Vegetarianism is a lifestyle that limits some or all of animal-based products. It is associated with many health benefits such as low cholesterol levels, good glycemic control, underweight and BMI, and overall health, but it also has some drawbacks. The main ones are at risk of undernourishment, such as vitamin B12. Vitamin B12 is an essential vitamin found only in animal foods. Its deficiency can lead to a serious condition called megaloblastic anemia, a type of anemia. Most vegetarians may be deficient in this vitamin if proper care is not taken to supplement it in the diet.
Here are some vitamin B12-rich foods that you can include in your diet to avoid the deficiencies suggested by nutritionist Galima Goyal.
1. Yogurt
Yogurt is a vegetarian dream because it is one of the top sources of vitamin B12. A cup of plain yogurt contains about 28% of the recommended daily amount of vitamin B12. Studies have shown that vitamin B12 in yogurt is more easily absorbed than vitamin B12 in chicken and pork. For many, plain yogurt is most effective in relieving the symptoms of vitamin deficiency.
2. Nutritional East
Nutritional yeast contains 5 mcg of vitamin B12 per spoon. This is more than twice the amount needed for an adult. As a result, nutritional yeast is the best source of vitamin B12 for vegans. Nutritional yeast can be mixed with popcorn, scrambled eggs, soups, sprinkled on salads, or mixed with pasta.
3. Dairy products
A glass of milk contains about 20% of the amount of calcium you need each day. To save calories without sacrificing protein, choose low-fat or skim milk. Compared to supplements, vitamin B12 in milk is more absorbed by the body.
4. Enhanced cereal
Breakfast Cereals with Vitamin B12 Added-Preparing a glass of fortified cereals for breakfast is a smart way to get more vitamin B12 into your diet. It is one of the best sources of vegetarianism for vitamin B12. Oat bran flakes, corn flakes, and other cereals are similar examples.
5. Soybean Paneer
Have you heard about tofu? Yes! Tofu sounds just like that. This vegan snack, also known as tofu, is rich in vitamin B12. It goes well with chapati and rice. Alternatively, you can fry it in oil and combine it with a salad.
Therefore, include all these foods in your diet and check your vitamin B12 levels regularly.
Also read: Vegetarian Protein Sources: Five Healthy, Meatless Foods Rich in This Nutrient
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