Today, plant-based diets are still popular, and many vegetarians and people who are trying to eat less meat are looking for alternatives to animal products in order to keep their weight and heart-healthy. And for good reason: According to Harvard Health, vegetarians tend to have lower blood pressure and cholesterol levels than meat eaters, which is associated with a lower risk of developing heart disease and some types of cancer.
But if you’re not careful, a vegetarian diet that isn’t well-balanced can leave you lacking in essential vitamins like B12, a vitamin that’s not only necessary for normal brain function but also gets harder for our bodies to absorb as we age. Along with having weight reduction surgery or a digestive condition, there are other medications that also raise your risk of B12 insufficiency. Fatigue, nausea, muscle weakness, and tingling in the hands and feet are all symptoms of a B12 deficiency. Additionally, your vision may deteriorate, your skin may grow paler, and you may have forgetfulness and anxiety.
If you believe you are deficient in this vital vitamin, consult your doctor, have a blood test performed, and then change your diet to include more of it. Additionally, vitamin B12 has a role in the creation of DNA, red blood cells, metabolism, and a strong immune system. You might need to look for a daily supplement because B12 is mostly present in meat and other animal products and not in plant meals unless they are fortified. Alternately, consider increasing your natural energy by consuming these nine foods:
Breakfast cereals fortified
A low-sugar cereal or granola that has been fortified is a wise way to start the day (we like Cheerios and Kashi Heart to Heart). A serving should contain at least 2.4 micrograms of B12 if it contains 100% of your recommended dietary allowance (RDA), so make sure to check the label. If you don’t enjoy cereal for breakfast, try it as a snack at night or pack a cup in a tiny container to eat on the go.
Lactose, the sugar found in cow’s milk, can cause digestive problems for some people, but for those who can tolerate it, milk is a nutrient-rich source of protein, calcium, phosphorus, potassium, and, yes, vitamin B12. You can reach your daily goal of 1.2 micrograms of B12 by consuming 2 cups of milk per day. You can add it to fortified cereal and have extra B12.
Also Read ABout The Juice Cleanse Diet
A large egg provides 0.6 micrograms of this crucial vitamin along with a serving of high-quality protein. But disregard egg whites alone, as B12 is found in abundance in the yolk. Shave a hard-boiled egg over a salad, top whole grain toast with one sunny side up egg, or scramble an egg with vegetables. You could even hard-boil some to have as snacks all week.
Greek yogurt, like milk, is a great source of protein and B12. To avoid added sugar, just make sure to purchase the unflavored, plain variety (the flavoured variety is actually a sugar bomb). For a touch of natural sweetness, add some blueberries or strawberries to your yogurt. You can also use yoghurt in place of sour cream in chilli or baked potatoes.
Nutritional yeast is a wonder ingredient for vegetarians because it has the appearance and flavour of grated Parmesan cheese. As its name implies, it is fortified with vitamin B12 and offers a variety of nutrients, including protein and iron. Less than one tablespoon provides 2.4 micrograms, which is 100% of the RDA. Make sure B12 has been added by checking the label twice; Red Star nutritional yeast is always a good choice. You can add nutritional yeast to soups, roasted vegetables, pasta, popcorn, mixed greens, and other foods.
Also Read ABout The Juice Cleanse Diet
Some tempeh, which is made from fermented soybeans, contains microorganisms that produce B12. There must be specific bacteria, like C, in the tempeh. K. and Freundii so carefully read the label to determine if it’s a significant source. pneumoniae, to produce B12. We suggest Lightlife tempeh, which is available in the majority of large grocery stores. You shouldn’t solely rely on tempeh to get your B12 because not all types of it contain the bacteria that produce it, but it can help you get more of it and act as a sensible plant-based protein that is high in fibre and low in saturated fat and cholesterol. Mix marinated tempeh chunks into salads, casseroles, and wraps.
Although soybean milk and liquid are not naturally fortified with B12, you can check the label to be sure. You should buy organic Edensoy Extra or Silk Organic Soymilk; just make sure to choose the unsweetened varieties because the flavoured ones have a lot of extra sugar added to them. One of these contains 2.4 micrograms of B12, which is enough for one day. This is encouraging if you don’t consume regular cow’s milk. Use soymilk in baking, lattes, hot chocolate, and cereal (hot or cold).
It has been demonstrated that some fungi, like dried shiitake mushrooms, contain significant amounts of B12. To get the recommended daily allowance of B12, you would need to consume a lot of shiitake mushrooms, but any intake is preferable to none. You can feel good about sautéing shiitake mushrooms and adding them to salads, eggs, wraps, sauces, and stuffing if you consume them along with other B12 sources.
Nori sheets in a deep purple colour are loaded with B12, making them a wise purchase for vegetarians. You’d need to consume about 4 grammes of purple seaweed daily to get your recommended dose of this B vitamin. However, if you regularly consume sushi rolls or snacks made with nori, you’ll get a good dose of B12, especially if you also consume other plant-based foods that have been fortified.