Have you faced any issues in getting enough of Vitamin B 12 intake while on a vegetarian diet? If you’re on a vegetarian diet, then must be aware that you might also be at the risk of suffering from Vitamin B 12 deficiency. Vitamin B 12- an essential nutrient needed for the synthesis of all blood cells, DNA synthesis, optimal functioning of nervous system and other biological functioning. Considering the fact that the vegetarian diets are deficient of Vitamin B 12, today we have come up with this blog which will be dealing in the few best vegetarian foods with significant amounts of vitamin B 12. But before that, let us know about the complications caused by the deficiency of B 12.

Common complications and health conditions caused by deficiency of B-12 includes neurological disorders, anemia and inability to divide cells. Some more health complications you may experience due to its deficiency are indicated by the following signs and symptoms: nerve damage, fatigue, numbness, tingling of hands and feet, blurred vision, digestive problems, weakness, excessive sweating, walking difficulties and sore tongue. If you are to experience any of these symptoms, you must consult the doctor.

Daily estimated requirement of Vitamin B12

You are not supposed to take lot of vitamin B 12 for maintaining all the important functions of your body. If you are an adult, then your daily intake of vitamin B 12 should be around 2.4 micro grams per day. For children, it requires less of vitamin B 12. Such as, an infant between seven and twelve months need only 0.5 micro grams per day; whereas, a child between four and eight years old requires only 1.2 micro grams per day.

Vitamin B 12 vegetarian foods

Vitamin B 12 is produced by certain bacteria or found in the bodies of some certain animals. There’s no plant derived food that has substantial amount of vitamin B 12. So, if you are a vegetarian who are looking to increase their vitamin B 12 intake, then here we are going to give you some good choices for B 12 foods. Have a look!

Milk: The simplest way to add in your diet for significant intake of vitamin B12 is to have an adequate amount of milk daily. Consume milk in the morning so that it can get digested easily during the whole day thus providing you the required energy levels. Try milk or other some nutritious drink made with milk.

Yogurt: Yogurt is another dairy product which you can add in your diet to get right amount of vitamin B 12. But make sure to have plain yogurt only. Flavoured yogurt has more of added and artificial sugar and less of nutrients you seek for in it, instead top it with some fruits.

Cheese: Now, who doesn’t love having cheese? Well, it’s not just a treat but also a nutritious food as it contains a good amount of Vitamin B 12. But remember to not go overboard with it because having it in excess is not good for your health.

Fortified cereals: Foods fortified with vitamin B 12 can help you meet your daily intake requirement like fortified cereals. Cereals can range in the amount of vitamin B 12 added. Fortified foods (cereals) are easily digested by your body as they have high bio availability. Therefore, adding fortified cereals will help you get more of vitamin B12.

Oral Supplementation: Oral supplementation could be the last thing to add in your list from where you can get daily recommended value of vitamin B 12. But make sure to consult your doctor before you start taking any medications.

Vegetarians should be mindful of including an adequate vitamin B 12 in their diet. Health professionals can provide advice about some of the extra sources of vitamin B 12 and how much you need to include daily in your diet. Since there are no plant-derived sources of vitamin B 12, vegans and vegetarians should be aware of alternative sources like those suggested above.

The writer is the founder and chief dietician, Nmami Life