Vitamin B12 or cobalamin is an essential vitamin as it helps in various body functions. It keeps blood cells, nerves and, DNA healthy. It is a water-soluble vitamin and is mainly absorbed in the stomach. The liver stores the extra vitamin B12 and can be used whenever the body needs it. Animal driven foods mainly contain Vitamin B12 because animals internally produce B12 due to intestinal bacteria. But there are other options available for vegetarians too. You can consume selective fruits and vegetables for B12 to meet your daily intake.
There should be a required amount of Vitamin B12 in everybody’s food, otherwise it can lead to other health consequences. The daily requirement of Vitamin B12 ranges from 0.4 to 2.8μg per day. It differs between pregnant women to children. Here are foods with Vitamin B12 for vegetarians that would help them meet their daily requirement.
Foods With Vitamin B12 For Vegetarians
1. Milk
We all know that milk is a very nutritious drink. It contains Vitamin B12. So, taking a glass of milk daily can be a source of vitamin B12 for vegetarians.
2. Yoghurt
A cup of yoghurt in a day provides near to 28% of vitamin B12. It is one of the best foods with Vitamin b12 for vegetarians. Yoghurt is also rich in other essential components for the body, so you can have it without giving it a second thought.
3. Vegetables for Vitamin B12
Many vegetables are rich in Vitamin B12. You can have following vegetables for Vitamin B12: Spinach, Beetroot, Alfalfa, Potatoes, Mushrooms and others.
4. Fortified Cereals
Other than vegetables for Vitamin B12, you can have Fortified cereals like oat bran flakes, and cornflakes, aswell. They are very rich in Vitamin B12. You can include these cereals in your breakfast.
5. Cheese
Cheese is liked by most Indians. It contains high quantities of essential vitamins including B12. You can have it by including it in various food throughout the day.
6. Tofu
Tofu is a vegan food also known as Soya Paneer or Bean Curd. You can have it with your salad, chapattis or rice. This food contains a high amount of Vitamin B12.
7. Fruits
Fruits contain a very small amount of Vitamin B12 but are rich in other nutrients. So adding them to your diet is the beneficiary. Banana, apples, and berries contain Vitamin B12.
8. Yeast
Nutritional yeast is a phenomenal choice for vegans. You can have it with salad, popcorn, or nachos. It is rich in Vitamin B12 and other nutrients.
9. Whey Powder
You can consume it by combining whey powder with other food like milk or yoghurt. 8 percent of the daily recommended intake of vitamin B12 can be fulfilled by 32 grams (1/4 cup) of whey powder.
Vitamin B12 deficiency symptoms
If your diet doesn’t contain the required amount of Vitamin B12 then you may see some effects caused by vitamin B12 deficiency. Some of the common signs and symptoms are:
● Lethargy and weakness
● Low level of concentration
● Loss of appetite
● Insomnia
● Dull and pale skin
● Difficulty in walking
● Depression
● Nerve damage
● Digestive problems
● Vision Deficiency
● Sweating
● Mouth Ulcers
● Uneasy breaths
● Feeling dizzy
● numbness
● tingling in the hands and feet
● mood swings
● a decline in memory, judgment, and understanding
If you are feeling these symptoms, please visit your doctor. They will suggest a treatment and may add supplements for Vitamin B12.
Benefits of Vitamin B12
1. Benefits hair, skin and nails
Vitamin B12 is an important component for healthy skin, hair and nails. It prevents skin pigmentation and nail discolouration. This vitamin also improves the quality of hair. It also helps in getting rid of dark circles.
2. Boosts energy
One of the symptoms of Vitamin B12 deficiency is fatigue. It boosts the energy level. In fact, all the B vitamins play an important role in energy production.
3. Improves mental health
If consumed in the right quantity, Vitamin B12 increases serotonin production, a chemical responsible for regulating mood. So, it helps in dealing with mood swings.
4. Improves heart health
It reduces the risk of heart-related diseases as it decreases homocysteine levels.
5. Increases Red Blood Cell formation
Vitamin B12 increases the production of red blood cells. It prevents anaemia, which is dangerous for the human body.
6. Improves bone health and Osteoporosis
Vitamin B12 improves bone health and lowers Osteoporosis, especially in women. The deficiency of Vitamin B12 may lead to weak bones.
7. Prevents birth defects
B12 is required for the full development of the fetus’s brain and nervous system. If not taken in a sufficient amount, it may contribute to premature birth or miscarriage.
Side Effects of Vitamin B12
If consumed in excess amount, Vitamin B12 may show some side effects. So, it is better to get only the required or steady dose. Vegetarian food already contains a high amount of Vitamin B12, so take it as a supplement only when advised by the doctor. The common side effects may be shown as Diarrhea, Headache, Vomiting, Nausea, and Tingling sensation in the hands and feet.
