vitamin B12, a common kitchen ingredient in East Asian homes. A study by NIH concluded that consumption of 5 grams of Nori per day for 4 weeks significantly improved the B12 in Vegetarians.

Widely known as ‘soy-bean meat’, Tempeh is an Indonesian diet that can also improve the B12 amount in the body. This traditional food material can be eaten with other vegetables as a salad or even in soups.