Aug 2, 2024
Vitamin B12 is vital for neurological function, red blood cell production, and DNA synthesis. Here are a few foods that can help you maintain optimal B12 levels in the body.
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Milk is a common staple in Indian diets and is rich in vitamin B12. Consuming milk as part of your daily routine, whether as a drink or in dishes like kheer, can help maintain adequate B12 levels.
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Different types of meat like chicken are excellent sources of vitamin B12. In Indian cuisine, meat is used in a variety of dishes from curries to kebabs, making it a versatile and effective way to boost your B12 intake.
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Eggs are a convenient source of vitamin B12, particularly the yolks. Eggs are used in dishes like egg curry, bhurji, and as a breakfast staple. They provide a significant amount of B12 and high-quality protein.
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Curd, or yogurt, is a regular feature in Indian meals. It’s a good source of vitamin B12 and can be enjoyed plain, with fruits, or as a part of traditional dishes like raita. It's also beneficial for digestive health.
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Paneer, a type of fresh cheese widely used, is rich in vitamin B12. It's a key ingredient in vegetarian dishes such as paneer butter masala and palak paneer, providing a nutritious option for vegetarians.
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Fortified plant-based milks, such as soy or almond milk, are increasingly available in India. These options are often enriched with vitamin B12, making them a suitable choice for those who follow a vegetarian or vegan diet.
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Some soya products, such as tofu and soya milk, are fortified with vitamin B12. These can be a practical addition to vegetarian diets, providing an alternative source of B12 while adding variety to meals.
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Greek yogurt, which is becoming more available in India, is another good source of vitamin B12. It can be enjoyed as a snack or incorporated into various recipes, offering a thicker, more protein-rich alternative to regular yogurt.
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Mushrooms are a natural source of vitamin B12, particularly in varieties like shiitake and maitake. Including mushrooms in your diet can help meet B12 needs, especially for those on vegetarian or vegan diets.
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Vegetables generally contain minimal to no vitamin B12. Since B12 is primarily found in animal products, vegetarians and vegans may need fortified foods or supplements to meet their needs.
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