List of Vitamin B12 Rich Foods Vegetarians and Vegans

Vitamin B12 is a B vitamin that is needed for the proper production and functioning of the nervous system. A vitamin B12 deficiency can cause weight loss, constipation, and anaemia. Along with depression, dementia, and memory loss, numbness (tingling) of the hands and feet is possible. Vegetarians are considered at risk for vitamin B12 deficiency because vitamin B12 is normally present only in animal foods. Fortunately, vitamin B12 is fortified in a wide range of plant foods. Dairy, milk, and cheese are all excellent natural sources of vitamin B12. Fortified cereals, fortified fruit juices, fortified tofu, yoghurt, milk, butter, eggs, vitamin water, and whey powder are all vegetarian sources of vitamin B12. The daily value for vitamin B12 is 2.4g, which has recently been decreased from 6g. Get the list of Vitamin B12 Rich Foods Vegetarian below.

Vitamin B12 Rich Foods Vegetarian

A nutritious diet is important for maintaining physical and mental health. To maintain a stable body structure, our bodies need a variety of micronutrients. Vitamin B is an important nutrient in the different vitamins. Vitamin B12, also known as cobalamin, is a potent, water-soluble vitamin. It is essential for a variety of body functions, including the development of healthy red blood cells (RBC) and neurological activity, in order to elevate mood. It is mostly consumed in the stomach, and excess vitamin B12 is retained in the liver and can be used as needed by the body.

Vitamin B12 Rich Foods Vegetarian

What is Vitamin B12

Vitamin B12 (cobalamin) is a water-soluble vitamin that is synthesized by archaea or bacteria. It is an essential nutrient that contributes to the proper functioning of the nervous system, liver, and blood cells. Although no person or fungus can produce this vitamin on their own, animal extracts contain B12 naturally, which is why vegetarians often have low levels of this vitamin. Humans who eat low levels of vitamin B12, on the other hand, are at risk of a variety of health problems, including anaemia and nervous system disruption. As a result, it is important for everybody to monitor their vitamin intake in order to prevent malnutrition.

Fortified foods and plant milk are good sources of B12 in vegetarian diets. Continue reading to learn about vitamin B12 rich foods that vegetarians should incorporate into their diet. The National Institute of Health advises that people aged 14 and up consume 2.4 micrograms (mcg) of B12 per day, while adults and teenage pregnant females should consume 2.6 mcg and adult and adolescent lactating females should consume 2.8mcg per day.

List of Vitamin B12 Rich Foods for Vegetarians

Contrary to popular belief, vegetarians have many choices for increasing their B12 intake. Try incorporating the following choices into the daily diet before resorting to nutrients and external consumption. It may take some time to adjust to a new food lifestyle, but doing so on a daily basis would help your body to adjust to the change in your diet. Vitamin B12 also strengthens the digestive tract and blood supply, so you can see noticeable improvements in your body quickly.

1. Yoghurt

Yoghurt is a vegetarian’s dream because it is one of the best sources of vitamin B12. A cup of plain yoghurt contains about 28% of the daily value of vitamin B12. According to the report, vitamin B12 in yoghurt is easily absorbed. Most patients find the plain yoghurt works well for reducing the effects of vitamin deficiencies.

2. Milk and other dairy products

Milk is high in vitamin B12, protein, calcium, and minerals. This vitamin is also abundant in milk products such as cheese and paneer. Milk absorbs more quickly and efficiently in the stomach than other sources.


3. Fortified cereals

This is the easiest way for vegans to get vitamin B12. Cereals fortified with vitamin B12, folate, iron, and vitamin A include bran and whole wheat oats. Daily consumption of fortified cereals aids in the increase in vitamin B12 levels in the body.

4. Fortified non-dairy milk

Soy and almond milk are not natural forms of vitamin B12; they are usually supplemented with vitamin B12. One cup of soy or almond milk contains 2.1 mcg of vitamin B12 a day. This is a great source of Vitamin B12 Rich Foods for Vegans.

5. Nutritional yeast

Vitamin B12 is abundant in fortified yeast. A small amount of this yeast will give food a nutty taste. One tablespoon of vitamin B12-fortified yeast produces 2.4 mcg. Connect this fortified yeast to sauces or curries for improved results.

6. Shiitake mushrooms

Mushrooms are superfoods that are widely overlooked by India’s vegetarian population. They are nutritious and tasty, and they bring a different dimension of flavour to every meal. A few mushroom types, such as shiitake mushrooms, are rich in vitamin B12. Since plant-based supplies of this vitamin are limited, mushrooms may not meet the full daily need, but they will definitely be nutritious. Mushrooms are also flexible and can be used in a number of meals, including breakfast, lunch, snack, and dinner recipes. These are Vitamin B12 rich foods in vegetables.

Recommended Daily Allowance

  • Adults and teenagers: 2.4 micrograms (mcg) per day
  • Children between 9 and 13 years old: 1.8 mcg per day
  • Children between 4 and 8 years old: 1.2 mcg per day
  • Toddlers between 1 and 3 years old: 0.9 mcg per day

Infants between 7 and 12 months old require 0.5 mcg of B12 per day, and babies less than 6 months old only need 0.4 mcg per day.

Pregnant women require 2.6 mcg while breastfeeding women need 2.8 mcg per day.


Health Benefits of Vitamin B12

  • The formation and division of red blood cells
  • Protecting the nervous system
  • Synthesizing a person’s DNA
  • Providing the body with energy

Symptoms of Vitamin B12 deficiency

  • Fatigue and lethargy
  • Weakness
  • Loss of appetite
  • Lack of concentration
  • depression
  • Sleeplessness
  • Shortness of breath
  • Difficulty in walking
  • Digestive system problems
  • Pale skin

Vegetarians and vegans should be careful of their B12 intake at all times.  This is a very essential nutrient for the body, and those who may not consume meat may be deficient in it Vitamin B12. Vitamin B12 can be obtained from animal-derived foods such as dairy and eggs, as well as from fortified foods. On occasion, mushrooms and algae will also supplement the B12 intake. To ensure good fitness, talk to your doctor about how to incorporate B12 into your diet and get your levels checked on a regular basis. You can need to take a supplement to ensure that you get enough vitamin B12. These can be purchased online.

Vitamin B12, like all nutrients, should be ingested in the prescribed amounts; exceeding or underdosing will result in health complications. Hope you have got the best Vitamin B12 Rich Foods Vegetarian. You can find all such information about health education on our website. If you have any queries or questions, do let us know in the comment section below. We answer all the questions and provide information only after thorough research from trusted sources. Send this article to friends and family and let them know to include these Vitamin B12 rich foods in India in their diets.

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About the Author: Abinaya

Abinaya is a strong writer and the content head of Open Education Portal. She specializes in content for teenagers. Abinaya is passionate and extremely fond of anything related to education and jobs. She has been a writer for the past three years and loves to focus her content on teenagers can help them shape their future.

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