One glass of cow’s milk contains about 1.1 micrograms of vitamin B12, which fulfills about 45 percent of the daily requirement. Milk is used daily in Indian homes in the form of tea, shake or directly, which makes it easy to include it in the diet. According to research, the B12 present in milk is easily absorbed by the body. Drinking turmeric milk also provides anti-inflammatory benefits.

A bowl of plain curd contains 0.6 to 1.0 micrograms of vitamin B12. Live bacteria present in curd improve intestinal health, which improves absorption of B12. Curd is usually included in Indian food daily. Many researches have revealed that vegetarian people who eat curd regularly have better levels of B12.