B12 deficiency: B12-rich vegetarian meals

 1. Do you have a B12 deficiency?

 Your body cannot function normally without B12. Your body may be deficient in vitamin B12 if you are running low, easily exhausted, and experience fatigue and lethargy. It is ideal to get a standard blood test to really look at the degrees of fundamental nutrients and minerals in your body.

B12 is likewise a central member in the capability and improvement of cerebrum and nerve cells. Our bodies do not produce this vitamin. Therefore, we must consume sufficient B12 through diet. Eggs, chicken, and meat are popular sources of vitamin B12. However, vegetarians may have trouble getting enough B12 from food.

The following are some vegetarian-friendly, abundant, and easily accessible sources of vitamin B12. After consulting with your doctor, you may take supplements if you are unable to meet your daily vitamin B12 needs through diet.

2.Spinach

Green veggies like spinach, are one of the most incredible vegan choices to add vitamin B12 to your body. Spinach can be used in a variety of dishes, including sabzis, soups, and smoothies.

3. Greek yogurt

 Greek yogurt is high in vitamin B12 and protein. When you buy yogurt or make it, make sure there is no sugar added. You can eat it with prepared potatoes for a delectable mix, or add a few berries in a cup of yogurt for a reviving and nutritious bite.

4.Beetroot 

Beetroot is high in vitamin B12, iron, fiber, and potassium. Regular consumption of beets is known to increase stamina, blood circulation, and hair growth. It also improves skin health and glow.

5. Tempeh 

Tempeh is a traditional Indonesian dessert made of fermented soybeans. Similar to tofu, it is a good source of vitamin B12 and other nutrients. It can be grilled, baked, or steam cooked. Tempe contains a significant amount of Vitamin B12 (0.7–8.0 g/100 g), according to a 2014 study that was published in the journal Nutrients. The study also found that the increased vitamin B12 content may have been caused by bacterial contamination during tempe production.

6.Cow's milk 

Cow's milk can be a good source of vitamin B12, protein, calcium, phosphorus, and potassium—unless you're vegan, lactose intolerant, or have another allergy. It is possible to meet your daily requirement by drinking two cups of milk per day. Milk items, for example, cheddar are likewise a decent wellspring of vitamin B12.