This isn’t an easy topic to write about nor is it an easy topic to find information about since it’s quite complex. However, we will share with you as much information as possibly can about this subject so that you no longer have any questions left un-answered by the end of this article.
Types Of Vitamin B:
Imize your nutrition as an omnivore, B vitamins are essential for overall health. As a cluster of eight vitamins, they’re responsible for everything from muscle to cognitive function, says dietitian Elana Natker, M.S., R.D. “They bounce around and do their thing before they’re excreted.
List Of B-12 Foods For Vegetarians
Some good choices for B-12 include: yogurt
low-fat milk
fortified plant-based milk
cheese
eggs
fortified cereals
nutritional yeast While seaweed, algae, and certain mushrooms all contain a small amount of vitamin B-12 , more research is needed to assess amounts and bioavailability. 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. To use nutritional yeast, a person can: sprinkle it on popcorn
mix it into cheese sauces
mix it into mashed potatoes
sprinkle over scrambled eggs or tofu
stir into a creamy soup
add to pasta dishes
put it on salads.
B-12 Foods For Vegans
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. Common problems associated with vitamin B-12 deficiency include anemia, certain neurological disorders, and reduced growth and healing.
Common symptoms of a vitamin B-12 deficiency include: nerve damage
weakness and fatigue
tingling in the hands and feet
numbness
blurred vision
fever
sweating
difficulty walking
problems with the digestive system
a sore tongue or mouth ulcers
breathlessness
feeling faint or dizzy
depression
mood swings
a decline in memory, judgment, and understanding
pale skin
loss of appetite
tinnitus (ringing, buzzing, or hissing sounds in the ears) A person who experiences these symptoms should make an appointment with their doctor. The doctor will ask about their symptoms and perform tests to determine whether a lack of vitamin B-12 is the cause.
1. Salmon
Eight B vitamins — collectively called B complex vitamins.
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. Here are 15 healthy foods high in one or more B vitamin.