8 vegetarian foods to naturally boost Vitamin B12 levels
Fortified Breakfast Cereals
Many cereals are fortified with B12, making them a great option for vegetarians. Check the label to ensure they contain at least 100% of the daily B12 value.
Milk and Dairy Products
Cow’s milk, cheese, and yogurt are excellent natural sources of B12 for vegetarians. They’re also rich in calcium and protein, supporting bone and overall health.
Fortified Plant-Based Milk
These dairy alternatives are often enriched with B12, especially soy milk. A good option for vegans or those avoiding lactose.
Yogurt
Regular or Greek yogurt contains natural B12 and probiotics. It supports digestion while helping maintain healthy B12 levels. Choose plain versions for less sugar.
Cheese
Cheese is a tasty vegetarian B12 source. Paneer and mozzarella are popular options in Indian and Western diets that also provide protein and calcium.
Nutritional Yeast
Often used in vegan recipes for a cheesy flavour, fortified nutritional yeast is packed with B12. Sprinkle it on popcorn, pasta, or salads for a tasty boost.
Fortified Tofu
Some tofu brands are enriched with B12. It’s a great plant-based protein option for vegetarians and vegans alike—ideal for stir-fries or curries.
Mushrooms
Though not high in B12 naturally, some mushrooms like shiitake contain small amounts and can contribute when eaten regularly with fortified foods.