No doubt, a balanced diet with essential minerals and vitamins plays a vital role in physical and mental well-being. A person needs the benefits of all macro- and micro-nutrients. However, out of all the vitamins, vitamin B12 is a highly essential nutrient. Vitamin B12, also known as cobalamin, is a robust as well as water-soluble nutrient. Its deficiency can lead to severe weight loss, anemia, constipation, shortness of breath, weakness, pale skin, loss of appetite, difficulty walking, digestive issues, depression, sleeplessness, fatigue, lethargy, etc.
A person needs an average of around 2.4 mcg of vitamin B12 daily. No wonder for non-vegetarians, it is not difficult to enjoy the benefits of vitamin B12 and other macro- and micronutrients. But for vegetarians, it can be a hassle to choose the right food options containing vitamin B12. To shed some light on this, there are many options for vitamin B12 fruits and vegetables for vegetarians.
Why does our body require vitamin B12? Know the benefits.
Vitamin B12 is known to be a powerhouse of energy. It is highly beneficial for the human body, as it plays an essential role in DNA synthesis, the prevention of anaemia, the proper functioning of the body, etc. Here are some potential benefits of consuming vitamin B12 vegetables and fruits:
- It helps in the formation of red blood cells.
- It helps in preventing anaemia.
- Vitamin B12 keeps age-related eye issues at bay.
- Vitamin B12 can enhance mood.
- It can lower depression.
- Vitamin B12 can improve heart health.
- It can prevent birth defects.
- Vitamin B12 can enhance bone health.
Top 10 food items containing vitamin B12 for vegetarians
Vitamin B12 cannot be produced by the human body, which is why it is important to consume food items that have it. Mostly, vitamin B12 is obtained from different animal products. But vegetarians keep thinking about which vegetables contain Vitamin B12 or which fruit contains Vitamin B12. So, here are the top 10 food items containing vitamin B12:
- Yoghurt
Yoghurt is a superfood for vegetarians. It is the best food item to have vitamin B12 in your meal. Plain yoghurt can help you offer around 28% of vitamin B12. According to a study, vitamin B12 available in yoghurt can be absorbed easily as compared to vitamin B12 available in chicken.
- Milk and different dairy products
Milk is known to have tons of vitamin B12 in it, along with protein, calcium, and other minerals. Also, there are many other milk-related products like cheese, paneer, etc. that have vitamins in them. Plus, consuming milk can be light on the stomach and get digested easily.
- Banana
Bananas are one of the B12-rich fruits. It is helpful for people as it helps in reducing stress levels, managing body pressure, working on constipation, and various other health issues. It can be effective in getting rid of B12 deficiency.
- Shiitake mushroom
People often wonder which vegetables have vitamin B12. The answer is shiitake mushrooms. Vegetarians can consume this vegetable to get some vitamin B12. However, you can always prepare shiitake mushrooms with other vegetables to get your daily dose of nutrients and minerals.
- Nori, or edible algae
Not many people know, but Nori is an edible seaweed. It has an umami taste, which is common in Japanese cuisine. This food item is highly rich in vitamin B12. Indian people can easily consume it as it is readily available in the market as nori sheets. However, to enhance its taste, you need to have it in different sauces or add it to the soup dishes. You can also consume it as nori powder over your dishes, salads, or sandwiches.
- Fortified food
People often wonder which vegetables contain vitamin B12. Instead, you can focus on fortified foods, such as fortified cereals, which can be a great source of vitamin B12. They are best suited for vegetarians. However, the fortification adds a lot of nutrients to the food that are not present in the food item. However, it is essential to select the right fortified items that have no undesired or harmful additives in them. Plus, they should be high in whole grains as well as fibre.
- Paneer
If you are finding it hard to get vitamin B12 vegetables, you can prepare any vegetable with paneer. It is also known as cottage cheese and is a great source of vitamin B12 in your meals. Paneer has around 20% of the needed vitamin B12. For instance, consuming 100 grams of paneer every day will offer you around 0.8 grams of vitamin B12.
- Yeast
For vegans, consuming yeast can be the best option to get the benefits of vitamin B12. Instead of thinking about which vegetables have vitamin B12, you can consume yeast. 100 grams of yeast offer around 7-8% of our everyday vitamin requirements. Yeast is simple to consume every day. You can have it with food items like nachos, popcorn, bread, etc. Yeast can be sprinkled on salads.
- Tempeh
There are very few vitamin B12 vegetables. But tempeh can be the best choice as a vitamin B12 food item. It is a fermented soybean cake that is available in Japanese cuisine. You can consume it with curries or soups.
- Other fruits having vitamin B12
The question of which fruits contain vitamin B12 can confuse people. But there are many B12-rich fruits that you can consume every day, like apples, oranges, blueberries, almonds, and peanuts. All these fruits have their own benefits.
Conclusion
Consuming vitamin B12-rich vegetables and fruits can help you maintain a healthy diet. No wonder maximum Vitamin B12 meat and seafood, which is why vegetarians and vegans face issues with a balanced diet regime. However, the above-mentioned Vitamin B12 fruits and vegetables can help fulfil the deficiency of Vitamin B12. You can get your hands on these fruits and vegetables with the help of Earthy Tales. It is a one-stop shop to get organic flour, organic vegetables, organic fruits, organic oils, and a lot more. Earthy Tales has a wide range of organic products, like pure honey and other food items containing vitamin B12, in Delhi, NCR. The best thing is that Earthy Tales provides home delivery.
