New Delhi

Vitamin B12, or cobalamin, is essential for red blood cell formation, brain function, and DNA synthesis. “Since the body cannot produce B12 on its own, it must be obtained from food sources. A deficiency can lead to fatigue, anemia, nerve damage, and cognitive issues,” said clinical dietitian Garima Goyal.

According to Goyal, vegetarians in India are at a higher risk of B12 deficiency because plant-based foods naturally contain very little of this vitamin. “However, by incorporating the following six foods into your diet, you can maintain healthy B12 levels,” shared Goyal.

Dairy products (Milk, yogurt, cheese, paneer)

Milk and dairy products are a natural source of vitamin B12, making them an essential part of an Indian vegetarian diet. According to the Indian Food Composition Tables (IFCT) 2017, the B12 content in commonly consumed dairy products is:

Food Item Vitamin B12 (µg/100g or 100ml)
Cow Milk 0.19 µg
Buffalo Milk 0.12 µg
Goat Milk 0.07 µg
Curd (Cow Milk) 0.20 µg
Curd (Buffalo Milk) 0.16 µg
Paneer 0.72 µg
Cheese 1.44 µg

To meet the Recommended Dietary Allowance (RDA) of 2.2 µg/day, you would need:

*1 litre of cow’s milk (~2 µg B12) OR
*~300g paneer (~2.1 µg B12) OR
*A combination of dairy products throughout the day.

Eggs

Eggs, especially the yolk, are a good source of vitamin B12. “One large egg (~50g) contains about 0.5 µg of B12, covering around 20-25 per cent of the daily requirement. Adding boiled, scrambled, or poached eggs to your diet can help prevent deficiency,” said Goyal.

Fish and seafood (Salmon, Tuna, Sardines, Clams)

Seafood is one of the richest sources of vitamin B12. Some examples include:

• Salmon (100g) → 4.0 µg B12 (~180% of RDA)
  • Tuna (100g) → 2.2 µg B12 (100% of RDA)
  • Clams (100g) → 99 µg B12 (extremely high source)

Consuming non-vegetarian foods, including fish, even once or twice a week can significantly improve your B12 levels, said Goyal.

Organ meats (Liver and kidney)

Animal liver and kidneys, especially from lamb, are among the highest sources of B12.

Lamb liver (100g) contains 85 µg B12 (almost 40 times the RDA).

Since these are not commonly consumed in many Indian households, small portions once in a while can be beneficial for those who eat meat, said Goyal.

Fortified foods (Cereals, plant-based milk, nutritional yeast)

For vegetarians and vegans, fortified foods are a reliable alternative. “Many plant-based products are enriched with synthetic B12, which is well absorbed by the body,” said Goyal.

Look for:

Fortified cereals (Check labels for B12 content)
Fortified soy/almond/oat milk (Often contains ~1.5 µg per 250ml)
Nutritional yeast (1 tbsp can provide up to 5 µg B12)

Goyal said that since natural plant sources do not contain B12, including fortified foods in a vegetarian or vegan diet is essential.

Poultry (Chicken and turkey)

Chicken and turkey contain moderate amounts of B12. “100g of chicken provides about 0.3-0.5 µg of B12, making it a supportive addition to your diet. While it may not be as rich as fish or red meat, it still contributes to meeting daily B12 needs,” said Goyal.

Adding these foods to your daily routine will help maintain optimal energy levels, brain health, and red blood cell production.

READ MORE: Sahitya Akademy awardee Aatash wrote 10 books despite poor eyesight

What to note?

If you consume a balanced diet, including dairy, eggs, seafood, and fortified foods, you can prevent vitamin B12 deficiency. “However, if you have absorption issues, are pregnant, or follow a vegan diet, consider B12 supplements after consulting a doctor,” said Goyal.