Vitamin B-12 is essential for maintaining nerve, blood cell, DNA, and brain health. This vital nutrient, found mainly in animal products like meat, eggs, and milk, is crucial for adults who need 2.4 micrograms daily. However, vegetarians and vegans may struggle to meet their B-12 needs, leading to potential health issues. Fortunately, there are plant-based sources of B-12, both natural and fortified, that can help fulfill these requirements.
Vegetarian Foods Rich In Vitamin B-12 Explained
Discover some of the top vegetarian foods rich in vitamin B-12 and learn how to incorporate them into your diet.
Dairy Products
Dairy products, such as milk, cheese, and yoghurt, are among the easiest and most common sources of vitamin B-12 for vegetarians. They also provide other nutrients, such as protein, calcium, and vitamin D. The Office of Dietary Statistics says that some dairy products have these amounts of B-12:
- 1.2 mcg in 1 cup of low-fat milk, or 50% of your RDI
- 1.1 mcg in 8 ounces of low fat yoghurt, or 46% of your RDI
- 0.9 mcg in 1 ounce of Swiss cheese, or 38% of your RDI
You can easily incorporate dairy products into your daily meals and snacks, such as having yoghurt with your breakfast, milk as a drink, and cheese as a topping or a snack.
Eggs
Eggs are another good source of vitamin B-12 for vegetarians, as well as protein, iron, and choline. A big boiled egg has 0.6 mcg of vitamin B-12, a quarter of the amount you need daily. Eggs can be cooked in many ways, like scrambling, poaching, frying, or boiling. You can eat eggs for breakfast, put them in salads, or use them to make omelettes or quiches.
Fortified Foods
Fortified foods have added vitamin B-12 or other nutrients that are not naturally present. This is an excellent option for vegetarians, vegans, and those struggling to absorb vitamin B-12 from natural sources. Fortified foods are usually easy to digest and have high bioavailability, so the body can easily absorb them.
Some of the most common fortified foods that contain vitamin B-12 are:
- Breakfast Cereals: Many cereals are fortified with 25% of the RDI of vitamin B-12 per serving, but this may vary between brands. Check the nutrition label to find out how much vitamin B-12 your cereal provides, and choose one that is high in whole grains and fibre.
- Fruit juices: Some juices like orange and cranberry have extra vitamins and minerals added to them. If you drink a cup of orange juice with these added nutrients, you can get 2.5 mcg of vitamin B-12. This is more than what you need in a day. But remember, fruit juices can have a lot of sugar and calories and can increase your blood sugar if you drink too much. So, it’s essential to watch how much you’re drinking.
- Tofu: Tofu is a soy-based product often fortified with vitamin B-12 and other nutrients, such as calcium and iron. It is also a good source of plant-based protein and can be used in various dishes, such as stir-fries, soups, salads, and curries. A half-cup of fortified tofu can provide 1.86 mcg of vitamin B-12 or 78% of your RDI.
Nutritional Yeast
Nutritional yeast is a deactivated form often used as a vegan cheese substitute or a seasoning. It has a nutty and cheesy flavour and can be sprinkled on popcorn, pasta, salads, or soups. It is also a good source of vitamin B-12 and other B vitamins, protein, and fiber. Two tablespoons of nutritional yeast can provide 7.8 mcg of vitamin B-12 or 325% of your RDI.
Mushrooms
Some mushrooms, such as shiitake, porcini, and black trumpet, can contain vitamin B-12, depending on how they are grown and stored. However, the amount and availability of vitamin B-12 in mushrooms can vary widely and may not be enough to meet your daily needs. Therefore, mushrooms should not be relied upon as a source of vitamin B-12 but as a supplement to other foods. Mushrooms are also rich in antioxidants, fiber, and minerals and can be added to soups, stews, risottos, or stir-fries.
Vitamin B-12 is an essential nutrient that vegetarians need to pay attention to, as it is mainly found in animal products. A lack of vitamin B-12 can lead to serious health consequences, such as anemia, nerve damage, and cognitive impairment. However, some vegetarian foods can provide adequate amounts of vitamin B-12 naturally or through fortification. These include dairy products, eggs, fortified foods, nutritional yeast, and mushrooms. By having these foods in your diet, you can ensure that you get enough vitamin B-12 to support your health and well-being.
