Milk, curd, paneer, and cheese are the most accessible B12 sources for vegetarians, and they are already part of daily eating in most Indian households. A glass of milk provides a useful portion of the daily requirement, and curd contributes a similar amount while also supporting gut health through its probiotic content. Paneer and hard cheeses concentrate the nutrient further, delivering more B12 per serving than liquid milk does. What makes dairy genuinely valuable is not just the amount but the consistency, since it tends to be consumed every single day in tea, curd rice, buttermilk, or a paneer sabzi rather than occasionally. Spreading intake across the day, curd with lunch, milk in the evening, generally helps absorption more than consuming a large amount in one sitting, since the body absorbs only a limited quantity at a time.
