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Vitamin B12 is an essential nutrient that most people get enough of when they eat animal-based foods like meat, dairy, and eggs. But if youre a vegan or a vegetarian who goes light on the lacto-ovo, you might be B12 deficient.
Your body needs B12 for DNA health, making red blood cells, and neurological function. Too little B12 and youre at risk of developing pernicious anemia (more on that in a second).
You can stick to your veg diet and get enough B12 if you know what to munch on. Here are the best vegetarian sources of vitamin B12.
These are the B12 MVPs if youre a vegetarian:
Vegetarians who eat eggs and dairy products can get enough B12 from those animal-based foods.
Vegans, on the other hand, will have to lean on plant-based foods like:
The deets on what to eat.
Those dark green sheets of nori wrapped around your sushi rolls are a good source of vitamin B12. Nori is made from dried seaweed (aka red algae). Its a popular ingredient in Japanese food, and tastes like the ocean itself.
Besides using it to hold your sushi together, you can eat the crunchy sheets as a snack, or chop it up to add Japanese flair to rice, salad, and soup.
Research shows some mushrooms (shitake, black trumpet, golden chanterelles, Lions mane) contain B12.
This study estimates you would have to eat 50 grams of shitake mushrooms to get your daily dose of B12. If that sounds like quite a mouthful, remember you dont have to get all your B12 from one food.
Eat as many or as few mushrooms as you care to and make up the balance from other sources listed here.
Many breakfast cereals are fortified, meaning they have nutrients like vitamin B12 added. If youre a cereal fan, check your favorite boxs nutrition label to know how much of the recommended daily allowance of B12 you can get from one serving.
If you happen to eat your cereal with cows milk, there will be even more B12 in your breakfast.
Some companies that produce alternative milks and faux meat products add B12. Check the label of your favorite plant milks and plant-based meats for their vitamin B12 content.
Nutritional yeast is one of those magical ingredients you can add to food for a nutrition and flavor boost. Some say it tastes cheesy, but its totally veg-friendly.
B12 and other B vitamins are usually added, making it a great way to meet your daily needs.
Sprinkle on popcorn and chips, or add a scoop to sauces and vegetarian stews.
Dairy products like milk, yogurt, and cheese naturally contain B12 and lots of it. If you drink a cup of milk and eat 8 ounces of yogurt, youre pretty much set for a day.
Any ol cheese will have some B12, but Swiss is the superstar with 27 percent of your daily needs in one slice. Also, try feta and Brie because yum.
One large boiled egg will get you 1/4 of the way to your daily B12 needs. So, should you eat 4 boiled eggs and smash that goal? Theres no shame in your egg game.
If youre trying to get more protein in your diet (some vegetarians find it a challenge), eggs are a decent way to do that too.
Tempeh is made from fermented soybeans and contains some variable level of vitamin B12. The same is true of other traditionally-made fermented foods like kimchi, sauerkraut, and pickles.
Its tricky to get more B12 in your diet from these foods though. Commercial processes usually kill the bacteria that produces B12.
If youre into DIY fermentation though, you could sneak in some extra vitamin B12.
Vitamin B12 is literally an essential nutrient. Its a big deal for bodily functions like:
How much is enough?
Remember B12s super important job of helping you make red blood cells? Without it, you face pernicious anemia.
The main sign of pernicious anemia is fatigue because you dont have enough healthy red blood cells to deliver oxygen throughout the body.
Other complications of B12 deficiency are neurological disorders and poor cell division.
Here are symptoms to watch for:
A 2013 review of research summarized the prevalence of B12 deficiency among vegetarians:
Check in with a doctor and have them request blood work and assess you for vitamin B12 deficiency. Its totally treatable, and long-term complications are less likely if youre treated early.
Because the highest levels of vitamin B12 are found in meat and animal-based foods, vegetarians and vegans need to be aware of plant-based sources.
Dairy and eggs are a good option for vegetarians who eat those foods, but its also possible to get enough B12 from foods like seaweed, mushrooms, nutritional yeast, and fortified cereals.
While B12 deficiency can have serious health consequences, its easy to identify and treat. If you eat a vegetarian or vegan diet, remind your doctor to keep an eye on your B12 levels.
See the article here:
Best Vitamin B12 Foods for Vegetarians and Vegans - Greatist
