If you’re here then you’ve probably Google’d about: source of b vitamins for vegetarians. This article aims to clear any doubts and questions you may have about this subject and we will do our best to do so.
List Of B-12 Foods For Vegetarians
Nutritional yeast is popular with both vegetarians and vegans because it is easy to add to dishes while cooking and has a rich, cheesy, nutty flavor.
B-12 Foods For Vegans
Because vegans avoid all animal-derived products, they may rely on vitamin B-12 fortified foods, such as certain breakfast cereals and nutritional yeast. For those who are already B-12 deficient, supplemental B-12 in the form of capsules or injections may be required.
B-12 supplements are available to buy online. Vitamin B-12 health benefits Ensuring a person includes enough vitamin B-12 in their diet is essential for optimum health. B-12 deficiency symptoms A vitamin B-12 deficiency can have severe consequences for a person’s health.
The doctor will ask about their symptoms and perform tests to determine whether a lack of vitamin B-12 is the cause.
1. Salmon
Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells (1). Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food (1).
Many foods provide B vitamins, but to be considered high in a vitamin, a food must contain at least 20% of the Reference Daily Intake (RDI) per serving. Alternatively, a food that contains 10–19% of the RDI is considered a good source (2). Here are 15 healthy foods high in one or more B vitamin.
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The B vitamins include:
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic acid)
Vitamin B6 (Pyridoxine)
Vitamin B7 (Biotin)
Vitamin B9 (Folate)
Vitamin B12 (Cobalamin)
If you’re looking to increase your vitamin B intake, look for proteins like fish, poultry, meat, eggs and dairy products. Even if you’re vegan or vegetarian, you can get vitamin B from fruits, vegetables, legumes and fortified foods. For instance, avocados and oranges are fruits rich in vitamin B.
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To get started, refer to this list of foods high in B vitamins.