B12 deficiency: Vegetarian foods rich in Vitamin B12

Vitamin B12 is essential for your body’s active functioning. If you have been running low and are easily exhausted and experience fatigue and lethargy, your body may be deficient in vitamin B12. It is best to get a regular blood test to check the levels of essential vitamins and minerals in your body.

Green veggies such as spinach, are one of the best vegetarian options to add vitamin B12 to your body. You can make all kinds of recipes from spinach – sabzis, soups and smoothies.
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Greek yogurt is rich in protein and vitamin B12. Make sure you purchase or prepare yogurt without any added sugar. You can eat it with baked potatoes for a delicious combination, or add some berries in a cup of yogurt for a refreshing and nutritious snack.

Beetroot is rich in iron, fiber, potassium as well as vitamin B12. Eating beets on a regular basis is known to improve hair growth, make skin healthier and glowing, boost blood circulation and stamina.

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Tempeh is a fermented soybean cake that is a part of the traditional Indonesian food. It is similar to tofu and a rich source of vitamin B12. It can be steamed, baked or grilled. According to a 2014 study published in the journal Nutrients, tempe contains a considerable amount of Vitamin B12 (0.7 – 8.0 μg/100 g). The study added that bacterial contamination during tempe production may contribute to the increased Vitamin B12 content.

Unless you are lactose intolerant or vegan or have any other form of allergy, cow’s milk can be a good source of vitamin B12, along with protein, calcium, phosphorus, and potassium. Drinking 2 cups of milk per day can get you to your daily requirement. Milk products such as cheese are also a good source of vitamin B12.

A mild B12 deficiency may lead to no symptoms. However, if untreated, it can impact your bodily functions, leading to weakness, tiredness, lightheadedness, heart palpitations and shortness of breath. You may also observe pale skin and a smooth tongue. B12 deficiency can also lead to constipation, diarrhea, loss of appetite, or gas.