It is essential for the health of your nerve cells, helps the proper functioning of the brain, and in the generation of your DNA and red blood cells. Still, it comes mostly from animal products, so it is hard to consume enough if you are a vegetarian. Following are six essential sources of Vitamin B12 that a vegetarian can consume, particularly as a part of Indian cuisine:
1. Fortified Cereals
Most breakfast cereals have Vitamin B12 and so are a good breakfast option. Kellogg’s and other brands have readily available fortified versions in Indian markets.
How to include: Take one serving of fortified cereal with milk or yogurt. Add some fruits like bananas or berries to increase the nutritional value and flavour.
2. Dairy Products
Milk, cheese, and yogurt are good sources of Vitamin B12. Paneer is Indian cottage cheese, which is immensely popular in Indian cuisine.
How to include: Drink one glass of milk per day, including in your meals, or add paneer to dishes like palak paneer, paneer tikka, or paneer bhurji.
3. Fortified Plant-Based Milk
Anyone avoiding milk, this would be fortified plant-based milk like soy milk, almond milk, and oat milk
How to include: Add it to a smoothie, in tea, coffee, or cereal
4. Fortified Nutritional Yeast
Nutritional yeast is an inactive yeast that can be used to replicate the flavor of cheese because it tastes nutty with a cheesy flavor. It’s often fortified with Vitamin B12.
How to include: Nutritional yeast can be sprinkled over popcorn, pasta, and salads or added to soups and sauces for extra nutrition.
5. Fortified Soy Products
Soy products, such as tofu, tempeh, and soy milk, are often fortified with Vitamin B12 and hence are suitable for a vegetarian lifestyle.
How to include: Add tofu in stir-fries, curries, and salads. Tempeh can be marinated and cooked in various Indian spices.
6. Eggs
Eggs are another good source of Vitamin B12 and can be made in many ways that easily can fit most Indian meals.
How to source: includes : Enjoy eggs in items like egg curry, egg bhurji, which is just like scrambled eggs but Indian-spiced, or simply boiled or poached.
Although the requirement for vegetarians may be a little more challenging to get enough Vitamin B12, including these fortified and natural sources in your diet can help ensure adequate levels. Just remember to check the labels for fortification, and always consult with a healthcare professional for more personalized advice when there’s even a hint of deficiency. By incorporating these foods into your meal menu, you can indulge in rich Indian cuisine while keeping your friend nutrition healthy .
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Source: Live mint
