News India Live, Digital Desk: Vitamin B12 is very important for the body. The good thing is that there are many food items in the market which are full of vitamin B12 and will not be heavy on your pocket. Let’s know about 5 such foods that can be purchased for less than Rs 100:
1. Paneer
Paneer, especially processed cheese, is rich in vitamin B12. Vitamin B12 is found up to 1-3 micrograms in 100 grams of cheese. It can be eaten in limited amounts with sandwiches, paratha or salad.
2 eggs
Egg is a cheap and easily available source of vitamin B12. A large size egg contains about 0.6 micrograms of vitamin B12. Eating eggs is beneficial by boiling, making omelets or putting it in curry.
3. fortified grains
Many branded breakfast grains and oatmeal are fortified from vitamin B12. A bowl of fortified grains can be found from 0.6 to 2 μg vitamin B12. Eating them with milk provides additional benefits.
4. Milk
Milk and dairy products are the best sources of vitamin B12. A glass of milk (about 250 ml) contains vitamin B12 up to 1.2 micrograms. Milk can be included in tea, smoothie or porridge. It is a nutritious and affordable option for both children and elders.
5. Curd
Yogurt is also an affordable food item rich in vitamin B12. About 100 grams of yogurt contains about 0.4 micrograms of vitamin B12. Yogurt can be eaten with breakfast, salad or smoothie.
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