Vitamin B12 is a vitamin usually associated meat. It is a vitamin that helps to make your nerve cells and red blood cells healthy. It plays a role in making DNA and it’s a vitamin that helps your brain to function.
If you are vegetarian, it is possible to substitute meats with dairy products like cheese and milk. However, if you are a full-blown vegan, then it is a lot more difficult for you to find B12 in foods. This article lists 20 foods rich in B12 that are suitable for vegetarians and vegans. It is a great resource to bookmark if you are following a vegetarian of vegan diet. We’ve labelled the individual foods so those that are suited for vegans are easily identifiable. We’ve also included some seafood options for those vegetarians who eat seafood.
It is important that you get an adequate intake of vitamin B12 to avoid being B12 deficient. The recommended daily intake of B12 for men and women alike is 2. 4UG.
Both vegans and vegetarians must be careful when selecting their yogurt and look for yogurts that are dairy-free for vegans and have a vegetarian source of D3 for both. The good news is that, depending on the yogurt you select; it could have as much as 1.38 micrograms of vitamin B12 per 8-ounce cup, depending on the amount of protein in your cup of yogurt. Good quality non-vegan yogurt is also a good source of amino acids that are beneficial for hair growth.
When eaten in reasonable quantities, mushrooms can provide a significant amount of vitamin B12 for your diet. It is currently believed that around 100 grams of mushrooms, such as Cremini mushrooms, contain 26 micrograms of vitamin B12. Although this may seem like a lot of mushrooms for a little benefit, remember that if you eat a mushroom burger, you have already surpassed this goal of eating 100 grams. So you can eat mushrooms and get all the vitamin B12 you need.
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Stone Ground Whole Grain Bread
If you’re a vegetarian or vegan, bread can be a staple part of your diet, which can help you meet your need for 2.4 micrograms of vitamin B12 each day. Depending on the brand, one slice of fortified whole-grain bread can contain .07 micrograms of vitamin B12. While this number may not sound like a lot, it can help you make up the difference of vitamin B12 in your foods that you wouldn’t have gotten otherwise.
Mollusks and Oysters
These foods are great for your hair and overall health. If you eat 85 grams, which is 3 ounces, you’ll get 13.29UG of B12. Please note that is the amount when they are cooked, breaded or fried. When eaten raw you will get a staggering 42.02UG for the same weight. So raw could be the way to go.
Tempeh is a soy food that has been traditionally ignored as a possible source of vitamin B12. If you are a vegan or vegetarian tempeh will likely become, or already has become a significant part of your diet. Tempeh is often used in place of tofu where a stronger source of protein that will not crumble is necessary for a recipe. A single 100 gram serving of tempeh contains .12 micrograms of vitamin B12.
General Mills Total Raisin Bran
If you’re serious about your cereal, or cereal is one of your favourite foods, then you likely love a good bowl of raisin bran in the morning. The best part about this cereal is that it provides quite a lot of Vitamin B12. Just one cup of this cereal provides 6μg of the vitamin.
Silk PureCoconut Original Coconut Milk
Coconut milk, high in vitamin B12, is just another one of the cool products that silk has come out with for vegetarians and vegans. Just one cup of coconut milk has only 80 calories but contains 50 per cent of your daily recommended intake of vitamin B12. That’s 1.2 micrograms.
Nasoya Tofu Plus
Tofu does not naturally contain vitamin B12, so vegetarians and vegans who use tofu as an alternative to animal protein are missing a significant source of the vitamin. A single three ounce serving of Nasoya Tofu Plus contains 20 per cent of the daily recommended value for vitamin B12. That’s .48 micrograms.
For vegetarians who eat seafood, crab is a beloved dish, and when you find that just 3 ounces of crab meat contains 9.78 UG of vitamin B12, you may be inclined to make it a regular part of your daily eating habits.
Silk Organic Soy Milk
Silk Organic Soy Milk is one of the best inventions for non-dairy drinking vegetarians and for vegans. One cup of this delicious non-dairy milk in either regular or vanilla contains 50 per cent of your daily requirement for vitamin B12. So get your drink on!
MorningStar Farms Sausage Style Recipe Crumbles
Every vegetarian and vegan knows to turn to MorningStar Farms when they’re having trouble finding the time to cook meals every day. Knowing that just one serving of these crumbles can give you 12 micrograms of vitamin B12. Who said that eating frozen foods was a no-no on a vegan or vegetarian diet?
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Rice Dream Rice Milk
When you’re on a vegan or vegetarian diet, you need to be able to mix it up, and if you’re tired of soy milk, or can’t drink it, you have another option that will still allow you to get some of your daily intake of vitamin B12. Just one cup of rice milk from Rice Dream contains 25 per cent of your daily intake of vitamin B12.
Nasoya Vegan Nayonaise
This vegan version of mayonnaise is fortified with 10 per cent of your daily recommended intake of vitamin B12, or .24 micrograms. This means you can have your spread and eat it too.
Red star nutritional yeast
If you are a vegetarian or a vegan and need a way to supplement your nutrition, including your daily levels of vitamin B12, there is help. Red Star nutritional yeast provides the total daily necessity of 2.4 micrograms of vitamin B12. So if you’re not getting what you need from your food, you can rely on this supplement to help you get the nutrients you need.
A lovely way to ensure you get B12. When you eat just 1 cup of the cereal, that is 3 grams to be precise you will be able to take in 3.13 UG of the vitamin. So go ahead and listen to the Snap, Crackle, and Pop!
While some vegetarians elect not to eat any meat, others allow themselves to eat shrimp and other seafood. If you do allow yourself to eat shrimp, even on occasion, you will receive 1.69 micrograms, or more than 70 per cent of your daily needed intake in just 4 ounces.
One thing is for certain; everyone loves cheese. Just one ounce of cheese may contain as much as .3 micrograms of vitamin B12. Nearly everyone eats substantially more than one ounce of cheese in a sitting, so choose an excellent dairy-free cheese and nibble away like a little mouse to get your fix and to get your daily vitamin B12.
Tofurky Italian Style Tofu Sausage
Switching from meats to tofu is hard, especially when you realize that you’ll be giving up much-needed vitamin B12. But Tofurky has the solution. These Italian Style Tofu Sausages, meant to replace and taste just the like real thing, provide 120 per cent of your daily required vitamin B12.
Silk Dark Chocolate PureAlmond Almond Milk
Nothing beats chocolate, and when you can pair chocolate together with your vegan or vegetarian lifestyle, you’ll be sure to grab several cartons of Silk’s Almond Milk at the grocery store. The best part is that this almond milk, unlike other brands, has been fortified with vitamin B12, so you’re not only get your chocolate, but you also receive 1.2 micrograms per 8 ounces serving. That’s half your daily recommended vitamin B12.
When you’re craving a juicy burger, choose your favourite meatless soy burger and go ahead and indulge yourself, especially if you’re trying to ramp up on your vitamin B12 intake. A single 2.5 ounce (75 grams) soy burger patty has 1.8 micrograms of vitamin B12. Paired with a fortified burger bun, you could achieve your daily needed intake in one meal.
So there you have it, 20 foods that are rich in B12 and are suitable for vegetarians and some that are also suited for vegans.