11 Best Vitamin B12 Foods Vegetarian Indian: To Boost Health

Introduction

This article provides comprehensive information on the best sources of Vitamin B12 foods vegetarian Indian. It incorporates natural sources, fermented food, and fortified foods to help vegetarians achieve their Vitamin B12 needs.

Vitamin B12 (cobalamin) is an important water-soluble vitamin crucial in various physiological processes in the human body especially blood cell production and neurological functions.

Adequate Vitamin B12 levels lower the risk of heart disease, improve bone health, prevent anemia, and ensure optimal cognitive function. Reduced consumption of Vitamin B12 from food or impaired intestinal absorption leads to vitamin B12 deficiency.

Vitamin B12 deficiency can lead to major health problems including megaloblastic anemia, and risk for cardiovascular diseases, neurological abnormalities, and irreparable nerve damage. Thus, everyone should maintain an adequate intake of vitamin B12 to optimize their overall health and well-being.

Let’s explore the best sources of vitamin B12 foods vegetarian Indian that you can easily add to your diet.

Importance of Vitamin B12

Vitamin B12 or cobalamin is an essential nutrient that contains cobalt in the core of its molecular structure. Vitamin B12 plays a crucial role in several bodily functions.

Important Functions of Vitamin B12

1. Vitamin B12 (cobalamin) is essential for DNA synthesis, growth, and overall cellular development and functions.

2. Cobalamin is important for producing red blood cells. Deficiency of B12 can lead to megaloblastic anemia (characterized by large, abnormally nucleated cells) showing symptoms like fatigue, pale skin, and palpitation.

3. Vitamin B12 is crucial for nerve health as it forms a protective sheath around the nerve fibers called myelin. It also plays a key role in transmitting nerve impulses, regenerating nerve fibers, and repairing nerve damage. Deficiency may lead to numbness and tingling sensation in the hand and feet.

4. Cobalamin improves cognitive functions (ability to think) and supports normal functioning of the brain. Studies suggest lower levels of B12 may increase the risk of developing depression or may lead to poor memory performance.

5. Vitamin B12 helps in metabolism and improves energy levels. Deficiency of vitamin B12 may result in fatigue or lack of energy.

6. Studies suggest that adequate levels of B12 are essential for a healthy pregnancy. The deficiency of vitamin B12 may contribute to the premature birth of a baby, or give rise to birth defects in the child.

Symptoms of Deficiency of Vitamin B12

The clinical symptoms of vitamin B12 deficiency are

Weakness
Gait abnormality
Tingling of hands and feet
Anemia
Fatigue
Shortness of breath
Heart Palpitation
Pale skin
Depression, Confusion, Memory loss
Loss of appetite
Soreness of the mouth or tongue

Recommended Daily Intake of Vitamin B12

The recommended dietary allowance for vitamin B12 is as follows…

Adults – 2.4 micrograms
Teens – 2.4 micrograms
Breastfeeding women – 2.8 micrograms
Pregnant women – 2.6 micrograms
Children 9-13 years – 1.8 micrograms
Children 4-8 years – 1.2 micrograms

11 Best Vitamin B12 Foods Vegetarian Indian

It is believed that the usual dietary sources of vitamin B12 are animals. However, several studies have demonstrated and come forward with many vegetarian options containing B12 to prevent deficiency and optimize overall health.

If you are adopting a vegetarian diet, there are numerous plant-based sources, fortified foods, and dairy products which include vitamin B12, available to meet your requirements. Here are some of the options…

1. Milk: Milk is a natural source of vitamin B12. Studies suggest, that one cup of milk contains 1.3 micrograms of vitamin B12. Milk is a daily part of our diet that can help to enhance your B12 levels.

2. Yogurt and Curd: As per studies, plain fat-free Yogurt and curd both contain a good amount of vitamin B12.

3. Cheese:1.5 ounces (42.5 grams) of Cheddar cheese contains about o.5 micrograms of vitamin B12. You can add Cheddar Cheese to several Indian dishes such as Cheddar cheese Dosa, cheese omelet, cheddar cheese and paneer stuffed paratha.

