If you’re here, then you probably Google’d: sources of b vitamins for vegetarians.
List Of B-12 Foods For Vegetarians
A vegetarian should be sure to consume enough of the following foods on a regular basis. 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. Nutritional yeast can be added to cooked meals or sprinkled on food and snacks.
B-12 Foods For Vegans
Some foods that can be fortified with vitamin B-12 include: fortified non-dairy milk
meat substitutes
breakfast cereals
nutritional yeast
vegan spreads It is essential to read the labels on all of these foods, as some may not be fortified with vitamin B-12. 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.
The health benefits of the vitamin include: the formation and division of red blood cells
protecting the nervous system
synthesizing a person’s DNA
providing the body with energy The recommended daily allowance (RDA) of B-12 depends on a person’s age: 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 B-12 per day, and babies less than 6 months old only need 0.4 mcg per day. 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
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).
Types Of Vitamin B:
Here’s the thing about B vitamins: Because they’re water-soluble and not stored by the body, vitamin B complex supplements are often unfairly dubbed “expensive pee” because they tend to turn our urine fluorescent yellow when consumed in excess, according to Valerie Goldberg Libraty, RDN, owner of No Diet Dietitian. But they’re so much more than that, she says, noting that they’re essential in numerous metabolic reactions and red blood cell, DNA, and brain health.