Vitamin B12 Deficiency: These 7 vegetarian foods are rich in Vitamin B12

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New Delhi : Vitamin-B12 is necessary for our body to function properly. If you have been feeling lack of energy, fatigue and weakness for a few days, then you must get Vitamin B12 checked. Vitamin-B12 is also very important for the growth and function of the brain and nerve cells. Vitamin-B12 is found in eggs, chicken and meat. However, if you are a vegetarian, you may find it difficult to include vitamin B12 in your diet.

While the truth is that there are many alternatives of Vitamin-B12 even in vegetarian food. Let’s know about them:

Guardian

Green leafy vegetables like spinach are a good source of vitamin B12, making them a good option for vegetarians as well. You can use spinach in many ways. Make its soup, vegetable or soup.

greek yogurt

Greek yogurt is rich in vitamin-B12 as well as protein. Keep in mind that while buying or making it, do not add sugar. You can eat it with baked potatoes or fruits. It is also a great snack.

Beetroot

Beetroot rich in iron, fiber, potassium is also rich in vitamin-B12. Eating beetroot daily improves hair quality and growth, healthy skin, increases blood circulation and also improves stamina.

tempeh

It is prepared by fermenting soybeans, which is also part of traditional Indonesian cuisine. It is similar to tempeh and is rich in Vitamin-B12. It can be eaten steamed, baked or grilled.

Cow’s milk

It is a good source of protein, calcium, phosphorus and potassium as well as vitamin-B12. By drinking two cups of milk daily, you get sufficient amount of Vitamin-B12.

 

 

What are the symptoms of Vitamin B12 deficiency?

There are no symptoms of mild deficiency of Vitamin B12 in the body. However, if left untreated, it can lead to:

– weakness

– Tiredness

– Dizziness

– throbbing

– shortness of breath

skin whitening

– smooth tongue

– Diarrhea

– constipation

– loss of appetite

– gas