Vitamin B12 Rich Indian Vegetarian Foods In Hindi
Vitamin B12 is an essential nutrient that plays a vital role in maintaining the health of the nervous system and producing red blood cells. Deficiency of vitamin B12 can lead to anemia, fatigue, memory loss, and depression. While it is often associated with non-vegetarian food sources, there are several vegetarian and vegan foods that are rich in vitamin B12. Here are some of the best vitamin B12 rich Indian vegetarian foods in Hindi.
1. Dahi (Curd)
Dahi, also known as curd, is a staple food in India and is a rich source of vitamin B12. A single cup of curd contains around 1.1 mcg of vitamin B12. It is also a good source of calcium and probiotics, which are beneficial for gut health.
2. Paneer (Cottage Cheese)
Paneer, or cottage cheese, is another popular vegetarian food in India that is rich in vitamin B12. A 100-gram serving of paneer contains around 0.9 mcg of vitamin B12. It is also a good source of protein and calcium.
3. Milk and Milk Products
Milk and milk products, such as cheese and butter, are also good sources of vitamin B12. One cup of milk contains around 1.2 mcg of vitamin B12. However, it is important to note that vitamin B12 is destroyed by heat, so it is best to consume milk and milk products in their raw form.
4. Eggs
Eggs are a popular non-vegetarian food that is rich in vitamin B12. However, for vegetarians who consume eggs, they can be an excellent source of vitamin B12. One egg contains around 0.6 mcg of vitamin B12.
5. Fortified Cereals
Fortified cereals are a great way for vegetarians to get their daily dose of vitamin B12. Many cereal brands are fortified with vitamin B12, and a single serving can provide up to 6 mcg of vitamin B12.
6. Nutritional Yeast
Nutritional yeast is a popular vegan food that is rich in vitamin B12. Two tablespoons of nutritional yeast contain around 3 mcg of vitamin B12. It is also a good source of protein and fiber.
7. Mushrooms
Mushrooms are a great source of vitamin B12 for vegetarians. One cup of mushrooms contains around 0.3 mcg of vitamin B12. They are also a good source of protein and fiber.
8. Soy Milk and Soy Products
Soy milk and soy products, such as tofu, are a great source of vitamin B12 for vegetarians. One cup of soy milk contains around 1.2 mcg of vitamin B12, while 100 grams of tofu contains around 0.6 mcg of vitamin B12.
9. Algae
Algae, such as spirulina and nori, are often used in traditional Indian cuisine and are a great source of vitamin B12 for vegetarians. One tablespoon of spirulina contains around 0.4 mcg of vitamin B12, while one sheet of nori contains around 2.4 mcg of vitamin B12.
10. Wheatgrass
Wheatgrass is a popular health food that is rich in vitamin B12. One ounce of wheatgrass juice contains around 0.3 mcg of vitamin B12. It is also a good source of chlorophyll and antioxidants.
Conclusion
There are several vegetarian and vegan foods that are rich in vitamin B12, which is essential for maintaining good health. Incorporating these foods into your diet can help prevent vitamin B12 deficiency and its associated health problems. So, make sure to include these vitamin B12 rich Indian vegetarian foods in your daily diet for a healthier life.