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What Are The Best Food Sources To Prevent Vitamin B12 Deficiencies For A Vegetarian?

Vitamin B12 (also known as cobalamin) is one of the few vitamins that can not be obtained from fruits and vegetables. From main sources of vitamin B12 are meat food and the sea vegetarians have a higher risk B12 . However, this does not mean that you can not get enough vitamin B12 if you do not eat meat, it just means you need to take some steps to include plant sources of vitamin B12 in his diet plan .


plant sources of vitamin B12

B12 is a water soluble vitamin which is required for various metabolic processes and play an important role in the formation red blood cells, and the functions of the brain and nervous system. Infants and toddlers require much less food rich vitamin B 12 compared with adolescents and adults. The amount daily recommended vitamin B12 is 2.4 mcg, although you may need more if you are pregnant or breastfeeding. Here are the best non-meat sources of vitamin B12

Foods rich in vitamin B12 :. Milk

1 cup whole milk contains 1.1 mcg of vitamin B12, which is approximately 18 percent daily intake required to combat deficiency B12 vitamin. However, a recent study showed that regular consumption of milk improve the state of vitamin B-12 that have this type of vitamin A deficiency

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Foods rich in vitamin B12 :. Yogurt

1 cup of whole yogurt contains 0.9 mcg of vitamin B12, which is approximately 15 percent of the required daily intake of this vitamin. Start your day with a power-packed yogurt smoothie and have a big bowl of raita with their meals. These simple steps will ensure that you get the vitamin B12 you need and make sure that Don; t touch the symptoms of vitamin B12 deficiency annoying a ten foot pole

Foods rich in vitamin B12 :. Cheese

1 cup (132 g) cubed cheese contains 1.1 mcg of vitamin B12, which is approximately 18 percent your required daily intake. Cheese is a food high in calories, so it would not be advisable to have such a large amount on a daily basis; However, since it is a good high protein vegetarian food and which may include small amounts of it in his regular diet plan . Usually one cubic inch one piece weighing only 17 grams is used for a sandwich. Unfortunately, this would provide only 2 percent of your required daily intake of vitamin B 12; but, again, you really need an excuse to eat cheese

vitamin B12 rich foods: eggs

cooked 1 large egg contains 0.6 mcg of vitamin B12, which is approximately 9 percent of their necessary daily intake of vitamin B12. Eggs are known for their high protein content and a couple of large eggs cooked to boost its regime healthy breakfast may give a boost to your energy levels to remain high throughout the day .

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A vegetarian diet plan deficiency of vitamin B12

If you suffer from vitamin B12 deficiency, you can use the following diet plan to ensure it meets 100 percent their vitamin B12 requirement .


2 boiled eggs with yogurt smoothie

Midmorning snack

a simple wholemeal bread and Cheese a cup of milk


a large portion of raita along with their regular lunch

evening Snack

a large glass of milkshake banana


a small bowl of yogurt with your regular dinner

after dinner

a cup of hot milk and honey

can not manage foods to include all rich in vitamin B12 in your daily diet, may be enriched as cereals fortified breakfast to ensure that you get all the vitamin B12 you need. If you are vegetarian, vitamin B 12 supplements may be necessary to meet your needs, but talk to your doctor before taking any supplement

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Image Source

5. October, 2016

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