Vitamin B12 Indian Foods: Boost Your Health Naturally

If you're a vegetarian or vegan, or you're simply looking for natural ways to boost your vitamin B12 intake, Indian foods are an excellent choice. Vitamin B12 is an essential nutrient that plays a crucial role in maintaining your nerve and blood cells, as well as helping you make DNA, the genetic material in all cells. Here are some of the best vitamin B12 Indian foods you can add to your diet:

Paneer or Cottage Cheese

Paneer is a type of fresh, unripened cheese that's commonly used in Indian cuisine. It's high in protein and calcium, and it's also a good source of vitamin B12. A 100-gram serving of paneer provides about 0.9 micrograms of vitamin B12, which is 15% of the recommended daily intake for adults.

Yogurt or Dahi

Yogurt, also known as dahi in India, is a popular dairy product that's rich in probiotics, protein, and calcium. It's also a good source of vitamin B12, with a 100-gram serving providing about 0.4 micrograms of the nutrient. To get the most health benefits, choose plain, unsweetened yogurt without any added flavors or sugar.

Milk

Milk is a staple food in many Indian households, and it's also a great source of vitamin B12. A cup of cow's milk provides about 1.2 micrograms of vitamin B12, which is 20% of the recommended daily intake for adults. If you're lactose intolerant or vegan, you can try plant-based milks like soy milk, almond milk, or coconut milk that are fortified with vitamin B12.

Eggs

Eggs are a versatile and nutritious food that's widely used in Indian cooking. They're a good source of protein, healthy fats, and several vitamins and minerals, including vitamin B12. One large egg provides about 0.6 micrograms of vitamin B12, which is 10% of the recommended daily intake for adults. If you're vegetarian, you can try egg substitutes made from plant-based ingredients like chickpea flour, tofu, or bananas.

Fish or Machli

Seafood is an important part of many regional cuisines in India, and it's also a rich source of vitamin B12. Fish like salmon, sardines, and tuna are particularly high in this nutrient, with a 100-gram serving providing anywhere from 2.5 to 9.3 micrograms of vitamin B12. If you're a vegetarian, you can try seaweed or nori, which are also rich in vitamin B12.

Nutritional Yeast or Badiye ka powder

Nutritional yeast is a popular ingredient in vegan and vegetarian cooking, as it provides a cheesy, nutty flavor and is a good source of protein, fiber, and several vitamins and minerals, including vitamin B12. Just two tablespoons of nutritional yeast can provide more than 8 micrograms of vitamin B12, which is more than 100% of the recommended daily intake for adults. You can sprinkle nutritional yeast on popcorn, salads, or pasta dishes, or use it to make vegan cheese sauces.

Conclusion

Adding these vitamin B12-rich Indian foods to your diet is an excellent way to support your overall health and well-being. Whether you're a vegetarian, vegan, or simply looking for natural ways to boost your vitamin B12 intake, these foods are a delicious and nutritious choice. Be sure to consult your doctor or a registered dietitian if you have any questions or concerns about your vitamin B12 status or dietary needs.

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