Rich Source Of Vitamin B12 In Indian Food
India is a country known for its diverse culture and cuisine. The Indian cuisine is not only delicious but also nutritious. Among the various nutrients that are essential for our body, vitamin B12 is one of the most important ones. Vitamin B12 is important for maintaining our nerve cells and producing DNA. It also helps in the formation of red blood cells. But the human body cannot produce vitamin B12, so it is important to get it from the food we eat. In this article, we will discuss the rich sources of vitamin B12 in Indian food.
Milk and Milk Products
Milk and milk products are an excellent source of vitamin B12. A glass of milk contains approximately 1.2 micrograms of vitamin B12. Paneer, which is a popular Indian cheese, is also a rich source of vitamin B12. A 100-gram serving of paneer provides approximately 0.9 micrograms of vitamin B12.
Eggs
Eggs are one of the most versatile foods and are consumed in various forms in India. They are also a rich source of vitamin B12. A large egg contains approximately 0.6 micrograms of vitamin B12. So, if you are a vegetarian, consuming eggs can be a good way to get your daily dose of vitamin B12.
Fish and Seafood
India is surrounded by the sea, which makes fish and seafood a popular food item. They are also a rich source of vitamin B12. 100 grams of cooked mackerel contains approximately 16 micrograms of vitamin B12. Other fish that are rich in vitamin B12 include sardines, salmon, and tuna.
Meat
Meat is a staple food item in India, and it is also a rich source of vitamin B12. 100 grams of cooked beef liver contains approximately 70 micrograms of vitamin B12. Other meats that are rich in vitamin B12 include chicken, pork, and lamb.
Fortified Foods
In recent times, many foods have been fortified with vitamin B12. Fortified breakfast cereals, soy milk, and nutritional yeast are some of the examples of fortified foods. Consuming these fortified foods can be an easy way to get your daily dose of vitamin B12.
Conclusion
Vitamin B12 is an essential nutrient for our body, and it is important to get it from the food we eat. India has a plethora of food items that are rich in vitamin B12. Consuming these food items can help you maintain your nerve cells, produce DNA, and form red blood cells. So, next time you plan your meal, make sure to include some of these vitamin B12 rich foods.