Having a robust body should be everyone’s priority to be able to enjoy life for the fullest. For this, staying protected from harmful bacteria and consuming a balanced diet is a must. For most of us, a diet with all the necessary nutrients consists of protein, calcium, folate, certain vitamins, etc. However, we forget elements that can be highly beneficial for our brain, blood levels, etc, such as vitamin B12. It is an essential nutrient for nerve function and the development of red blood cells. Vitamin B12 is basically called brain food and its deficiency can lead to cognitive decline and impaired nerve function, as per health reports. To also avoid issues like tiredness, fatigue, anaemia, tingling of hands and feet, numbness, weakness, blurred vision, digestive problems, etc, consume the following food items on a regular basis. 


Chicken is highly nutritional and is also easily available in almost all parts of the world. Besides being a rich source of protein and fibre, chicken is great for fulfilling the need of vitamin B12 in the body. You can prepare this any way you want and eat your way to a wholesome body! 



Here’s is happy news for all those pizza and pasta lovers. Mozzarella cheese is one of the most amazing sources of vitamin B12. Now you can have that scrumptious pizza without much guilt. However, if you are trying to lose weight, you might want to go easy on yourself and have mozzarella with salads. 


Indian cottage cheese is loved by food enthusiasts around the world. It is a very nutritional source of vitamin B12 with other beneficial elements in it. Depending on your cooking style, paneer can turn out to be one of the best low-calorie foods for you. 



Milk is something that people around the world consume and the good news is it can help you to keep problems caused by vitamin B12 deficiency away. In fact, milk is such an amazing source of this nutrient that it can provide almost 20 per cent of your daily vitamin B12 need. 

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Be it vegans, vegetarians or non-vegetarians, mushrooms are loved almost by all. Since certain types of mushrooms, such as shiitake mushroom are rich in vitamin B12, we say you increase your consumption of this plant-based food. There are several healthy mushroom recipes that you can enjoy with your family. 



Unlike older times, we Indians have now started consuming more and more cereals in our breakfasts. It is ready-to-eat, less-time consuming and most importantly, available in various flavours. To help your body become healthier, consume vitamin B12-rich cereals that are made of whole grains. 

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Things become a little difficult for all those who are lactose intolerant or vegans. As most food items rich in vitamin B12 are dairy and animal-based, such people run out of options to provide their bodies vitamin B12. Need not fret, because soymilk can get a day's worth of vitamin B12 in just one cup. 

Greek Yogurt 

Greek Yogurt

Yogurts are yummy and are packed with some amazing nutrients, including vitamin B12. These are easily available in various stores, however, make sure to invest in the plain, unsweetened Greek yogurt to take in its maximum benefit. 

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Whey Powder

Whey powder is consumed by those who spend time doing high-intensity workouts, especially in gyms. While one should consult a doctor before beginning to take this, it a good source of vitamin B12.


Again, if you’re vegan, vegetarian or lactose intolerant, here is another vitamin B12-rich source for you. Tofu is gaining popularity for being healthy and a versatile food element. A bowl full of tofu will be sufficient to complete your body’s need for vitamin B12.

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