8 vitamin B12 foods for vegetarians

Vitamin B12 is a water-soluble vitamin that is naturally present in some foods. It is available as a dietary supplement and also as a prescribed medicine.

Vitamin B12 is required for the development, myelination, and function of the central nervous system; healthy red blood cell formation; and DNA synthesis.

B12 deficiency can cause a variety of symptoms, including fatigue, headaches, depression, pale or yellow skin, and mental impairment, among others.

Here are 8 Vitamin B12-rich foods for vegetarians.

Dairy products

One of the simplest ways to ensure that a vegetarian diet has adequate vitamin B12 is to consume dairy products.

You can have some yoghurt with your morning meal, milk in the afternoon, and cheese as a snack to get sufficient Vitamin B12.

Fortified foods

Foods that have been fortified normally have high bioavailability since they are simple to digest. This quality of these foods makes it simpler for the body to absorb vitamin B12.

Nutritional yeast

Another fortified food that contains vitamin B12 is nutritional yeast.

Shiitake mushroom

The shiitake is an edible mushroom native to East Asia. It is cultivated and consumed around the globe.

Nori

Touts nori, also called purple laver, is a good source of vitamin B12.  Japanese cuisine uses nori, a dried kind of edible seaweed derived from the members of red algae genus, Pyropia.

Cow's milk

Milk is a nutrient-rich source of protein, calcium, and vitamin B12.

Tempeh

Made from fermented soybeans, some tempeh contains microorganisms that produce vitamin B12.

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