Vitamin B12 is essential for the growth and optimal functioning of the central nervous system, the creation of healthy red blood cells, and the construction of DNA.
Vitamin B12 is not produced by our body on its own, therefore we have to get it from foods and drinks that contain B12.
It is easy to get B12 from animal-based foods such as fish, meat, chicken, eggs and dairy products.
The persons adhering to a vegan or vegetarian diet need to ensure that they get enough Vitamin B12 every day to prevent a deficiency because it may prove to be quite a challenge to find plant-based sources of Vitamin B12.
Lack of vitamin B12 may result in various health problems including Peripheral neuropathy. Suffer from myelopathy, anaemia, etc.
But fear not! We found 8 vegetarian foods that could be used as vitamin B12 sources to increase energy and nutrient levels.
Ready to dive in? Let’s get started!
1. Fortified non-dairy milk
Soy and almond milk do not naturally contain vitamin B12; typically, they are fortified to become a source of this vitamin. A single cup of almond milk provides 50% of the daily vitamin B12 requirement. Fortified non-dairy milk stands as an excellent option for vegans aiming to meet their daily vitamin B12 needs
2. Milk and Yogurt
Dairy products are easily accessible and widely available sources of Vitamin B12 for vegetarians. Products such as milk and yoghurt help fulfil approximately 50% of your daily dietary intake required for B12.
One cup of low-fat milk contains 54% of the daily required value. Three-fourths of a bowl of yoghurt contains 43% of the daily value. Choose plain, unsweetened varieties of dairy products for maximum benefit and incorporate them into smoothies, dips, or raitas. Enjoy a nut butter and strawberry smoothie to savour a delicious daily dose of B12.
3. Cheese
Cheese is a rich source of Vitamin B12, depending on with variations in content based on factors like milk source and ageing. Moderate consumption of cheese fulfils daily B12 needs, especially for vegetarians. Cheese contributes to approximately 19% of your daily intake of Vitamin B12.
Cheese offers delicious and versatile ways to increase your B12 intake, by adding it to your meals and snacks creatively, you can enjoy its flavour and texture while supporting your energy levels and overall health.
4. Nutritional Yeast
Being rich in nutrients, nutritional yeast is loaded with B vitamins, such as B12. Most vegans and vegetarians adore this dish. One-fourth cup of yeast provides 100% of the daily required value of Vitamin B12. The nutritious benefits of yeast increase the deliciousness of the food.
For a tasty, vitamin-rich treat, mix nutritional yeast into a variety of vegetable soups, sauces, curries, roasted veggies, and even popcorn.
5. Nori
Nori is the name of the dried edible seaweed containing a good amount of vitamin B12. It is also referred to as purple laver, which is generally consumed in Asian countries such as Japan. It takes about 4 grams of Nori to obtain a daily intake of B12.
Nori sheets can be easily found in markets and are used for preparing Sushi. Nori powder can be added to salads and also used to make soups.
6. Tempeh
Tempeh is a traditional Indonesian dish made from fermented soybeans. Thanks to its special fermentation process and keeping the whole beans, tempeh contains more proteins, dietary fibre, and vitamins. Half a cup of tempeh provides 3% of your daily B12 intake.
You can eat tempeh in many ways like crumbling it into salads or stir-frying and grilling it for a meaty texture and B12. It is a tasty and nutritious complement to your meals.
7. Shiitake Mushroom
The shiitake is an edible mushroom that is cultivated and consumed around the globe. Dried shiitake mushrooms contain high levels of Vitamin B12 and 100g of dried shiitake mushrooms contains 5.61 micrograms of B12, which is approximately double the daily dietary intake.
Shiitake mushrooms, with their meaty texture and rich flavour, are incredibly versatile ingredients to add to various salads, and pastas or mix with paneer to meet your daily requirements.
8. Fortified foods
Fortified breakfast cereal is a great choice. Whole wheat oats and bran are two fortified cereals that are rich in vitamin B12. They also include high levels of iron, folate, and vitamin A. Though this varies throughout brands, cereals typically contain 25% of the DV per serving. To find out if your go-to nutritious cereal has additional B12, check your labels.
For vegans, increasing your intake of B12 is easy and tasty because many non-dairy milk options, such as soy, almond, or oat milk, are fortified with the vitamin.
Conclusion
Vitamin B12 is a crucial nutrient for overall growth of the body and it is typically not present in vegetarian food in a sufficient amount. Therefore, individuals following vegan or vegetarian diets should consistently monitor their daily B12 intake.
Vegetarians can obtain adequate B12 from animal-derived food, while vegans can supplement their daily intake with fortified non-dairy milk or mushrooms and nori.
Incorporating the above B12-rich options into your daily diet will help you feel energized and also fuel your body with the necessary daily requirements of Vitamin B12.
Frequently Asked Questions
What foods are high in B12 for vegetarians?
These include dairy products, such as milk and cheese. Fortified foods, or those with added vitamin B12, are a great source. Natural foods such as nutritional yeast, yeast spreads, certain mushrooms, and some algae also contain vitamin
Which vegetarian dish has the highest vitamin B12 content?
Yoghurt is bliss for vegetarians as it is one of the best sources of vitamin B12 for them. A cup of plain yoghurt can provide almost 28% of vitamin B12.
Which fruit contains vitamin B12?
Bananas are a cheap, healthy, and nutrient-dense fruit that can easily become a part of every individual’s diet. It is one of the best fruits rich in vitamin B12.