Vitamin B12, or cobalamin, is a water-soluble vitamin that plays a crucial role in nerve functioning, the production of healthy red blood cells, and boosting mood. Vitamin b12 sources for vegans help maintain the healthy mental and physical well-being of the individual. While vitamin B12 is mainly derived from animal-based products, vegans in such situations find it challenging to get enough B12 from plant-based sources alone.
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Moreover, vitamin B12 is absorbed in the stomach, whereas the extra vitamin B12 is stored in the liver of the human body. Also, with careful planning and awareness, individuals can get enough vitamin B12 through plant-based food items, fortified foods and supplements. Here, we’ve curated a list of 10 vitamin B12 sources vegan.
List of 10: Vitamin B12 Sources For Vegans
Here’s a list summarising the Vitamin B12 sources for vegans. Always check labels and consult with a healthcare professional or registered dietitian to ensure you’re meeting your vitamin B12 needs. Read on for more details.
| S.No. | Food Items | Amount of Vitamin B12 (mcg) |
|---|---|---|
| 1. | Mushrooms | 1.09–2.65 |
| 2. | Fortified Plant-Based Milk | 3 |
| 3. | Fortified Cereals | 0.6 |
| 4. | Nori | .0002-.01 |
| 5. | Nutritional Yeast | 17.6 |
| 6. | Spirulina | 3.6 |
| 7. | Tempeh | 0.1 |
| 8. | Barley grass | 0.01 |
| 9. | Spinach | 0.14 |
| 10. | Enriched flour | 2 |
Also read: Vegan vs Vegetarian: Understanding The Differences And Benefits
Mushrooms
Did you know consuming mushrooms will help you get enough nutrients? Well, yes, mushrooms are loaded with several nutrients. However, the amount of vitamin B12 in mushrooms is 2.4 mcg. Keep in mind that mushrooms should not be your only source of vitamin B12. You must try other vegan food sources to get enough of it.
Spinach
Spinach, a green leafy vegetable, is versatile and a great source of vitamin B12. It is also rich in many nutrients like iron, vitamin K, and folate and is a good source of vitamin B12 for vegans. You can consume spinach in smoothies and soups.
Fortified Cereals
Vegans can get the required vitamin B12 from sources such as fortified cereals. You can incorporate these fortified cereals into your breakfast meal. Additionally, remember to check the label of the food item to verify the B12 content.
Fortified Plant-Based Milk
So, you can stay at the top in vitamin B12 content by consuming plant-based milk alternatives. Several plant-based milk alternatives, including almond milk, soy milk, and oat milk, are fortified with vitamin B12. Keep in mind that the labels should be checked to ensure they are fortified with B12.
Nutritional Yeast
Nutritional yeast is a popular and secret ingredient in vegan cooking. But did you know how? It can be sprinkled on pasta, popcorn, or salads and also used to make vegan cheese. It’s often fortified with vitamin B12.
Also read: 7 Must-Try Vegan Dinner Recipe Ideas
Why Do Vegans Need Vitamin B12?
Vitamin B12, or cobalamin, is an essential vitamin known to play a crucial role in several bodily functions. Vegans also need vitamin B12 to help maintain the health of nerve cells and support the production of myelin, a fatty substance that insulates and protects nerves. In addition, vitamin B12 plays an essential metabolic role, particularly in pregnancy and early developmental stages. B12 is essential for the formation of red blood cells, which carry oxygen throughout the body. Furthermore, it plays a crucial role in DNA synthesis and cell division, which is essential for growth and repair.
Tips For Vegans To Include Vitamin B12 Intake
Here are some essential tips every vegan must follow to get an adequate amount of vitamin B12.
- First and foremost, try reading the labels carefully. Always read food labels to check for B12 content, especially in fortified foods.
- You need to consult a healthcare professional; if you’re unsure about your B12 intake or have concerns about deficiency, consult with a registered dietitian or healthcare professional.
- Additionally, vegans should get regular blood tests to monitor their B12 levels and adjust their diet or supplement regimen as needed.
Also read: Top 10 Vegan Salad Recipes That Are Actually Satisfying
Conclusion
Overall, there are plenty of vitamin B12 food sources available for vegans. Moreover, vegans should be aware of how much vitamin B12 they consume, but it is totally possible to get the recommended daily dosage from fortified meals, nutritional yeast, and fortified plant-based milk. By including these sources in your diet and remaining educated, you may support general health and well-being and maintain optimal B12 levels.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
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