Top four vegetarian foods rich in Vitamin B12
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.
Daily intake for all age groups
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.
Vegetarian sources of Vitamin B12
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.
Yoghurt
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.
Cheese
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
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.