Vitamin B12 Vegetables

If you’re here then you’ve probably Google’d about: vitamin b12 vegetables.

What Is Vitamin B12?

This substance binds to the vitamin B12 molecule and facilitates its absorption into your blood and cells. Your body stores excess vitamin B12 in the liver, so if you consume more than the RDI, your body will save it for future use. You may develop a vitamin B12 deficiency if your body does not produce enough intrinsic factor, or if you don’t eat enough vitamin-B12-rich foods Below are 12 healthy foods that are very high in vitamin B12.


Foods Rich In Folic Acid And Vitamin B12

Due to growth or pregnancy

Certain types of medication

Certain disease conditions


Oral contraceptives (the “pill”)

Symptoms of folic acid deficiency

Poor growth

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Smooth, red and painful tongue

Stomach and intestinal problems e.g. Diarrhoea, constipation

No appetite

Fatigue / tiredness

Foods rich in folic acid

Meat Legumes Starches Fruit and vegetables Liver (best source0 Dried beans Whole grain breads Spinach Chicken giblets Lentils Wheat flour Beetroot Kidney Split peas (Dahls) Potato Brussel Sprouts Egg yolk Soya Products Sweet potato Broccoli Almonds Cabbage Nuts Asparagus Banana Oranges Peaches

Important Guidelines

Include more foods that are high in Folic Acid in the diet

Fruit and vegetables should be eaten raw whenever possible as cooking destroys Folic Acid

Avoid alcohol in the diet as it leads to Folic Acid deficiency

Pregnant women have higher requirements for Folic Acid and should take Folic Acid supplements as advised by the doctor/dietician/nurse.
Increase the use of wheat flour and soya flour in baking and food preparation

Causes of vitamin B12 Deficiency

Eating a diet that contains no meat or animal products

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Poor absorption due to certain disease conditions or surgery

Surgery to the stomach or intestine

Oral contraceptives (the “pill”)


Symptoms of Vitamin B12 Deficiency

Similar symptoms to that of Folic Acid deficiency (see above) including:

Nerve damage

Numbness in hands and feet

Tingling (pins and needles) in hands and feet

Weakness in legs

Pale skin

Poor memory

Poor muscle coordination

Foods rich in Vitamin B12

Meat: liver best source; beef/mutton; chicken; pork/ham; fish, whole egg

Dairy products: milk; cheese; yoghurt; maas

Important Guidelines

Include more foods high in Vitamin B12 in the diet

Liver should be included more often in the diet as it is an excellent source of Vitamin B12, folic acid, iron and other important nutrients

Strict vegetarians, who do not have any dairy products, may require Vitamin B12 supplements

Complied by the KwaZulu-Natal Dietitians : Department of Health.

List Of B-12 Foods For Vegetarians

Some good choices for B-12 include: yogurt

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low-fat milk

fortified plant-based milk



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 is popular with both vegetarians and vegans because it is easy to add to dishes while cooking and has a rich, cheesy, nutty flavor.

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