Are you vegetarian and suffering from Vitamin B12 deficiency? Eat these foods

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• Apr 26, 2022 | Dhupali Das

If you're a vegetarian, we can help you avoid Vitamin B12 shortage by suggesting the following foods, which Dietitian Natasha Mohan recommends

Digital Desk: Finding meals that provide adequate amounts of the essential nutrient Vitamin B12 can be difficult if you're a vegetarian, as animal products are generally high in this nutrient. Vitamin B12 deficiency can cause various issues, from anaemia to memory loss to diarrhoea and constipation. If you're a vegetarian, we can help you avoid Vitamin B12 shortage by suggesting the following foods, which Dietitian Natasha Mohan recommends:

• Chickpeas are a good alternative for individuals who don't consume meat. In addition to being nutrient-dense, Chickpeas are also high in protein and fibre.

• Whey, the liquid found after milk has been curdled and strained, is a vital source of Vitamin B12 as well as other essential vitamins and proteins. So, next time, before throwing it think twice. 

• Yoghurt is high in probiotics, which aid in improving intestinal health. But did you know that yoghurt is also a good source of vitamin B12? Additionally, other milk products are also excellent sources of Vitamin B12. If you're a vegan, soy milk and tofu are excellent replacements for cottage cheese and milk in terms of protein and vitamin levels.

• Spinach, green leafy vegetables are also good for one's health. Spinach is at the top of the list of green leafy vegetables. As a result, it is referred to as a superfood. It's a nutrient-dense and adaptable food that can be used in various ways, from chutneys to gravies to soups.

• Beetroot, which is high in Vitamin B12 and a good source of other nutrients, should be part of your regular diet. It is high in Vitamin B12 and iron, which are necessary for our body's blood flow. 

Moreover, Natasha also emphasizes the lack of Vitamin B12 in vegetarian diets, urging people to supplement it with algae and mushrooms to meet their Vitamin B12 needs and avoid malnutrition.