vitamin-b12-foods-for vegetarians


You all will agree with this:

Making your child eat his bowl of veggies is tough.

Click here if you want to make it easy.

Nevertheless, parents still insist and try several ways to make their child eat fruits and vegetables, and drink milk.


Well, because they want to give their child a balanced nutrition.

But, do a plate of fruits and vegetables and a glass of milk guarantee a balanced nutrition?

Or are you missing something?

You all know about Vitamin B12. Also known as Cobalamin, it is an important component of Vitamin B-complex.

What does Vitamin B12 do?



  • It helps in the formation of red blood cells in your child.
  • It helps in the healthy functioning of the brain cells. Since childhood is the storehouse of development, adequate intake of Vitamin B12 foods can make a lot of difference in this phase.
  • During pregnancy, proper dosage of Vitamin B12 helps in the brain development and proper growth of the baby.

And what’s the bottom line?

Vitamin B12 only occurs in animal products like beef, pork, ham, poultry, eggs, lamb and fish. It is absent in plants, which makes it an exception in the whole Vitamin B-complex. Click To Tweet

Now, this is crazy:


Dr Sadanand Naik, the head of Biochemistry at KEM Hospital, Pune, conducted a study among middle-class men in Pune which showed that 81 percent had low levels of vitamin B12. The study also showed that vegetarians are 4.4 times more likely to experience a vitamin B12 deficiency.

So, being a vegetarian, you don’t have any Vitamin B12 foods for yourself? Do you have to introduce animal foods in your diet to make up for the deficiency of Vitamin B12?

Seems impossible, right?

Milk and milk products like cheese, curd, and butter have small amounts of Vitamin B12. They are the natural sources of Vitamin B12 for the vegetarians. However, they are not sufficient to fulfil your child’s requirement for this vitamin.

Vegetarians always suffer from the defeciency of Vitamin B12. But, not any more! With these food sources in hand, even vegetarians can get ample Vitamin B12 in their diet. #MomandMe #nutrition


With an increasing trend to go vegetarian these days, your child stands a high chance to suffer from Vitamin B12 deficiency as he grows up because it is difficult to absorb at a later stage.

A constant absence of this nutrient from his diet can lead to the symptoms of pernicious anaemia like:

  • Pale skin
  • Constipation, diarrhoea, and loss of appetite
  • Behavioural changes
  • Mood swings
  • Lethargy with no desire to play or study
  • Heart palpitations and shortness of breath
  • Weight loss

You might be wondering…

I have talked about the problem, but what’s the solution then? If milk and milk products are not sufficient for your child, what should you do?

Here’s the deal:

Introduce fortified foods in your child’s diet to make up for the deficiency of Vitamin B12 Click To Tweet

What are fortified foods?



Fortification is a process to supplement various food items with specific rare nutrients that are easily available in the market and readily accepted by the community.

Therefore, in addition to milk and milk products, introduce these Vitamin B12 foods in your child’s diet for his balanced nutrition:

  • Breakfast cereals like cornflakes, chocos, all-bran, and oats
  • Health drinks like Bournvita, Horlicks etc.
  • Yoghurt and buttermilk
  • Soy milk
  • Soy products like tofu

These Vitamin B12 foods are not only for your child but yourself too! Remember, only a healthy parent can raise a healthy child!

Like the post? Share your views in the comments below! Don’t forget to share it with other parents on social media. We will be grateful for your endeavour to spread a word about balanced nutrition amongst other parents.

Want to know if your child is taking sufficient Vitamin B12? Get to know from our dietician today.



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Dr Vinita Vashist

Hi, I am Dr Vinita, a homoeopathic medical professional and a post-graduate in Dietetics and Nutrition. Intrigued by the role of diet in one’s health, I share my ideas and knowledge on this blog to help parents understand the important nutrients required for their child’s health, which they cannot substitute later in life. It will help you and I understand the basic problem of today’s generation regarding nutrition and how can you inculcate healthy eating habits in your child.


Dr Shireesh Jain · February 18, 2018 at 8:38 am

Good scientific and Practical information. Most of us usually ignore it knowingly or unknowingly. Dr kindly continue to aware on other topics also.

    Dr Vinita Vashist · February 19, 2018 at 1:26 pm

    Thank you for reading and posting a comment. Your efforts are ever motivational. Keep reading.

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