Vitamin B12 helps in forming red blood cells, the myelin sheath that covers nerves, and plays a role in energy metabolism. While B12 occurs naturally in animal foods, it can be found in a number of dairy products as well as in fortified foods. Here are 7 vegetarian foods that will help you get your daily value of B12 and protein.
7 High-Protein Vegetarian Foods Rich in B12
1. Milk
Milk contains protein along with vitamin B12, and can be incorporated in your diet as a beverage or used in cooking or baking. Fortified milk, whether it is plant-based or not, can also contain vitamin B12.
2. Curd and Greek Yogurt
Made using milk, curd is a good source of protein as well as vitamin B12. Greek yogurt is higher in protein, and can be combined with fruits, veggies, or nuts as a healthy snack.
3. Paneer
This popular dairy product is high in protein and vitamin B12 and can be used in various preparations to add variety to your diet.
4. Cheese
High in protein, cheese has variable amounts of vitamin B12 as well. Although it has a lot of saturated fat and sodium, it can be consumed in small amounts as part of a healthy diet.
5. Fortified Breakfast Cereals
These can be a source of vitamin B12 and are high in fiber. As with all fortified foods, it is a good idea to check the label to ensure a good amount of protein in your morning meal.
6. Fortified Nutritional Yeast
This is a good source of both B12 and protein, as long as it is fortified. It has a cheesy flavor and can be used as a condiment over pasta, salads, soup, or toast.
7. Fortified Plant-based Milk
Fortified soy milk can be a good source of protein and vitamin B12. Other plant-based milks, including almond milk and oat milk, may also have vitamin B12, but soy milk is higher in protein.
Note on Vitamin B12
Not all vegetarian foods are high in B12, and people on vegetarian or vegan diets may need to pay special attention to the amount of B12 they consume. A regular check on fortified foods may be necessary to fulfill one’s daily requirement, and a physician may advise B12 supplements in the case of deficiency.
