If you’re a vegetarian, it can be tiring to find foods that contain adequate amounts of the essential nutrient vitamin B12, as animal products are often rich in this nutrient. Vitamin B12 deficiency can cause a variety of problems ranging from anemia to memory loss to diarrhea and constipation. If you’re a vegetarian, we’re here to help you avoid vitamin B12 deficiency by suggesting these foods recommended by dietitian Natasha Mohan:
- Chickpeas
For people who do not eat chicken and meat, chickpeas are a good option. Chickpeas are not only nutritious, but also contain enough protein and fiber. - Whey
The water found after curdling milk is a great source of vitamin B12, along with other essential vitamins and proteins. Think twice before tossing it next time. - Yogurt
Yogurt contains many probiotics that help improve gut health. But did you know that yogurt is also a great source of vitamin B12? In addition, other dairy products are also great sources of vitamin B12. If you’re vegan, soy milk and tofu are great substitutes for cottage cheese and milk to meet protein and vitamin needs. - Spinach
Green leafy vegetables are always beneficial for one. At the top of the list of green leafy vegetables is spinach. That is why it is known as a superfood. It is a nutrient-rich and versatile food that can be prepared in many ways, ranging from chutneys to gravies to soups. - Beet
A powerhouse of vitamin B12 and a great source of other nutrients, beetroot should be a must in your daily nutritional routine. Along with vitamin B12, it is also rich in iron which is essential for the blood circulation in our body.
Natasha shed more light on the scarcity of vitamin B12 in vegetarian diets and asked people to also consider algae and mushrooms to meet their vitamin B12 needs to avoid deficiency.
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