4. Homemade paneer (Cottage Cheese) contains a substantial amount of vitamin B12. Homemade paneer can be used in several dishes such as paneer bhurji, paneer tikka, paneer paratha, palak paneer and more.

5. Eggs: One whole cooked large egg contains 0.5 micrograms of B12. Those who like eggs can include several recipes for them daily in their diet plan.

6. Fermented Grains: Indian researchers have suggested that fermented grains, millets, and pulses can supply you with vitamin B12. Studies have proved that fermented foods are the source of B12.

7. Fruits and Vegetables: Studies suggest fermented vegetables and fruits are rich sources of vitamin B12 such as soybeans, guava, cashew, wheat, and amaranth.

8. Fortified Fruit Juices: Nowadays, many fruit juices and coconut water are fortified with vitamin B12. You can add these drinks to your diet.

9. Fortified Cereals: Some breakfast cereals are fortified with Vitamin B12. You can consume these fortified cereals with milk to boost your B12 intake.

10. Fortified Tofu: Tofu is a plant-based protein made from soybeans that can be fortified with vitamin B12. It is a great versatile option for vegetarians and vegans.

11. Fortified Plant-based milk: Plant-based milk such as soy milk and almond milk is usually fortified with vitamin B12 which can be used for making smoothies or can become a substitute for milk in several dishes.

Other Vegetarian Option

A survey of vitamin B12-containing plants showed that edible algae, nori is an excellent source of vitamin B12 for vegetarians.

Nori: A dried seaweed is the most widely used algae. Nori is formed into sheets and dried. Nori can be consumed as a certain form of sushi (vinegared rice rolled in nori).

Spirulina and chlorella seaweed are also great sources of vitamin B12.

Tempeh: Tempeh is a fermented soybean-based food that contains vitamin B12 in considerable amounts.

Kimchi: This dish is prepared from fermented vegetables mostly cabbage and radish. Kimchi contains vitamin B12 due to the fermentation process involved.

Mushrooms: Available edible dry Mushrooms like shiitake, black trumpet, and golden chanterelle contain vitamin B12. You can include these mushrooms in your diet.

Vitamin B12 in Vegetables

Researchers suggest adding organic fertilizers such as cow manure to the soil, significantly increases the vitamin B12 content of vegetables. For example -spinach, broccoli, asparagus, beans, and other vegetables.

Several studies show that fermented vegetables and fruits are rich sources of vitamin B12. The fermentation process involves the action of specific bacteria on the vegetables or fruits to produce vitamin B12.

Thus, to enhance your B12 levels, you can incorporate organically grown vegetables, fermented vegetables and fruits into your diet.

Recipes and Meal Ideas of Vitamin B12 Foods Vegetarian Indian

All the food items listed here are enriched with vitamin B12 and are great options for vegetarians. These foods are easy to prepare and can be included in their routine diet.

Idli Dosa
Dhokla made from fermented chickpea batter
Paneer cuisines like paneer paratha, palak paneer, paneer tikka and many more
Buttermilk
Fortified breakfast cereals with milk
Oats with curd or yogurt
Oats with soy milk or almond milk

Conclusion

Dairy products and fermented vegetables and fruits are the best alternative sources of Vitamin B12 foods vegetarian Indian diet. The fermentation process yields significant amounts of vitamin B12, making these plant-based sources an effective means that improve the levels of vitamin B12. Thus, these plant-based food sources can significantly improve the nutrient imbalance in vegetarian diets to lower the incidence of vitamin b12 deficiency in vegetarians. Individuals suffering from a deficiency of vitamin B12 can consult their health expert and add B12 supplements to their diet.

FAQ’S

Q1. Vegetarian foods rich in Vitamin B12

Ans: Vitamin B12-rich food items are listed below…

Curd
Greek yogurt
Buttermilk
Cheddar Cheese
Paneer
Milk
Eggs
Fermented vegetables and fruits
Fermented Grains
Shiitake mushrooms
Nori, seaweed

Q2. What is the fastest way to recover from B12 deficiency?

Ans. Add vitamin B12-rich food to your diet to enhance B12 levels. But, if you have a severe deficiency you can consult your health care specialist who can advise you for vitamin B12 supplements or if necessary injectibles can be given.