SIX ESSENTIAL VITAMIN B12 FOODS FOR VEGETARIANS IN INDIAN CUISINE
Published By Moushumi Mahanta | 25 Jul, 2024
Vitamin B12, naturally red in colour, is primarily found in animal-based foods such as meat and seafood.
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Finding Vitamin B12 foods for vegetarians can be challenging, but fortified foods offer excellent natural substitutes.
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Here are some vegetarian sources of vitamin B12:
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Paneer
Paneer is a top Vitamin B12 food for vegetarians in an Indian diet, providing at least 20% of the daily recommended intake.
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Milk and Cheese
Milk and Swiss cheese are nutritious and delicious sources of Vitamin B12 for vegetarians in India, providing substantial amounts of the daily requirement.
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Yoghurt
If milk is hard for you to absorb and retain, yoghurt is an excellent alternative source of Vitamin B12 for vegetarians.
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Fortified Foods
For vegans, fortified foods are the best source of Vitamin B12. Fortified cereals, such as bran and whole wheat oats, are rich in Vitamin B12, Vitamin A, and folate.
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Whey Protein Powder
Whey protein powder not only meets protein needs but also provides small amounts of Vitamin B12, making it a suitable option for vegetarians.
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Shiitake Mushrooms
Shiitake mushrooms are a good source of Vitamin B12 but should be combined with other B12-rich foods like cottage cheese for better daily intake.