Reviewed by: Dr. Ritu Budania
Disclaimer: Informative, not prescriptive.
Yogurt is a great source of vitamin B12 for vegetarians, providing nearly 28% of the recommended daily intake in just one cup.
Milk is packed with vitamin B12, protein, calcium, and minerals. It's also easily absorbed in the stomach compared to other sources.
Fortified cereals like bran and whole wheat oats are rich in vitamin B12. Eating them regularly can boost your body's vitamin B12 levels.
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Soy and almond milk are rich in vitamin B12. One cup of either usually contains 2.1 mcg of vitamin B12.
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Fortified yeast is a rich source of vitamin B12 and can add a nutty flavor to dishes. Just one tablespoon contains 2.4 mcg of vitamin B12.
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Nori, a dried edible seaweed, is a good source of vitamin B12. Just 4 grams of dried nori can fulfill your daily requirement.
Eggs are rich in vitamin B12 and proteins. Research shows that egg yolks contain more vitamin B12 than egg whites, so it's best to eat the whole egg.
Tempeh, a fermented soybean cake akin to tofu, is rich in vitamin B12. Add it to curries or soups for a nutritious meal.
Salmon is full of B vitamins. Just half a fillet (178 grams) of cooked salmon gives you 208% of your daily vitamin B12 needs.
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