Vitamin B12: Vegetarian foods, dry fruits that are rich in this essential vitamin | – Times of India

Vitamin B12 is mostly concentrated in foods derived from animal sources which makes it difficult for those who do not follow the non-vegetarian food style to obtain this essential vitamin.
Vitamin B12, also known as cobalamin, is a vital nutrient that plays a key role in red blood cell formation, nerve function, and DNA synthesis. While it is primarily found in animal-based foods, certain vegetarian options, especially those enriched or fermented, can provide this essential vitamin.
A few vegetarian foods have a tiny amount of vitamin B12, which if paired with the right kind of food and taken in the right amount can help meet the daily requirement of vitamin B12, which is 2.4 micrograms.

Vitamin B12 in vegetarian foods

Dairy products like milk, cheese, and yogurt are traditional staples in Indian households and are rich in Vitamin B12. About 1 mcg of vitamin B12 is found in 1 cup of milk. Add milk to tea, coffee, or desserts like kheer. Cheese may be added to sandwiches. Yogurt can be eaten as plain or raita.
Although not a vegetable technically, eggs are a crucial part of a lacto-vegetarian diet and an excellent source of Vitamin B12. 1 egg contains about 0.6 mcg. Add boiled eggs to salads, prepare egg curry, or enjoy an omelet with vegetables.

Vitamin B12 in dry fruits

Dry fruits and seeds are usually not significant sources of Vitamin B12 unless fortified, but they contribute to overall nutrition, supporting absorption and utilization of the vitamin. Almonds and walnuts, commonly used in India, don’t naturally contain B12, but their rich content of healthy fats and protein supports overall energy and metabolism. You can have them as a snack; have a handful of almonds or walnuts or blend them into smoothies.
Have green leafy vegetables like spinach and methi to boost absorption of vitamin B12. Foods like curd and pickles support gut health, aiding in nutrient absorption. Avoid tea and coffee as they interfere with the absorption of vitamin B12.
Although Vitamin B12 is generally more available in non-vegetarian foods, it is easy to get the required amounts through a combination of dairy products, fortified foods, fermented foods, and supplements for vegetarians. These can be added to your diet so that you not only get adequate vitamin B12 but also support overall health.