Vitamin B12 is a very important nutrient for the human body. It helps to keep out nerve cells healthy and it is also a key component in the formation of DNA.
It is mostly found in large amounts in meat, poultry, fish, dairy and eggs.
This may be a problem for you if you are a vegetarian, because it can be very easy for you to have a deficiency in this vitamin.
Nutritionists advise vegetarians to take B12 supplements to compensate for the deficiency, but there are also natural sources of vitamin B12 out there.
What are some of the natural sources of Vitamin B12?
• Plain yoghurt
This is one of the richest sources of B12, with about 1.3 micrograms for about 8 ounces. Make sure that the yogurt is low fat however.
• Low fat milk
It is no surprise that dairy is the second best source of vitamin B12 is milk. It has about 1.1 micrograms for about 8 ounces.
Make sure that you include some eggs in your diet if you are a vegetarian, as often as possible. This is because not only are eggs an excellent source of protein, they also carry about 0.4 micrograms of Vitamin B12 each.
What about vegans?
Vegans tend to not consume dairy products or eggs, so natural sources of vitamin B12 that they could consume include soy milk that is fortified with B12, cereal fortified with B12, nutritional yeast and tempeh.