Hopefully by the end of this article you’ll have no doubts about this subject.
List Of B-12 Foods For Vegetarians
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.
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.
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. B-12 supplements are available to buy online. 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.
#1: Fortified Cereals
A deficiency in vitamin B12 can lead to weight loss, constipation, and anemia. Since vitamin B12 mainly occurs in animal foods, vegetarians are an at-risk group for vitamin B12 deficiency.
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.
Vegan Foods High In B12
First, we need to comprehend what vitamin B12 is and what a vegan diet entails.