One cup of yoghurt has almost 28% of Vitamin B-12. Some studies suggest that the body can more easily absorb Vitamin B-12 from yoghurt than the Vitamin B-12 present in chicken.
Milk has Vitamin B-12, protein, calcium, and minerals. Cheese and paneer are also good sources of Vitamin B-12.
The best source of Vitamin B-12 for vegans is fortified cereals like bran and whole wheat oats. They are high in Vitamin B-12, folate, iron and Vitamin A.
Soy and almond milk are not natural sources of Vitamin B-12. However, fortified soy or almond milk can contain up to 2.1 mcg of Vitamin B-12.
One tablespoon of fully fortified yeast has 2.4 mcg of Vitamin B-12. A small amount of fortified nutritional yeast gives a nutty flavour to the food.
Nori, known as purple laver, is a dried edible seaweed commonly eaten in Asian countries like Japan. It has a good amount of Vitamin B-12.
Tempeh, a rich source of Vitamin B-12, is a fermented soybean cake eaten as a delicacy in Japan. One can consume tempeh in curries or soups.
Tofu, known as soy paneer or bean curd, is a rich source of Vitamin B-12 for vegans and vegetarians.
Released in 2014, this Telugu drama featured Allu as Lacky, who is desperate to settle in the USA. Talking about the box office success, the movie earned Rs 100 crore (Rs 1 billion).