Vegetarian and B12 Deficient? Essential Foods to Boost Your Levels

• Vitamin B12 is crucial for red blood cell formation, nervous system maintenance, and DNA synthesis, with deficiency leading to anemia, neuropathy, and cognitive issues.
• Strict vegetarians are at higher risk of B12 deficiency as most natural sources are animal-derived; poor diet and malabsorption also contribute.
• Key vegetarian sources include milk, curd (probiotic), cheese (Swiss, mozzarella, cheddar), fortified cereals, and cottage cheese (paneer).
• Milk enhances red blood cell formation and nerve health, while curd improves gut health and nutrient absorption.
• For severe deficiencies, healthcare providers may recommend supplements or cobalamin injections, especially for neurological symptoms.

Why It Matters: Vegetarians can combat B12 deficiency by incorporating milk, curd, cheese, fortified cereals, and paneer into their diet.