Vitamin B12 Foods List Vegetarian In Marathi
For example a single veggie burger patty contains 141 micrograms and a cup of fortified bran flakes contains 15 micrograms of the nutrient. Vitamin b12 is one of the greatest nutritional concerns for vegetarians and vegans because vitamin b12 is generally found only in animal foods.
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Dairy products 250ml of milk would include roughly 12 14 micrograms of vitamin b12.
Vitamin b12 foods list vegetarian in marathi.
More vitamin b12 is needed than what was believed in the past.
The daily value for vitamin b12 is 24mg per day which has been recently reduced from 6mg per the usda food labeling standards.
Skimmed milk would give you 1 microgram.
Here are the top 12 foods that are high in vitamin b12.
Below are the top 10 foods highest in vitamin b12 by common serving sizes click here for an extended list of vitamin b12 rich foods and here for other foods high in vitamin b.
If you are vegetarian see the article on vegetarian sources of vitamin b12.
Because vitamin b12 occurs naturally in animal derived foods people who choose to avoid animal products are most at risk for inadequate vitamin b12 intake.
Fortified foods are a good vegetarian source of vitamin b 12.
The liver of most red meat animals is a rich vitamin b12 food most noticeably the liver of lamb providing 86ug per 100g when cooked.
It is difficult to obtain adequate intake of vitamin b12 from foods that naturally contain this vitamin eg.
Vitamin b12 is crucial to the healthy functioning of the human body as deficiencies can contribute to anemia nervous system damage cardiac disease stroke and complications in pregnant women notes the vegetarian society.
Other notable b12 rich livers come from veal beef and moose providing similar amounts.
This is because these items contain relatively small amount of vitamin b12 eg.
Vegetarian foods high in vitamin b12 include fortified cereals fortified fruit juices fortified tofu yogurt milk cheese eggs vitamin water and whey powder.
If youre concerned that you may not be getting enough b12 look for some of these foods.
Strict vegetarian and vegans may also need to consume supplemental b12 or include foods fortified with this nutrient.
Vitamin b12 is an essential nutrient that your body cant make on its own so you need to get it from your diet or supplements.
These include soy products dairy alternatives and breakfast cereals.
Lets take a look at some of the food sources of vitamin b12 so as to make up the daily rda.
Ah liver natures most potent multi vitamin.
The newest recommendations call for intake of 40 ugday in adults 45 ugday during pregnancy and 50 ug day while breastfeeding.
As discussed earlier non vegetarian food items are the best sources of the vitamin.
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