Vitamin B12 is essential for nerve function, red blood cell formation, and DNA synthesis.
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In diets, especially vegetarian ones, obtaining sufficient B12 can be challenging since it's predominantly found in animal products. However, several Indian foods can help meet your B12 requirements:
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Cow's milk is a readily available source of B12. A 250 ml serving provides nearly half of the daily recommended intake. Dairy products like cheese and yogurt also contribute to B12 intake.
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A staple in Indian cuisine, paneer offers a good amount of B12. Consuming 100 grams of paneer can provide about one-third of an adult's daily B12 requirement.
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Eggs are a convenient and affordable way to boost your B12 intake. The vitamin is primarily found in the yolk, so consuming whole eggs ensures you're getting a good dose of B12. A large egg contains about 0.6 mcg of B12, which is 25% of the daily requirement.
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For those following a vegan diet, fortified foods are beneficial. Fortified cereals, such as bran and whole wheat oats, are rich in B12, Vitamin A, and folate.
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Low-fat plain yogurt is a good source of B12. A 170-gram serving provides about 16% of the daily B12 requirement.
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Certain varieties, like shiitake mushrooms, contain small amounts of B12. While not sufficient alone, they can complement other B12 sources in your diet.
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Incorporating these foods into your daily meals can help maintain adequate Vitamin B12 levels.
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