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Vitamin B12 Food sources for Vegetarians

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Vitamin B12 and its Importance for our body

Vitamin B12 is exceedingly essential for one’s body and lack of B12 can adversely affect one’s physical and mental health. A deficiency in vitamin B12 can lead to weight loss, constipation, and anemia. Numbness of hands and feet may also occur in addition to depression, dementia, and memory loss. It is also known as cobalamin and is essential for the normal functioning of the brain and nervous system. It is equally essential for a child’s growth and physical development. A child obtains his/her share of Vitamin B12 from mother’s milk.

Vitamin B12 helps in –

  • Formation of Red Blood Cells
  • Synthesizing a person’s DNA
  • Nerve structure and function
  • The maintenance of normal blood homocysteine levels, together with folate and vitamin B6

Vitamin B12 foods for a Vegetarian

It is recommended that an adult consume about 2.4 mcg of Vitamin B12 everyday. Whereas a child (upto 12 months of age) requires about 0.5 mcg of Vitamin B12 daily. Dairy products are a rich source of Vitamin B12.

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Milk

Low fat Milk is a great source of Vitamin B12. 1 cup (244 grams)  of low fat milk (1% fat) contains about 1.1 mcg of Vitamin B12

vegetarian vitamin b12 foods

Yogurt

Another great source Vitamin B12 is Yogurt. 8 ounces of Yogurt contains about 1.1 mcg of vitamin B12

vegetarian vitamin b12 foods

Cheese

1 ounce of swiss cheese contains about 0.95 mcg of vitamin B12

vegetarian sources of vitamin b12

Whey Powder

1 cup (246 grams) fo whey powder contains about 0.7 mcg of Vitamin B12

Fortified Cereals and Nutritional Yeast

Fortified Cereals are a great source of Vitamin B12 as the body does not need to break them down to consume them. 100 Grams of Corn Flakes contain about 5.4 mcg of Vitamin B12.

Nutritional yeast on the other hand are a great addition to dishes. They not only add a rich cheesy flavor but also are a great source of Vitamin B12.

vegetarian sources of vitamin b12

 

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