What Foods Are High in B12 Vitamin For Vegetarians and Vegans
In this article you will read:
What is the source of vitamin B12?
You may have heard many times that it is said that vegan nutrition is not able to provide vitamin B12 and because vegans do not consume dairy products and meat, they lack vitamin B12.
But to what extent is this true?
Are there plant sources to supply vitamin B12?
If you think animal meat contains a lot of vitamin 12, read this article to the end.
Vitamin B12 is not produced by animals or plants, in fact, the producers of this vitamin are a group of bacteria that naturally occur in unsterilized water such as river water and in unsprayed and organic soils.
Neither plants nor animals produce vitamin B12. Vitamin B12 is produced by bacteria in the soil.
Animals get these bacteria by eating grass and unwashed fruits and water from non-chlorinated ponds.
If animals eat grass grown from organic soil or spring or river water,
Due to the bacteria that produce vitamin B12 in nature, vitamin B12 is produced in the animal’s body
But today, due to the disinfection of drinking water and the non-organic nature of the soil for growing crops, it is difficult to get this vitamin
Even many animals do not get enough vitamin B12 from food due to industrialization
Therefore, livestock farms also use B12 supplements for animal feed.
Before the discussion of global health and the importance of disinfection and chlorination of water and nutritional hygiene, we humans used to get vitamin B12 by eating rainwater and ponds and unwashed fruits and vegetables.
Gradually, with the health revolution, this process of vitamin B12 intake was limited and almost stopped
Health reforms were great because diseases like cholera were eradicated . But we humans were able to produce this essential vitamin in the form of pills and supplements in a clean laboratory environment by cultivating B12 producing bacteria.
You must have seen B-complex and B-12 supplements in the form of tablets and ampoules in stores.
These supplements are not only for vegetarians, everyone needs these supplements in today’s daily lifestyle.
In the 21st century, we humans are able to produce vitamin B12 in the laboratory environment without the need to kill and harm animals
We can live healthy without taking health and life from other creatures.
Our need to consume vitamin B12 does not mean a deficiency in vegan nutrition. This is the new lifestyle of humans that makes all people need vitamin B12 supplements or foods enriched with vitamin B12.
The Best Vegan Sources of Vitamin B12:
Here are 23 plant-based B resources for vegans :
- Nutritional Yeast: This cheesy and nutty-flavored yeast is a great source of vitamin B12 and can be sprinkled on various dishes.
- Fortified Plant Milks: Many plant-based milk alternatives like soy, almond, or oat milk are fortified with essential vitamins, including B12.
- Fortified Cereals: Many breakfast cereals are fortified with essential vitamins, including B12.
- Plant-Based Meat Alternatives: Some vegan meat substitutes, like veggie burgers and sausages, are fortified with vitamin B12.
- Plant-Based Yogurts: Similar to plant milks, certain vegan yogurts are fortified with B12 to provide that extra nutritional boost.
- Fortified Tofu: Certain brands of tofu fortify their products with B12, so check the labels when purchasing.
- Tempeh: This fermented soy product not only offers a great source of protein but may also contain B12 due to the fermentation process.
- Miso: A traditional Japanese seasoning made from fermented soybeans, miso can provide a small amount of B12.
- Seaweed: Certain seaweeds like nori, dulse, and wakame can be a natural source of B12.
- Sauerkraut: Fermented cabbage, such as sauerkraut, might contain some B12, although the levels can vary.
- Fortified Vegan Cheese Substitutes: Some vegan cheese substitutes, like slices or shreds, are fortified with B12.
- Vegan Butters and Margarines: Similar to plant-based milks, some vegan spreads are fortified with B12.
- Spirulina: A nutrient-dense blue-green algae that contains some B12.
- Chlorella: Another type of algae that can be a source of vitamin B12.
- Shiitake Mushrooms: These delicious mushrooms can provide a small amount of B12, especially when dried.
- Hemp Seeds: These tiny seeds are packed with omega-3 fatty acids and can also contain small amounts of B12.
- Vegan Ice Cream: Yes, even some vegan ice creams are fortified with B12, so indulge in a sweet treat!
- Vegan Energy Bars: Some energy bars made for vegans are enriched with B12 for an added nutritional boost.
