Are you struggling with problems like fatigue, weakness, and numbness? Do you get dizzy or weakened memory? If yes, then you may be deficient in vitamin B12. This vitamin performs many important functions for our body, such as the creation of red blood cells, the maintenance of nervous systems, and DNA synthesis.
Vitamin B12 deficiency can lead to fatigue, weakness, anemia, nervous damage and even depression. This deficiency is especially common in vegetarians and lacto-vegetarians because vitamin B12 is naturally found in animal products such as meat, fish, eggs, and dairy. But don't panic! Vegetarians can also complete the deficiency of vitamin B12 by making some changes in their diet.
Vegetarian food rich in vitamin B12
1. Nutritional yeast
It is an inactive yeast, which is a rich source of vitamin B12. One teaspoon of yeast contains about 2.5 micrograms of vitamin B12, which is more than 100% of Daily Ricamanded intake (RDA). You can eat it in the form of snacks, mix it in yogurt or eggs, or sprinkle it in your smoothie or salad.
2. Fennel
Some soy products such as soy milk, tofu, and temperature are rich in vitamin B12. A cup of soy milk contains about 1.5 micrograms of vitamin B12, which is 60% of the daily ricamanded intake.
3. Fortified Serials
Many breakfast serials are also rich in vitamin B12. Read the label carefully and choose serials that have at least 2.5 micrograms of vitamin B12 per serving.
4. Mushrooms
Some types of mushrooms, such as Shitacke and Portobello, produce vitamin B12 when exposed to sunlight. However, the amount of vitamin B12 in mushrooms may vary, so it cannot be the only source of vitamin B12.
(PC: Freepik)
