"
HomeblogsHealth-and-wellnessBest Vitamin B12 Foods For Vegetarian

Best Vitamin B12 Foods For Vegetarian

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.

Vitamin B12

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:

  1. Helps prevents anemia
  2. Helps prevent Eye problems due to aging
  3. Helps prevent Dementia
  4. Reduces the Risk of Cancer
  5. Builds up Red Blood Cells or RBC
  6. Acts as a Mood Enhancer
  7. Good for Heart Health
  8. Good for Bone Health
  9. Minimizes chances of Birth Defects
  10. 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.

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.

Cheese

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.

Fortified Tofu

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.

Fortified Cereals

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.

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.

Shiitake Mushroom

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.

Vitamin B12 foods vegetarian is an essential nutrient that is necessary for a wide range of bodily functions. A deficiency in vitamin B12can lead to a range of symptoms, some of which can be quite serious if left untreated. Some common symptoms of vitamin B12 deficiency are:

  1. Digestion Problems: B12 foods vegetarian is crucial for the proper working of the digestive system. A deficiency in vitamin B12can lead to problems such as constipation, diarrhea, bloating, and nausea. These digestive problems can be particularly concerning for people who already suffer from digestive disorders such as irritable bowel syndrome (IBS).
  2. Lethargy and Fatigue: B12 foods vegetarian is crucial for the RBC production, which are responsible for carrying oxygen through the body. A deficiency in vitamin B12 can lead to anemia, which can cause lethargy, weakness, and fatigue. This can have a significant impact on a person’s quality of life, making it difficult to carry out daily activities.
  3. Lack of Concentration: Vitamin B12 is essential for the proper functioning of the nervous system, and a deficiency can lead to problems with memory, concentration, and cognitive function. This can make it difficult for people to focus on tasks or remember important information, which can be frustrating and challenging.
  4. Difficulty in Breathing: Vitamin B12 plays a role in the for the RBC production, which are responsible for transporting oxygen to the body’s tissues. A deficiency in Vitamin B12 foods vegetarian can cause shortness of breath, difficulty breathing, and chest pain. This can be particularly concerning for people who already suffer from respiratory disorders such as asthma or chronic obstructive pulmonary disease (COPD).
  5. Difficulty in Walking: B12 foods vegetarian deficiency can affect the nervous system, leading to problems with coordination, balance, and walking. This can make it difficult for people to carry out daily activities such as walking, climbing stairs, or driving.
  6. Excessive Sweating: Vitamin B12 deficiency can cause excessive sweating, even in cool temperatures. This can be particularly uncomfortable and embarrassing for people who suffer from this symptom.
  7. Tingling Sensation in Feet and Hands: Vitamin B12 deficiency can cause nerve damage, leading to tingling sensations or numbness in the feet and hands. This can be particularly concerning for people who suffer from conditions such as diabetic neuropathy.
  8. Loss of Appetite: A deficiency in Vitamin B12 foods vegetarian can lead to a loss of appetite and weight loss. This can be particularly concerning for people who are already struggling with maintaining a healthy weight.
  9. Sore Throat: Vitamin B12 deficiency can weaken the immune system, leading to an increased risk of infections such as sore throats. This can be particularly concerning for people who already suffer from chronic infections.
  10. Depression and Anxiety: Vitamin B12 rich foods vegetarian plays a role in the production of neurotransmitters that regulate mood, and a deficiency can lead to depression and anxiety. This can have a significant impact on a person’s mental health, making it difficult to enjoy life or carry out daily activities.
  11. Weakness: Vitamin B12 is essential for the production of red blood cells, which carry oxygen throughout the body. A vitamin B12 rich foods vegetarian deficiency can lead to anaemia, causing weakness, fatigue, and overall poor physical performance. This can impact a person’s ability to carry out daily tasks and engage in physical activities.

If you are experiencing any of these symptoms, it’s important to consult with a doctor to determine if you have a deficiency in vitamin B12 foods vegetarian. Your doctor may recommend testing your vitamin B12 levels and providing appropriate treatment. Treatment for B12 foods vegetarian deficiency typically involves dietary changes or supplements to increase your intake of this vital nutrient. By addressing a vitamin B12 deficiency, you can improve your overall health and quality of life.

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.

FAQS on Vegetarian Vitamin B12 Foods

What are some vegetarian foods that supply the body with vitamin B12?

