Vitamin B 12 (also recognized as cobalamin) is one of the rare vitamins that cannot be collected from fruits and vegetables. Since the main origins of vitamin B12 are meat and seafood, vegetarians are at a great risk of vitamin B 12 insufficiency. However, this does not imply that you cannot get enough vitamin B12 if you don’t consume meat, it just signifies that you will require catching a few steps to accommodate vegetarian origins of vitamin B12 in your food menu.
Vegetarian Sources Of Vitamin B12
Vitamin B 12 is a water-soluble vitamin that is needed for many metabolic methods and plays an essential role in the production of red blood cells as well as brain and nervous system functions. Babies and toddlers require much less vitamin B 12 rich food as contrasted to teens and adults. The daily suggested amount of vitamin B12 is 2.4 mcg, although you might need more if you are pregnant or breastfeeding. Here are the best non-meat sources of vitamin B12.
1 cup of healthy milk contains 1.1 mcg of vitamin B12 which is roughly 18 percent of the expected daily input to fight the Vitamin B12 deficiency. More than half of the Indian people are lacto-vegetarians and have lower vitamin B 12 levels as contrasted to non-vegetarians. However, a recent research confirmed that the regular consumption of milk will increase the vitamin B-12 standing of those who have this type of vitamin deficiency.
1 cup of whole yogurt contains 0.9 mcg of vitamin B12 which is roughly 15 percent of the required daily consumption for this vitamin. Start your day with a power-packed yogurt smoothie and have a large bowl of raita with your meals. These simple steps will assure that you get the vitamin B12 you need & secure you don’t touch that pesky vitamin b12 insufficiency symptoms with a ten-foot pole.
1 cup (132 g) of diced cheese contains 1.1 mcg of vitamin B12 which is roughly 18 percent of your required daily consumption. Cheese is a high-calorie meal, so it would not be desirable to have such a large amount on a daily basis; however, since it is a good high-protein vegetarian food and so you can combine small quantities of it in your normal diet plan. Typically, you would apply a 1 cubic inch piece that measures just 17 grams for a sandwich. Sadly, this would provide just 2 percent of your daily required intake for vitamin B 12; but then again, do you really need an justification to have cheese!
1 boiled egg holds 0.6 mcg of vitamin B12 which is almost 9 percent of your needed daily consumption of vitamin B12. Eggs are identified for their high protein content and a couple of boiled eggs to kickstart your healthful breakfast management can give a lift to your power levels so that they continue promoted during your day.
A Vegetarian Diet Plan For Vitamin B12 Deficiency
If you experience vitamin B12 insufficiency, you can accept the following diet plan to make sure that you take 100 percent of your vitamin B 12 demand.
2 boiled eggs with a yogurt smoothie
A brown bread and cheese sandwich with a cup of milk
A large portion of raita along with your natural lunch
A giant glass of banana milkshake
A small bowl of yogurt with your regular dinner
A cup of warm milk and honey
You cannot manage to include all vitamin B12 rich foods in your daily diet, you can have fortified foods such as fortified breakfast cereals to ensure that you get all the vitamin B 12 you require. If you are vegan, vitamin B 12 supplements may be necessary to meet your requirements but talk to your doctor before you start taking any supplements.