Vitamin B12 foods for vegetarians - Fast&Up

Vitamin B12 foods for vegetarians

Did you know that about 70% of Indian adults have some kind of B12 deficiency? Why is that? B12 is a nutrient that is commonly found in animal-based foods or supplements and a larger population of India follows a diet that includes vegetarian or plant based foods. The non-vegetarian population does not eat meat regularly, hence creating a B12 deficiency in our body.

 Vitamin B12 foods for vegetarians

But what makes B12 such a crucial vitamin? B12 is what supports your nerve and brain functions, formulates red blood cells, makes your DNA, and helps in the breakdown of fats and protein in the body for energy. Furthermore, having a good amount of B12 in your body reflects on your mood, and you are less likely to feel lethargic.

Our body does not produce Vitamin B12 on its own, so it is imperative that one consumes B12 rich foods or supplements in order to maintain a healthy level of B12 in the body, for its ideal and optimal functioning.

When you are running low on B12, it shows. If you tend to find reasoning and focusing on things difficult, feeling weak or lethargic, fatigued, these are common signs of Vitamin B12 deficiency. As we mentioned earlier, Vitamin B12 is a nutrient found in animal-based food like meat, eggs, fish, etc. For vegetarians and vegans looking to correct their B12 deficiency, here are a few great options to fill your plate with Veg Vitamin B12 Foods for Vegetarians like:

Milk & Cheese –

Did you know your 1 glass of milk (250 ml) of regular cow milk, completes up to 45% of your daily B12 requirement? Yes, it is true. What an easy way to get your daily B12. Cheese is another rich source of B12. 22g of a Swiss cheese gets you up to 28% of your daily requirement of B12. Cheese lovers, you know what to do.

Paneer/cottage cheese –

Love paneer? Here is a reason to eat more of it. Paneer is one of the foods that has the highest B12 value. Be it a dish, paneer bhurji or grating some over your salad, paneer is a great way to obtain your daily Vitamin B12. About a 100g of low fat, paneer would add up to 20% of your daily requirement of Vitamin B12. Healthy levels of Vitamin b12 in paneer makes it a tasty B12 food for vegetarians in India.

Yoghurt –

Yogurt is a vitamin rich item and is listed as one of the vegetarian foods that has a high B12 value. Having it your way or mixing yogurt into your fortified cereals is a great way to increase your B12 intake. Your 170g serving of low-fat yogurt provides you 16% of your daily B12 requirement.

Supplements –

To know how much or how much more B12 does your body needs, consult a doctor and get your Vitamin B12 levels tested. A regular vitamin B12 blood test should range between 200 – 900 picograms per milliliter (pg/mL). As per Indian RDA, everyone needs about 1 mcg – 3 mcg, on a daily basis for ideal body functioning.

Looking for a safe and vegan option? Our USDA organic certified plant based B12 is what you are looking for. The formulation is made suitable for both vegetarians and vegans with better absorption and better bioavailability, for better daily wellbeing and energy.

Let's talk more daily health, visit

Abhiram Kishor

-Expert and Writer

promational banner

Shop worth Rs.3000 and get a Protein Shaker FREE

Shop worth Rs.3000 and get a Protein Shaker FREE