Hopefully by the end of this article you’ll have no doubts about this subject.
List Of B-12 Foods For Vegetarians
A vegetarian should be sure to consume enough of the following foods on a regular basis. This means that the vitamin B-12 does not have to break down before the body absorbs it. Nutritional yeast can be added to cooked meals or sprinkled on food and snacks.
It is available to buy online.
B-12 Foods For Vegans
Plant foods do not produce vitamin B-12, so it is vital that vegans find alternative sources of vitamin B12 to remain in the best health. For those who are already B-12 deficient, supplemental B-12 in the form of capsules or injections may be required.
Common problems associated with vitamin B-12 deficiency include anemia, certain neurological disorders, and reduced growth and healing. The doctor will ask about their symptoms and perform tests to determine whether a lack of vitamin B-12 is the cause.
#1: Fortified Cereals
Numbness (tingling) in hands and feet may also occur in addition to depression, dementia, and memory loss.
Since vitamin B12 mainly occurs in animal foods, vegetarians are an at-risk group for vitamin B12 deficiency. Fortunately, a wide variety of plant foods are fortified with vitamin B12. Further dairy, eggs, and cheese are all good natural sources of vitamin B12.
Vegetarian foods high in vitamin B12 include fortified cereals, fortified fruit juices, fortified tofu, yogurt, milk, cheese, eggs, vitamin water, and whey powder. (3)
Since vitamin B12 is well regulated by the body, and stores of vitamin B12 can be accumulated in the liver, there is no tolerable upper intake for vitamin B12. Below are the top 10 vegetarian foods highest in vitamin B12, for more see the lists cereals high in vitamin B12, cheeses high in vitamin B12, and the nutrient ranking of vegetarian vitamin B12 food.
Abstract
Cobalamin is an essential molecule for humans. With the growing adoption of vegetarian eating styles in Western countries, there is growing focus on whether diets that exclude animal foods are adequate. Since food availability in these countries is not a problem, and therefore plant foods are sufficiently adequate, the most delicate issue remains the contribution of cobalamin, which is poorly represented in plants.