The most serious one is the danger of nutritional deficiencies such as Vitamin B12. Vitamin B12 is an essential vitamin that can only be found in animal diets.

Vegetarianism is a way of life in which some or all animal-based goods are avoided. While it has been linked to a number of health benefits such as reduced cholesterol, good blood sugar control, low weight and BMI, and general good health, it also has certain drawbacks. The most serious one is the danger of dietary deficits such as Vitamin B12.

Vitamin B12 is an essential vitamin found solely in animal diets. Its lack can result in a dangerous illness known as Megaloblastic Anemia. Most vegetarians can be deficient in this vitamin if they do not supplement it adequately in their meals.

Dietitian suggests some Vitamin B12-rich foods to add in your diet to avoid deficiency.

 Here are the top Vitamin B12 Foods for Vegetarians as follows:

Yoghurt

Yogurt is a vegetarian’s dream because it contains high levels of vitamin B12. A cup of plain yoghurt contains about 28% of the daily value for vitamin B12. Vitamin B12 in yoghurt is simpler to absorb than vitamin B12 in chicken, according to the study. Plain yoghurt works well for many people in reducing the symptoms of vitamin insufficiency.

Milk

One cup of milk contains around 20% of the daily calcium requirement. Choose low fat or skim milk to minimise calories without compromising protein. In comparison with supplements, milk is more effective at absorbing vitamin B12.

 

Fortified Cereals

Breakfast cereals fortified with vitamin B12- A bowl of fortified cereal for breakfast can be an effective approach to increase your vitamin B12 intake. This is a great vegetarian source of vitamin B12. Similar products include oat bran flakes, cornflakes, and other cereals.

Nutritional Yeast

Nutritional yeast provides 5 mcg of Vitamin B12 every spoon, which is more than double what adults require.
Consequently, nutritional yeast is the best vegan source of vitamin B12.  Nutritional yeast can be sprinkled on popcorn, scrambled eggs, soup, salads, or blended into pasta.

Tofu

Have you ever tried tofu? Yes! Tofu is precisely how it sounds. Vitamin B12 is abundant in this vegan food, also known as Bean curd. It’s delicious with chapattis or rice. Alternatively, sauté it in oil and serve it with salad. So, incorporate all of these things in your diet and have your Vitamin B12 levels evaluated on a regular basis.