Milk, curd, paneer, and cheese are probably the most accessible B12 sources for vegetarians, and they’re already a part of each day consuming in most Indian households. A glass of milk offers a helpful portion of the each day requirement, and curd contributes an analogous quantity whereas additionally supporting intestine well being by way of its probiotic content material. Paneer and arduous cheeses focus the nutrient additional, delivering extra B12 per serving than liquid milk does. What makes dairy genuinely precious isn’t just the quantity however the consistency, because it tends to be consumed each single day in tea, curd rice, buttermilk, or a paneer sabzi reasonably than often. Spreading consumption throughout the day, curd with lunch, milk within the night, typically helps absorption greater than consuming a big quantity in a single sitting, because the physique absorbs solely a restricted amount at a time.