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Vitamin B12, Its Deficiency & Best Sources for Vegetarians

The deficiency of Vitamin B12 can lead to various health-related issues. Discussed in this article are some of the best sources of Vitamin B12 that are also vegetatrian.

Kritika Madhukar
Cereals are a good source of Vitamin B12
Cereals are a good source of Vitamin B12

Since plant-based food items do not contain Vitamin B12, vegetarians are forced to find a source to supplement their diets and avoid deficiency which can lead to major health concerns including pernicious anemia.

What is Vitamin B12?

Vitamin B12 is a water-soluble vitamin that can be found in a variety of foods. Vitamin B12 is the most massive and structurally complex of all the vitamins. It is found naturally in animal products such as meat and eggs, and it can also be manufactured by bacterial fermentation synthesis.

Deficiency of Vitamin B12

Vitamin B12 is necessary for the formation of red blood cells and DNA. The deficiency of Vitamin B12 can lead to anemia or damage to the nervous system, which can further result in a variety of symptoms ranging from numbness and tingling, muscle spasms, memory loss, depression, loss of appetite, constipation, and diarrhea. Since this human body does not generate vitamin B12, doctors recommend including it in your diet for overall health. Enlisted are some vegetarians rich in vitamin B12 that you can include in your daily diet.


Besides being one of the healthiest and most widely available vegetarian vitamin B12 meals in India, milk is full of vitamins and minerals. It is not only widely available, but it is also a reasonably priced option. A single serving of 250 mL cow's milk contains just over half of the daily required vitamin B12 intake. Vitamin B12, which is found in milk, can be easily absorbed by the body. 

Fortified Foods

In India, fortified foods such as fortified cereals can be effective vegetarian vitamin B12 sources. Fortification is a procedure in which certain nutrients that are not naturally present in food are added to the result. However, be sure the fortified food product you are choosing is free of other potentially dangerous additives and has a high amount of whole grains and fiber in it.

Shitake Mushroom

Shitake mushrooms are a good source of Vitamin B12. You can add shitake mushrooms to your diet to get an extra boost of Vitamin B12. 

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