- Vegan Protein Bars: Look for vegan protein bars that are fortified with B12, perfect for a quick and convenient snack.
- Fortified Plant-Based Protein Powders: Certain protein powders made from plant sources can be fortified with B12.
- Marmite + Yeast Spreads: Marmite and other yeast spreads are a tasty and savory way to boost your B12 intake. Spread some on your toast or mix it into your favorite dishes for a flavorful punch of B12 goodness!
- Cremini Mushrooms: Did you know that cremini mushrooms can be a natural source of B12? Add them to stir-fries, soups, or even enjoy them grilled!
- Fortified Soy + Almond Milk: Many plant-based milk alternatives, such as soy milk and almond milk, are fortified with essential nutrients, including B12.
Top vegetarian sources of vitamin B12
(Lacto-vegetarians, Ovo-vegetarians, and Lacto-Ovo-vegetarians) can get enough vitamin B12 from these animal-based foods, such as fortified eggs, milk, yogurt, and cheese fortified with vitamin B12.
Vitamin B12 deficiency in vegans & vegetarians:
If you’re following a plant-based diet, it’s reasonable to be a little concerned about getting enough vitamin B12. But it’s not just vegetarians who should be looking for a way to get vitamin B12..
With changes in human nutrition,Everyone needs vitamin B12, and everyone should be concerned about getting vitamin B12 in their bodies and include supplements, fortified cereals, and foods enriched with B12 in their diet.
Also, according to the National Institutes of Health, the elderly, those with pernicious anemia, those with atrophic gastritis (thinning of the stomach lining), and those with intestinal problems such as Crohn’s and celiac disease may also be at higher risk.
How to get vitamin B12?
Adequate consumption of vitamin B12 is necessary for all people. Nowadays, you can get this vitamin from foods enriched with vitamin B12 or supplements of B12, which are available in the form of tablets and ampoules.
The best and surest way to get enough B12 is to use a supplement with a specific dose
How much vitamin B12 do we need?
The need for this vitamin increases in athletes, the elderly, and pregnant women
so that this daily requirement reaches 1000 micrograms (consult your doctor)
This vitamin is very necessary for the body, so take it in moderation, neither too much nor too little
When is the best time to take vitamin B12?
What is the best type of vitamin B12 supplement?
Why is vitamin B12 important?
Your body needs B12 for DNA health, red blood cell production, and nerve function.
Deficiency of vitamin B12 puts people at risk of dangerous anemia.
What are the symptoms of vitamin B12 deficiency in the body?
Some of the key signs and symptoms of a B12 deficiency to look out for may include:
- Fatigue and Weakness
- Disturbance in vision
- A swollen, inflamed tongue
- Difficulty walking (staggering, balance problems)
- Glossitis and oral ulcers
- Strange sensations, numbness, or tingling in the hands, legs, or feet
- Paleness and yellowness of the skin
- Frequent dizziness
- Increased body temperature
- Tingling sensation in hands and feet
- Difficulty thinking and reasoning (cognitive difficulties), or memory loss and fatigue
Who suffers from vitamin B12 deficiency?
Vitamin B12 deficiency is generally found in people who have an unbalanced diet, smokers, people who consume too much tea and coffee, people who drink alcohol regularly, those who are pregnant and breastfeeding, people who It is seen that they are under severe stress.
Also, people who suffer from disorders such as depression, panic attacks, anxiety, as well as those who take medications such as cholesterol medication, birth control pills, and estrogen supplements, suffer from vitamin B12 deficiency.
In addition, because the absorption of vitamin B12 in the intestines decreases after a certain age, vitamin B12 deficiency is often seen in people over 50 years of age, those with digestive system problems, or those who have undergone surgery.
The last word,
My name is Sara. My family and I have been vegan for about 7 years now. When I started to feel weak and tired and dizzy frequently, I took a blood test and found out that vitamin B12 was low in my body and also that the lack of vitamin B12 had caused anemia in my body.
Therefore, I have researched this and tried to write the most complete information and the best sources of vitamin B12 supply for vegetarians and vegans in “What Foods Are High in B12 Vitamin For Vegetarians and Vegans” article.
If you have any comments or questions, comment below.