Introduction
It’s a myth that one can get vitamin B12 only from a non-vegetarian diet or that vegetarians do not get enough vitamin B12.
Some common vegetarian sources of vitamin B12 are listed by Dr. Achal Agrawal, Senior Consultant Laparoscopic, GI & Bariatric Surgeon.
Vegetarian Sources of Vitamin B12
• Milk
It’s the best source of calcium and very rich in vitamin B12.
• Swiss Cheese
Contains a huge amount of vitamin B12.
• Paneer
Very few people know that paneer can provide 20% of daily requirement for vitamin B12.
• Yogurt
It has anti-inflammatory properties and is also rich in vitamin B12.
• Fortified Foods
Such as almond milk, soy milk, cereals like wheat and oats. These contain vitamin B12, iron, folate, and vitamin A.
• Mushrooms
Shiitake and button mushrooms contain vitamin B12.
• Some Fruits
Apples, bananas, and blueberries contain gut bacteria which help in absorption of vitamin B12 and also help to improve energy levels.
Conclusion
Vegetarians can meet their daily vitamin B12 needs through dairy, fortified foods, mushrooms, and gut-friendly fruits.
These sources listed by Dr. Achal Agrawal make it easy for vegetarians to maintain healthy B12 levels.
