Feeling fatigued and off-kilter? You may not be having enough vitamin B12. In an Instagram video, Dr Alok Chopra, a leading cardiologist, outlined the benefits of this nutrient and finding vitamin B12-rich foods. Also known as cobalamin, vitamin B12 is essential for metabolism, digestion, and overall health.
Where Can You Find Vitamin B12?
Dr Chopra revealed the vitamin could be found in foods such as eggs, fish, meat, poultry, dairy products, etc.
What Are The Benefits Of Vitamin B12?
Cobalamin is necessary for:
DNA Synthesis
Red cell maturation
Nerve function
Converting food to energy
Symptoms Of Vitamin B12 Deficiency
Muscular weakness
Numbness in limbs
Low appetite and nausea
Fatigue
Weight loss
Vitamin B12 Options for Vegetarians
Vitamin B12 is an essential nutrient for energy production, nerve health, and blood formation. Since this vitamin is most commonly found in animal-based foods, vegetarians often struggle to meet their daily requirements. A recent article by Redcliffe Labs highlighted several vegetarian-friendly options that can help bridge this nutritional gap.
Dairy Products: Milk and Cheese
Cow’s milk serves as one of the simplest ways to boost vitamin B12 intake. A standard 250 ml serving provides nearly half of the recommended daily value. Cheese, particularly Swiss cheese, is another rich source. Just 50 grams of Swiss cheese can supply around 1.5 micrograms of the vitamin, making it a strong dietary choice. According to Redcliffe Labs, both milk and cheese rank among the top vegetarian sources of vitamin B12.
Paneer: A Popular Indian Choice
Paneer, a staple in many Indian households, is also valuable for those aiming to prevent deficiency. Research indicates that 100 grams of paneer provides about 0.8 micrograms of vitamin B12, covering almost one-third of an adult’s daily requirement. Regular consumption of paneer, about 100 grams a day, can contribute significantly to maintaining adequate levels.
Yogurt: Nutrient-Rich and Soothing
Low-fat plain yogurt not only aids digestion and reduces inflammation but also supports vitamin B12 intake. A serving of 170 grams delivers around 16% of the daily requirement. Because it is widely available and easy to include in meals, yogurt is an effective dietary addition for vegetarians.
Eggs: An Option for Some
Although not considered strictly vegetarian, eggs are consumed by many in India. A single hard-boiled egg offers nearly 25% of the daily vitamin B12 need, with yolks containing more of the nutrient than whites. Eggs also supply protein and calcium, further enhancing their nutritional profile.
Fortified Foods
For vegans, fortified alternatives such as soy milk, almond milk, and certain cereals can be highly beneficial. These products are often enriched with vitamin B12, along with iron, folate, and vitamin A. Whole-grain fortified cereals, oats, and bran are particularly recommended, provided they are free from unnecessary additives.
Fruits and Dry Fruits
While fruits are not primary sources, some—including bananas, apples, oranges, kiwi, and blueberries—offer modest amounts of vitamin B12. Dried fruits like almonds, walnuts, cashews, raisins, and peanuts also contribute. Consuming them in the morning or evening is suggested for maximum benefit.
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Where Can You Find Vitamin B12?
Dr Chopra revealed the vitamin could be found in foods such as eggs, fish, meat, poultry, dairy products, etc. What Are The Benefits Of Vitamin B12?
Cobalamin is necessary for:DNA Synthesis
Red cell maturation
Nerve function
Converting food to energy
Symptoms Of Vitamin B12 Deficiency
Muscular weaknessNumbness in limbs
Low appetite and nausea
Fatigue
Weight loss
Vitamin B12 Options for Vegetarians
Vitamin B12 is an essential nutrient for energy production, nerve health, and blood formation. Since this vitamin is most commonly found in animal-based foods, vegetarians often struggle to meet their daily requirements. A recent article by Redcliffe Labs highlighted several vegetarian-friendly options that can help bridge this nutritional gap.Dairy Products: Milk and Cheese
Cow’s milk serves as one of the simplest ways to boost vitamin B12 intake. A standard 250 ml serving provides nearly half of the recommended daily value. Cheese, particularly Swiss cheese, is another rich source. Just 50 grams of Swiss cheese can supply around 1.5 micrograms of the vitamin, making it a strong dietary choice. According to Redcliffe Labs, both milk and cheese rank among the top vegetarian sources of vitamin B12.Paneer: A Popular Indian Choice
Paneer, a staple in many Indian households, is also valuable for those aiming to prevent deficiency. Research indicates that 100 grams of paneer provides about 0.8 micrograms of vitamin B12, covering almost one-third of an adult’s daily requirement. Regular consumption of paneer, about 100 grams a day, can contribute significantly to maintaining adequate levels.Yogurt: Nutrient-Rich and Soothing
Low-fat plain yogurt not only aids digestion and reduces inflammation but also supports vitamin B12 intake. A serving of 170 grams delivers around 16% of the daily requirement. Because it is widely available and easy to include in meals, yogurt is an effective dietary addition for vegetarians.Eggs: An Option for Some
Although not considered strictly vegetarian, eggs are consumed by many in India. A single hard-boiled egg offers nearly 25% of the daily vitamin B12 need, with yolks containing more of the nutrient than whites. Eggs also supply protein and calcium, further enhancing their nutritional profile.Fortified Foods
For vegans, fortified alternatives such as soy milk, almond milk, and certain cereals can be highly beneficial. These products are often enriched with vitamin B12, along with iron, folate, and vitamin A. Whole-grain fortified cereals, oats, and bran are particularly recommended, provided they are free from unnecessary additives.Fruits and Dry Fruits
While fruits are not primary sources, some—including bananas, apples, oranges, kiwi, and blueberries—offer modest amounts of vitamin B12. Dried fruits like almonds, walnuts, cashews, raisins, and peanuts also contribute. Consuming them in the morning or evening is suggested for maximum benefit.Add 
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