If you are a vegan or are planning to practice vegetarianism, then increasing the regular intake of Vitamin B12 is a must for you. A little deficiency of Vitamin B12 could lead to several side effects such as fatigue, stress, depression, anemia etc. Some of them can permanently damage your nervous system. Since you are not consuming meat or seafood, you can still maintain a healthy diet by trying some of the vegetarian sources of Vitamin B12.
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Sources Of Vitamin B12 In Vegan Diet
Cheese is a nutritious and healthy dish that is quite versatile in nature. It is produced all over the world. The variety goes up to 300 so far. They come in different tastes, forms, and colors.
Eating enough cheese can help you get enough Vitamin B12. However, the amount of Vitamin B12 present in cheese is dependent on its variety. According to our research, Swiss cheese can help you maximize your intake of Vitamin B12. The good thing about eating cheese is that it comes with many health benefits. It contains calcium, phosphorus, zinc, vitamin A, and protein.
Zinc found in cheese can help you prevent acne, breakouts, and pimples. It helps in regulating the production of sebum (1).
Eggs are a common food source all over the world today. They are produced by female animals belonging to different species and are a popular choice of consumption.
While eating eggs, the best way to maximize your intake is by eating the egg yolk. Some experts say it is better to eat it raw. But if that isn’t possible for you, try boiling or poaching them. The bottom line is to consume at least one egg per day in order to make the most of it.
Consuming eggs on a regular basis is quite good for the heart. It contains less saturated fats and boosts your intake of omega 3 fats (2).
Milk is an important part of our diet. It is necessary for a healthy lifestyle and contains almost 30 grams of protein. Milk is a blessing to the culinary world and is often used while preparing desserts, cakes, and other Indian sweets.
Drinking milk should help you get enough Vitamin B 12 on a regular basis. 100 grams of reduced fat milk provides around 19% DV (daily value) in every cup.
Milk makes your skin glow. It contains plenty of nutrients that make your skin shine and stay radiant (3).
Yogurt is a healthy dairy product that is made out of fermented milk. It has a sour taste and can often be seen sold in a sweetened form in the United States. It comes from a Turkish word yourt and is quite simple to prepare.
Eating 8 ounces of low-fat yogurt every day will give you about 1.3 grams of Vitamin B12. This is about 53% of your total intake. No wonder yogurt is one of the best and reliable sources of yogurt.
Yogurt is made of sterilized milk that contains bacteria. This helps in the reduction of harmful bacteria and yeast in the gut (4).
Other vegan sources of Vitamin B12 are vegan mayonnaise, tempeh, coconut milk, soy milk, nutritional yeast, almond milk, vanilla ice cream, etc.
Are you a vegan? Have you tried any of these sources of vitamin b12 in vegan diet? Let us know by sharing your experiences in the comment box below. We would love to hear from you!