Vitamin B12 sources for vegetarians is primarily found in plant-based foods. However, plant-based sources of vitamin B12 rich foods vegetarian are considered more bioavailable and reliable as they are extracted from whole foods. Experts say that vegetarians and vegans may have difficulty getting enough vitamin B12 from their diet alone and may need to supplement or fortify their diet with vitamin B12.However, there are some vegetarian foods that can provide vitamin B12, including:

• Nutritional Yeast: Nutritional yeast is a popular vegetarian source of B12 foods vegetarian. It is a deactivated yeast that is often used as a cheese substitute in vegan dishes. Just two tablespoons of nutritional yeast can provide up to 8 micrograms of vitamin B12, which is more than the recommended daily intake for most adults.

• Fortified Plant-Based Milks: Some plant-based milks, such as soy milk, almond milk, and oat milk, are rich in vitamin B12. Be sure to check the label to see if the milk you choose contains added vitamin B12.

• Fortified Breakfast Cereals: Many breakfast cereals are good sources of vitamin B12. Look for cereals that are specifically labeled as fortified with vitamin B12.

• Plant-Based Meat Substitutes: Some plant-based meat substitutes, such as vegetarian burgers and sausages, are high in vitamin B12.

It's important to note that while these foods can provide vitamin B12, they may not be enough to meet the recommended daily intake for everyone. Vegetarians who are concerned about their vitamin B12 intake may want to consider taking a supplement or consulting with a doctor.

How to get B12 as a vegan?

As a vegan, many it many seem challenging to get enough vitamin B12 from your diet alone, but there are ways that you can ensure you are getting enough vitamin B12 sources for vegetarians:

Vitamin B12 Supplement: Vitamin B12 supplements are an easy and reliable way for vegans to get enough of this essential nutrient. You can find vitamin B12 supplements in various forms, including tablets, capsules, and sublingual (under the tongue) drops. Look for supplements that provide at least 25-100 micrograms of vitamin B12 per day.

Fortified Foods: Many vegan-friendly foods, such as plant-based milks, breakfast cereals, and meat substitutes, are fortified with vitamin B12. Check the label to see if the food you are buying is fortified with vitamin B12 and how much is provided per serving.

Nutritional Yeast: Nutritional yeast is a popular vegan source of vitamin B12. This deactivated yeast is often used as a cheese substitute in vegan dishes and can be sprinkled on popcorn, salads, or roasted vegetables for a cheesy flavour. Just two tablespoons of nutritional yeast can provide up to 8 micrograms of vitamin B12.

Seaweed: Some types of seaweed, such as nori, wakame, and spirulina, are sources of vitamin B12. However, the vitamin B12 content in seaweed can vary, and some types may contain inactive forms of the vitamin that are not easily assimilated by the body. It's best to consult with a doctor before relying on seaweed as a source of vitamin B12.

It's important to note that the vitamin B12 needs of each individual may vary, and you should consult with a doctor to determine the best way for you to meet your vitamin B12 needs.

LEAVE A REPLY

Please enter your comment!
Please enter your name here

About The Author

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

Recommend For You

Blog

7 Best Creams For...

Being a woman is not an easy job! Moreover, in...

14 Best Home Remedies...

Irregular Periods which are medically known as oligomenorrhea, are quite...

Subscribe Today

Receive Meaningful & Informative Blogs directly in your inbox

Top 3 Types of Alzheimer’s Disease

74
Types of Alzheimer's Disease: Based on the severity of symptoms of this condition, Alzheimer’s can be categorised into these subgroups: Mild Alzheimer's: This involves...

Oily Scalp Treatment at Home: Causes Symptoms & Home Remedies for Oily Scalp

62
Undoubtedly healthy and beautiful hair enhances your overall appearance. Take a look at your photographs; you will absolutely love those where your hair looks...

Zinc Rich Foods for Vegetarians: Overview, Benefits & Sources of Zinc for Vegetarians

53
Zinc Zinc is an essential mineral that plays a vital role in numerous biological processes within the human body. It is required for proper growth...

Manage Work Anxiety: Tips & Importance of Managing Anxiety at Work

46
In today's fast-paced and highly competitive work environment, it is common to feel overwhelmed and stressed out in a workplace. Whether it's due to...