Vitamin B12: If you are a vegetarian, then know some food sources of Vitamin B12
Vitamin B12 is an essential vitamin for cells (nerves). It is important for keeping your nerves, blood cells, and DNA healthy. Animal products naturally contain this vitamin. Meat, dairy, and eggs are particularly good sources. Plant-based foods do not naturally contain B12. So people who follow a vegetarian diet need to make sure they get enough vitamin B12 every day to avoid deficiency.
First, know why Vitamin B12 is important for you (Why Vitamin B 12 is important)
A lack of vitamin B12 can lead to serious consequences, such as blood deficiency or the body's inability to use calcium properly. Vegetarians need to think more about where their vitamin B12 is coming from (Vegetarian food sources of Vitamin B12).
Benefits of Vitamin B12
Formation and division of red blood cells
Protecting the nervous system
Nourishing DNA
Giving energy to your body
Vitamin B12 for weight loss
Vitamin B12 is an essential vitamin for your body.
If you don't have enough vitamin B12, you may also experience the following symptoms (Signs of Vitamin B12 deficiency)
Fatigue
Tingling sensation in hands and feet
Numbness
Weakness
Blurred vision
Fever
Excessive sweating
Difficulty walking
Constipation
Blistered tongue
Here are some vegetarian sources of Vitamin B12
Vegetarians have many options for sources of B12. These include dairy products, such as milk and cheese. Vegans have a more limited list of options. Natural foods such as nutritional yeast, some mushrooms, and some algae also contain vitamin B12.
1 Milk products
Eating dairy products is one of the simplest ways to get enough vitamin B12 on a vegan diet.
1 cup of low-fat milk contains 1.2 micrograms (mcg), or 50% of your Daily Value (DV)
8 ounces of low-fat yogurt contains 1.1 mcg or 46% of your DV
1 ounce of Swiss cheese contains 0.9 mcg or 38% of your DV
Try eating yogurt with your breakfast, milk as lunch, and a few slices of cheese as a snack.
2 Fortified food items
Vegetarian food sources of Vitamin B12
Fortified cereals are a great breakfast option. They can often contain up to 25% B12. However, this can vary from brand to brand. Read the packaging to determine if your favorite breakfast cereal or pulses have added B12.
Fortified food items are usually easier for your body to digest, which means it makes it easier for the body to absorb vitamin B12.
3 Nutritional yeast
Another nutritious food that contains vitamin B12 is nutritional yeast. It is a favorite food for vegetarians. Along with its nutritional benefits, nutritional yeast provides depth of flavor to cooking. Many people use nutritional yeast to add a cheesy or nutty taste to foods. One tablespoon of fortified nutritional yeast provides 2.4 mcg of B12. Vegetarians can add nutritional yeast to sauces, chili or curries. For a healthy snack or breakfast, sprinkle nutritional yeast on popcorn.
4 Shiitake Mushrooms
Some mushrooms, such as shiitake, contain vitamin B12. However, the levels of the vitamin are relatively low. You would need to eat about 50 grams of dried shiitake mushrooms to meet your daily requirements of vitamin B12.
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