Vitamin B12 is vital for red blood cell production, neuron function, and DNA synthesis, and a deficiency can be harmful.
Those following a plant-based diet, particularly vegans and strict vegetarians, are at higher risk for B12 deficiency since it is primarily found in animal-derived foods.
While some plant-based milks are fortified with B12, the amount can vary significantly, making them insufficient as a sole source of the vitamin.
Fruits and juices like orange or pomegranate do not provide significant B12, and traditional drinks like lassi also lack this essential nutrient.
To support overall health and nutrient absorption, incorporate folate-rich foods, vitamin B6 sources, vitamin C-rich foods, calcium-containing foods, probiotic-rich foods, and magnesium-rich foods into your diet.
Foods like leafy greens, legumes, citrus fruits, dairy products, and nuts are recommended for their respective nutritional benefits.
Consulting a qualified dietitian is important for personalised dietary guidance if you're concerned about vitamin B12 deficiency.
Chhath Puja 2024 8 popular foods to make in this festival