Fortified plant milks

Filling dietary gaps, preventing iron deficiency in youngsters, and increasing bone density and strength are all benefits of fortification. If you're lactose intolerant or allergic to dairy, though, lactose-free or nondairy alternatives should be your first choice. Nondairy milk is also popular among vegans who want a healthy alternative to dairy milk.

While soy, almond, and rice milk aren't naturally high in vitamin B12, they're frequently fortified, making them a good source. These dairy substitutes may be used in recipes in place of regular milk or enjoyed as a tasty beverage! Although the quantity of B12 in non-dairy milk varies depending on the kind and brand, a cup can contain up to 3 micrograms. Soy milk, for example, has up to 86% of the daily need for vitamin B12 in only one cup (240 mL). As a result, fortified non-dairy milk is an excellent choice for anyone looking to improve their B12 intake and avoid deficiency. The B12 in nondairy milk is synthetic, much like the B12 in other fortified sources, thus it's vegan-friendly.