News India Live, Digital Desk: Vegetarian Diet: Maintaining physical and mental health in today’s busy lifestyle is a big challenge. Lack of many essential nutrients in the body has become common, out of which vitamin B12 is an important. This vitamin, also called cobalmin, is extremely important for the manufacture of our veins, red blood cells and DNA. It is a water soluble vitamin, so the body is unable to store it for a long time. Symptoms of Vitamin B12 deficiency: Vitamin B12 deficiency can cause many physical and mental problems. Some of the major symptoms are as follows: Realizing persistent fatigue and weakness, weakening of memory or forgetting problem, irritability in nature, difficulty in speaking, trouble in making balance, weakening of eyesight or blurred, bleeding in gums or red-links, breathlessness or breathlessness, breathlessness in nerves, tingling or frequent nerves, weakness or numbness, muscles in nerves Symptoms like fall or jaundice, depression and mood swings, loss of appetite and weight loss. Apart from this, anemia and neurological problems are also associated with its deficiency. If you feel any such symptoms, it is important to contact a doctor immediately. These foods are for vegetable vitamin B12: Consumption of these foods can fulfill their vitamin B12 deficiency. If the deficiency is very severe, supplements can also be taken with doctor’s advice. Since vitamin B12 is found mainly in animal products, it may be a bit challenging for vegetarians to fulfill it. However, there are some vegetarian foods that can be overcome by including it in their diet: Dairy products: milk, curd, cheese, buttermilk and other dairy products are good sources of vitamin B12. Consuming a glass of milk or a bowl of yogurt daily can be very beneficial. Nutritional yeast (nutritional yeast): It is a fortified food item that is an excellent source of vitamin B12. It tastes like cheese and can be eaten by mixing it in soup, salad or pasta: Many breakfast grains, plant-based milk like soy milk or almond milk and energy bar are fortified from vitamin B12. Be sure to check the amount of vitamin B12 on their packets. Tofu and soy products: Tofu, soy milk and other soy products made of soybean can also provide vitamin B12, especially if they are fortified. Anaz: Different types of grains, such as oats, wheat and ragi are also found in some quantity of vitamin B12, especially when they were found to Idli, dosa, yogurt rice and other firmly fans can contain small amounts of vitamin B12 due to microorganisms. Although not the main sources, some green vegetables such as capsicum and spinach can also get a small amount of B12. Making them part of your diet is healthy. Blaubry: It is a fruit of antioxidants and can also contain some B12.