If you feel fatigued, depressed and irritated all the time, if you hear ringing sound in 1 or both ears or experiencing memory trouble and poor balance then you may have Vitamin B12 Deficiency also known as Cobalamin Deficiency. Protein foods are the primary sources of vitamin B12, which include animal meats and fish this is why vegetarians often have a vitamin B12 deficiency.
What is Vitamin B12 and why it is important?
Vitamin B12, also known as cobalamin, is a water-soluble vitamin. It is an essential nutrient important in the normal functioning of the nervous system and keeps blood cells healthy and helps make DNA, the genetic material in human cells. Vitamin B12 deficiency may lead to a reduction in healthy red blood cells which may result in anemia. The Dietary Reference Intake (DRI), for adult men and women, is 2.4 micrograms of vitamin B12 in a day. Like other essential nutrients, Vitamin B12 can’t be made by the body. Instead, it must be gotten from food.
If your vitamin B12 level is quite low then you have to take supplements or Vitamin B12 injections whichever is advised by your physician. But if you have borderline vitamin B12 deficiency or you want to prevent it in future then you must start eating Vitamin B12 rich food. Though Vitamin B12 is mainly found in animal sources, there are some vegetarian options to prevent its deficiency.
I am listing below the Top 10 Vitamin B12 Rich Foods For Vegetarians.
Eating yogurt regularly is an excellent way to get more vitamin B12 into your diet. Yogurt, have the highest absorption of vitamin B12, between 50% and 75%. Yogurt is also a good source of folate and vitamin B6. Go for low fat, unsweetened plain yogurt to avoid weight gain.
Milk is another great food source of vitamin B12, and adequate consumption may aid in the prevention of vitamin B12 deficiency. About 2 cups of 250 ml of milk per day can get you the recommended daily intake of vitamin B12. It is loaded with other nutrients such as calcium, protein, potassium, and, phosphorus. Have it with breakfast cereal and you will get more Vitamin B12.
Cheese is an excellent source of vitamin B12. Some types of cheese such as Swiss Cheese, Mozzarella cheese, and Cottage Cheese are high in vitamin B12, avoid processed cheese as the amount of vitamin B12 is very low in it. 1 slice of cheese is enough to provide you 22% to 36% of the recommended daily intake of vitamin B12 but don’t solely depend upon cheese to fulfill your daily vitamin B12 requirement as large consumption of cheese may make you fat.
As such soy milk doesn’t naturally contain Vitamin B12, but it can be fortified with it. Fortified food means that has nutrients added to it that don’t naturally occur in the food. In the case of soy milk, it is often fortified with Vitamin B12 – be sure to check the label. Avoid flavored ones and choose unsweetened varieties as they are more natural and free of void calories that is sugar. With just one cup of fortified soy milk, you can get a day’s worth of vitamin B12 (2.4 micrograms).
Tempeh is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form. Bacterial contamination during tempeh production may contribute to the increased Vitamin B12 content of tempeh. Amount of vitamin B12 present in tempeh is quite low in comparison to milk products, therefore you shouldn’t solely rely on it to meet your daily recommended vitamin B12 requirement, but it can boost plant-based protein intake that gives you plenty of fiber with no cholesterol or saturated fat.
Remaining 5 Foods for Vegetarians to Prevent Vitamin B12 Deficiency explained in the New Ebook.
Read Full Chapter in Eat So What! The Power of Vegetarianism
|EAT SO WHAT! THE POWER OF VEGETARIANISM: Nutrition Guide For Weight Loss, Disease Free, Drug-Free, Healthy Long Life (Full Version)|
Also read: Top 10 Health Benefits Of Being Vegetarian