Vitamin B12 Rich Foods For Vegetarian:
Vegetarians are at greater risk of being victims of Vitamin B12 deficiency as it is mostly found in non-vegetarian foods. Vitamin B12 deficiency leads to a decline in red blood cells, fatigue, numbness, breathlessness, anemia, constipation, or loss of appetite. Proper functioning of our nervous system and brain significantly depends on Vitamin B12 so it is important for even vegetarians to make sure their diet contains Vitamin B12 which is also called cobalamin, a water-soluble vitamin. Just because you are a vegetarian does not imply you could not have enough B12. Here is the list of foods that are rich in Vitamin B12 to ensure the good health of a vegetarian.
How Much Vitamin B12 You Need:
The recommended dietary allowance (RDA) for adults is 2.4 micrograms a day. It may vary for pregnant and breastfeeding women. The U.S. Food and Drug Administration sets the Daily Value for vitamin B-12 at 6 micrograms.
3 Main Sources Of Vitamin B12 For Vegetarians:
1. Fortified Foods:
Merging fortified food products like fortified cereal with the natural source of Vitamin B12 or milk can help any vegetarian to get the right amount of Vitamin B12 for good health.
- fortified plant-based milk (almond milk, coconut milk, soy milk, etc). Check out some best substitutes for milk in diet and their making.
- fortified cereals
You may start your day with fortified cereal or granola as breakfast but make sure they are low in sugar. It would be wise to do a quick check of the label which has detailed information on the nutritional value before you buy any fortified food.
2. Dairy Products:
- low-fat milk
Dairy products including yogurt, low-fat milk, or Swiss cheese are widely available which can be consumed at any time of day.
You may have yogurt during your breakfast, milk with breakfast cereal, or slices of cheese as a snack to satisfy your hunger and reap various health benefits as they are rich sources of Vitamin B12.
3. Nutritional Yeast:
It would be wise for vegetarians to go through the label for nutritional content so as to make sure it has a sufficient amount of B12 vitamin before buying it because not all nutritional yeast contain vitamin B12.
Compared to unfortified one, fortified nutritional yeast contains a good amount of Vitamin B12.
You may add nutritional yeast over soups, mixed greens, or roasted vegetables to savor and relish it and reap the benefits of B12 content for enhanced health. In fortified nutritional yeast, synthetic vitamins are added during the manufacturing process so that the nutrient content goes high which is displayed on the ingredients list.
Vitamin B12 Foods List:
10 Main Vitamin B12 Foods for Vegetarians:
Commonly, Vitamin B12 is available in different animal foods. This is the main reason why most of the vegetarian people have a deficiency of B12 in their bodies. Therefore, you must know the sources of Vitamin B12 that do not include any animal foods. Here are some vitamin B12 foods for vegetarians.
1. Fortified Cereals
Fortified cereals can be a great option for breakfast. It contains added vitamins which help in bone growth and immunity development. It has 254% DV of Vitamin B12 per 3/4 cup, which is very easy to digest for vegans.
2. Fortified Juice
Fortified juice has several health benefits because it is enriched with added vitamins. Each cup of fortified juice contains 250% DV of vitamin B12. But the amount usually varies from one brand to another.
3. Unsweetened Soymilk
Vegans who need a dairy product supplement can choose unsweetened soymilk. It is free from added sugars, so it does not cause harm to vegans. Per 16oz glass of unsweetened soymilk contains 249% DV of vitamin B12 that can cover up the vitamin deficiency to a great extent.
4. Fortified Tofu
Fortified Tofu is another important choice for vegetarians. Soybeans are used in making tofu, and each cup fortified tofu contains 137% DV of Vitamin B12.
5. Low-fat Milk
As the name suggests, low-fat milk does not include any milk fat. So, it has fewer calories and a large number of vitamins, which is essential for the vegans. With each 16oz glass of low-fat milk, one vegan can get 108% DV of vitamin B12 that can be used in a milkshake, tea, or coffee.
6. Low-fat yogurt
Yogurt is a very common but essential food item consumed by both vegetarian and non-vegetarian. Moreover, Low-fat yogurt contains 62% DV of vitamin B12 per cup. It has 2% milk that has several health benefits.
7. Swiss Cheese
Swiss cheese is a yellow colored cheese that has a medium-hard texture, and it comes with a block or round shape. It contains 36% DV of vitamin B12 per oz that. So, it can be a great choice for the vegan to cover up vitamin B12 deficiency.
8. Vitamin Water
Vitamin water is actually very healthy because it contains added vitamins and helps the vegan to prevent dehydration. With each cup of vitamin water, one can consume 62% DV of vitamin B12.
Many vegetarians consider eggs as a good source of vitamin B12 because 1 large egg contains 23% DV of vitamin B12.
10. Whey Powder
Whey powered is normally used as a protein supplement. 7% DV of vitamin B12 is found in one tablespoon whey powder, so it can be a great addition to the vegan food list for strength and power.