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Vitamin B12 Cobalamin Rich Foods recipes


Last Updated : Apr 02,2018




What is Cobalamin?
Vitamin B 12, also known as cobalamin, is one of the last members of B-complex vitamins discovered in 1948. It is red in colour and mainly contains cobalt. Besides cobalt, it contains carbon, oxygen, phosphorus and nitrogen.

3 main functions of Vitamin B12, Cobalamin

1. The production of red blood cells (RBC) which carry oxygen and nutrients to all parts of our body.
2. Overall growth and development of the body.
3. The normal functioning of all the cells, especially those of the bone marrow, nervous system and GI tract.

The suggested daily intake of vitamin B12 (mcg/d) is:
Adult man and woman 1
Pregnant woman 1
Lactating woman 1.5
Kids (1-18 yrs) 0.2 to 1.0

The main sources of this vitamin are Liver, Organ meats and Fish.

Top 4 vegetarian sources of vitamin B12

Top 4 vegetarian sources of vitamin B12
1. Eggs
2. Milk
3. Curds
4. Paneer

However some amount of vitamin B12 is lost during pasteurization of milk.

A low level of vitamin B12 have characterized symptoms like lethargy loss of appetite, headache, sore tongue, weight loss, nervous system abnormalities and tingling of extremities. Serve deficiency leads to Megaloblastic anaemia.

A little effort in trying a few of our vegetarian recipes rich in Cobalamin will help pure vegetarians make up for their vitamin B12 requirement partly.

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Recipe# 41427
26 Apr 18

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 by Tarla Dalal
This dip is as unique and exciting as its name! The Tzatziki Dip is a Lebanese dip made with hung curds and cucumber, flavoured with garlic and dill leaves. The peppy taste of this dip makes it a great accompaniment for pita bread. Although no cream is used ....
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Recipe# 3594
26 Nov 12

 
 
by Tarla Dalal
This tangy curd preparation makes a wonderful summertime treat when served chilled. Grated lauki contributes minimal calories and also blends perfectly with the 'minty' flavour of this raita. If you are fussy about milk, this raita is an ideal meal time feast to meet your protein and calcium requi ....
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Recipe# 607
20 Mar 18

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by Tarla Dalal
Kadhi is inseparable from gujarati cuisine. It is basically a wonderful sweet and spicy curd mixture thickened with gram flour, which can be enhanced in many ways using other ingredients like pakoras and koftas. This simple dish requires tact and perfection, which comes from practice. Remember never ....
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Recipe# 1747
02 Apr 18

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 by Tarla Dalal
Long-grained basmati rice, pressure-cooked in tangy tomato-based gravy interspersed with spongy cottage cheese cubes, the paneer pulao is a toothsome treat that will delight your family and friends! Enjoy this pulao as it is or have it with
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Recipe# 37297
17 Jul 12

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 by Tarla Dalal
This smashingly tasty Palak Raita will steal your heart with its simple yet rustic flavour. The contrast of dark green against the light colour of curds is a treat to behold too. Just ensure that you refrigerate the raita for at least half an hour, and till serving time, so that the palak remains cr ....
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Recipe# 33251
16 Sep 16

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 by Tarla Dalal
Revel in the cooling effect and goodness of doodhi and protein-rich curds, in one single dish! While you might worry that using doodhi alone might result in a mushy raita, some smart moves make this version a lot more exciting. Onions, green chillies and ginger are cooked along with the doodhi t ....
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Recipe# 42311
14 Mar 18

 
 by Tarla Dalal
A quick and easy egg-based breakfast that tastes yum and looks good too. Sunny Side Up Eggs as the name suggests looks like a splash of yellow on a white background, so it has a bright and cheery look that invites you to take a bite! The best part is that it can be made very easily and quick ....
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Recipe# 32869
19 Mar 18

 
 by Tarla Dalal
Pachadis are the south Indian equivalent of raita, and commonly there are two types of this accompaniment. The ones made with colocassia as the base are usually spicy, while the ones made with curds as the base are are normally bland. However, here is a unique ....
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Recipe# 4320
16 May 13

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 by Tarla Dalal
This aromatic subzi gets its characteristic green colour and fresh flavour from a marinade of coriander, mint and green chillies. The addition of cashews and curds to the marinade imparts a rich flavour and creamy texture to the paneer, giving this subzi a luxurious feel. Like most preparations of p ....
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Recipe# 1494
15 Mar 18

  This recipe has an associated video
 by Tarla Dalal
A favourite with most people while eating out at any Punjabi restaurant! paneer makhani as the name suggests is a very rich subzi from the lap of Punjab. It uses one of Punjabi cuisines most loved ingredients butter. In traditional Punjabi houses, the women folk make pure white butter from thick ....
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Recipe# 3565
26 Mar 18

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 by Tarla Dalal
Low-cal Paneer Palak Kofta in Makhani Gravy, anyone? The weight-watcher is usually terrified of words like paneer and makhani, but here is a low-cal version of this popular North Indian dish specially formulated to please food lovers without adding to their waistline. The innovative twist here is th ....
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Recipe# 37775
Yesterday

 
 
by Tarla Dalal
While you would surely have tried the common combo of paneer and green peas, here is a mind-blowing preparation of paneer with sweet corn, perked up with crisp capsicum, green chillies, ginger and spices. One exciting aspect of Paneer Makai is that sweet corn is used both in whole and puree form, so ....
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Recipe# 41928
19 Jul 17

 
 by Tarla Dalal
The Pumpkin Raita is an easy but elegant recipe that brings together the mellow tang of curds with the pleasing sweetness of pumpkin. The parboiled pumpkin gives the raita a nice mouth-feel while a simple, traditional tempering gives it a peppy aroma and good flavour. A tasty and refreshing ....
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Recipe# 2404
14 Sep 16

  This recipe has an associated video
 by Tarla Dalal
The desi tongue drools at the sight of Paneer Masala. It is perhaps the first dish that comes to mind when one thinks of paneer. A succulent tomato-based gravy flavoured with an elaborate masala paste containing almost all the spices in your masala dabba together with onions, coconut, and other ingr ....
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