By Akshara
January 2, 2026
Vitamin B12 occurs naturally in animal-based foods and some dairy products commonly eaten in Indian diets. These sources are not fortified and have been part of traditional eating patterns for generations.
Egg yolks naturally contain vitamin B12. Gentle cooking methods like boiling or soft scrambling help retain nutritional value.
Cow’s milk provides vitamin B12 and remains nutritionally stable even after heating, making it suitable for daily consumption.
Fermented dairy contains vitamin B12 and is often easier to digest. Homemade curd made with live cultures is preferred.
Fresh paneer retains vitamin B12 from milk and is best consumed lightly cooked rather than fried heavily.
Fish such as sardines, mackerel and rohu are naturally rich in vitamin B12. Steaming or shallow cooking preserves nutrients.
Animal meats are reliable sources of vitamin B12 and are traditionally consumed in moderate quantities across regions.