I am suffering from b11 vit deficiency. Which food taken in diet nd m veg pure. Help me.

Question

Few diet tips - not to eat fried food items and can eat all green vegetables, moong, chana,
dal, rice etc and to apply ghee over chappati and don't apply oil over chappati and to drink milk mixed with turmeric powder twice a day and if possible in breakfast eat atleast one bajra ka rotla and eat seasonal fruit.

Jatin Soni · Accepted Answer

Few diet tips - not to eat fried food items and can eat all green vegetables, moong, chana,
dal, rice etc and to apply ghee over chappati and don't apply oil over chappati and to drink milk mixed with turmeric powder twice a day and if possible in breakfast eat atleast one bajra ka rotla and eat seasonal fruit.

Sajeev Kumar · Answer

Eat fortified foods two or three times a day to get at least three micrograms (mcg or �g) of B12 a day
OR Take one B12 supplement daily providing at least 10 micrograms
OR Take a weekly B12 supplement providing at least 2000 micrograms.
If relying on fortified foods, check the labels carefully to make sure you are getting enough B12. For example, if a fortified plant milk contains 1 microgram of B12 per serving then consuming three servings a day will provide adequate vitamin B12. Others may find the use of B12 supplements more convenient and economical.
FoodEstimated Amount of B12 (% of DRV)Serving Size
Nutritional yeast1801 Tbsp
Brewer's yeast52 Tbsp
Fortified cerealvaries by type1-2 cups
Regular yogurt188 oz
Greek yogurt208 oz
Soy milk501 cup
Milk, low-fat181 cup
Tempeh53 oz
Miso93 oz
Tofu111 oz
Calf's liver11783 oz
Sardines1493 oz
Mackerel3173 oz
Octopus3003 oz
Shrimp284 oz
Halibut263 oz
Crab1923 oz
Lobster673 oz
Caviar931 oz
Scallops254 oz
Salmon803 oz
Clams16483 oz
Oysters6003 oz
Mussels4003 oz
Lamb (lean cuts)up to 62 (shoulder)3 oz
Herring3123 oz
Cod203 oz
Cheeseup to 15 (Swiss)1 oz
Egg (yolk included)101 large.