Vitamin B12 is crucial for the formation of red blood cells, neurological function, and DNA synthesis.
Since plant-based sources of vitamin B12 are limited, lacto-ovo vegetarians should take extra care to ensure adequate intake.
One way to meet vitamin B12 needs is by consuming dairy products and eggs regularly.
Milk, cheese, yogurt, and eggs contain vitamin B12 and can contribute significantly to meeting daily requirements.
Including these foods in your diet on a daily basis can help maintain optimal vitamin B12 levels.
Another option for lacto-ovo vegetarians is to incorporate fortified foods and supplements into their routine.
Many plant-based milk alternatives, cereals, and meat substitutes are fortified with vitamin B12.
Additionally, vitamin B12 supplements are widely available and can be taken regularly to ensure adequate intake.
To enhance iron absorption, it is beneficial to consume plant-based sources of iron together with vitamin C-rich foods.
Including a variety of these iron-rich foods in meals can help meet daily iron requirements.
However, in some cases, it may be necessary to supplement iron.
They can provide guidance on iron supplementation and help determine the appropriate dosage.
To enhance iron absorption, it is beneficial to consume plant-based iron sources with vitamin C-rich foods.
