Our body needs a regular supply of various nutrients like carbohydrates, proteins, minerals, and vitamins. Deficiency of any of these may lead to some health issues. So, what to do if you are feeling depressed, fatigued, and also experiencing symptoms of anemia? Vitamin B12 foods for vegetarian is what you need to search and add to your diet to overcome symptoms of B12 deficiency. What is Vitamin B12? Also known as Cobalamin, Vitamin B12 is a water-soluble vitamin that plays an important role in producing RBC or Red Blood Cells in our body. It is at the same time also effective in elevating our mood, thereby fighting symptoms of depression.
Let’s first acquaint you with some other benefits of consuming Vitamin B12 Sources for Vegetarians and then read about the best B12 Foods Vegan that you can add easily to your vegan diet.
Benefits of Vitamin B12 Foods
Reading about the benefits of Vitamin B12 you will yourself look for all food sources of B12 to include in your diet. B12 indeed is a super nutrient essential for almost every function played by our body. It is a vitamin that also helps in preventing anemia by playing an important role in DNA synthesis in our body. Here is a list of benefits of Vitamin B12 foods:
- Helps prevents anemia
- Helps prevent Eye problems due to aging
- Helps prevent Dementia
- Reduces the Risk of Cancer
- Builds up Red Blood Cells or RBC
- Acts as a Mood Enhancer
- Good for Heart Health
- Good for Bone Health
- Minimizes chances of Birth Defects
- Keeps you Energetic and Happy
Also Read: Know how to use folic acid vitamin b12
List of Vitamin B12 Foods Vegetarian
1. Yogurt
The number one vegetarian food that can fulfill your daily requirement of Vitamin B12 is yogurt.
A cup of plain yogurt can help overcome symptoms of B12 deficiency in a pure vegetarian way by giving about 45% of your daily requirement. Not just B12, plain yogurt is also rich in calcium, mineral, and other nutrients.
2. Dairy Products
You can rely on all sorts of dairy products for your body’s daily quota of B12. Loaded with B12, milk is easily available and can be used in different ways by vegetarians as well as by non-vegetarians. 1 cup of milk can offer you approximately 50% of your daily need for B12. Similarly, products made of milk, or dairy products are a wonderful source of B12.
3. Cheese
Likewise, cheese is one of the most widely used Vitamin B12 Sources for Vegetarians. Be it the Feta cheese or mozzarella cheese, almost all types of cheese are rich in Vitamin B12.
You can get as much as .10mcg of B12 with just one slice of Swiss cheese, which is an astonishing dose of this vitamin in a day.
4. Nori or Dried Seaweed
You will be able to distinguish what is the umami taste with the delicious seaweed that is also interestingly higher in Vitamin B12 quotient. Now, Nori sheets are also easily available in India and form an ideal solution for those with a deficiency of Vitamin B12 and are looking for a vegetarian supplement.
5. Fortified Tofu
Those who are fond of fortified tofu must be glad to know that it is a good source of vitamin B12.
Similar in taste to Indian Cottage Cheese, tofu is easy to include in your diet without compromising on the taste.
6. Fortified Cereals
Do include fortified cereals when considering b12 foods vegetarian. Be it whole wheat, oats, or bran, all fortified cereals are pretty high in vitamin B12.
Besides, they are rich sources of iron, folate, and other vitamins too.
7. Nutritional Yeast
When counting Vitamin B12 Foods Vegetarians, do consider nutritional yeast.
With a nutty and cheesy flavor, nutritional yeast offers a bundle of health benefits to one who consumes it. You can easily get about 2.5 mcg of B12 with just one spoon of nutritional yeast in your diet.
8. Shiitake Mushroom
Last on our list of b12 foods vegan, we have Shiitake Mushrooms. Although not as good as nori or dairy products, still shitake mushrooms are ideal for those who are looking for a vegetarian source of B12.
Adding about 50 grams of these mushrooms in a dried form in your diet can help you get some amount of B12.
Vitamin B12 Supplements
In case, you are still not able to fulfill your daily value of DV of B12 through the above-mentioned b12 foods vegan, you may try consuming the following supplements. However, make sure to first consult your doctor before starting up with any B12 supplements.
- Solimo Vitamin B12 Gummy
- Nature Made B12 Softgel
- Vitafusion Vitamin B12 Gummy
- Ritual Multivitamin Capsules
- Natrol Vitamin B12 Fast Dissolve Tablets
- Jarrow Formulas Methyl B12 Chewables
Symptoms of Vitamin B12 Deficiency
Why is it important to take a good amount of b12 in your diet? It is mainly to stay fit and fine and secondly to avoid symptoms of B12 deficiency.
Some common symptoms of Vitamin B12 deficiency are:
- Digestion Problems
- Lethargy and Fatigue
- Lack of Concentration
- Difficulty in Breathing
- Difficulty in Walking
- Excessive Sweating
- Tingling Sensation in Feet and Hands
- Loss of Appetite
- Sore Throat
- Insomnia
- Pale Skin
- Depression
- Anxiety
- Weakness
The Bottom Line
Needless to say, like any other vitamin, B12 is an essential nutrient that our body needs in an adequate amount. The strange thing to note is that it is often in a lower range especially in vegetarian people. Therefore, you need to be aware of all the vitamin B12 sources for vegetarians. Instead of relying on supplements for B12, we recommend you to get your daily value (DV) of B12 through the above-mentioned b12 foods vegan to minimize the chances of B12 deficiency.
