Vitamin B12 Vegetarian and Vegan Sources
Finding reliable sources of vitamin B12 for vegetarians and vegans can be challenging. However, there are many plant-based foods that are rich in this essential nutrient and suitable for vegan and vegetarian diets. Keep reading to learn about the benefits of vitamin B12 and how those on vegan and vegetarian diets can ensure an adequate intake.
Sources of Vitamin B12 for Vegetarians
Vegetarians can get vitamin B12 from several sources. Seaweed, such as nori (plumeria vesiculosa) sheets, contain high amounts of B12. Four grams of dried purple laver provide 2.4 milligrams of vitamin B12 daily. Moreover, for vegetarians, fortified plant foods are also excellent sources of vitamin B12.
Some people, such as the elderly and those with atrophic gastritis, may have an increased risk of deficiency. People with gut problems may also be at risk of low B12 intake. Although vegetarians may not have difficulty obtaining vitamin B12 through their diet, they may not get enough from their regular vegan meals. To prevent deficiency, vegetarians should consider supplementing their diets with foods that contain B12 in appropriate amounts.
For vegetarians, the best source of vitamin B12 is yogurt. One cup of plain yogurt has 28% of the recommended daily dose of vitamin B12, which is more absorbable than the vitamin in meat. Regular yogurt consumption will help vegetarians avoid the symptoms of vitamin B12 deficiency. For pregnant and lactating women, yogurt is an excellent source of vitamin B12, but it may not be enough for vegetarians. They are eating more whole food plant sources to stay healthy and avoid deficiency.
Sources of Vitamin B12 for Vegans
There are many sources of vitamin B12 for vegetarians. A tablespoon of 100%-fortified nutritional yeast provides 2.4 micrograms of B12. A teaspoon of nutritional yeast is a good source of vitamin B12. You can also use it to season vegetarian dishes. For example, add it to chilies, curries, or air-popped popcorn. Another great source of vitamin B12 is purple laver, which is a seaweed commonly eaten in Asia. Eggs can be eaten as a snack as well.
Generally, dietary sources of vitamin B12 are animal-derived. However, many plant-based foods have significant amounts of vitamin B12. In particular, dried purple laver contains high levels of B12, while iron and n-3 polyunsaturated fatty acids. For vegetarians, marinated tempeh is a good source of vitamin B12.
Reliable Sources of Vitamin B12 for Vegetarians
There are several vegetarian sources of vitamin B12, such as eggs, dairy products, and yogurt. Unlike meat and fish, however, these vegetarian sources contain a lower concentration of vitamin B12. However, eggs and dairy products are good sources of vitamin B12 for vegetarians. Eggs can be eaten in many ways, such as scrambled eggs, added to salads, or in omelets. Vegans can also obtain vitamin B12 from fortified foods and supplements.
In addition to fortified food items, a vegetarian can also get adequate amounts of B12 from shellfish. Shellfish are rich in B12 and other nutrients, such as zinc and iron. Although they are not strictly plant-based, they are often preferred by vegetarians and vegans for their health. Other vegetarian-friendly options include nutritional yeast, which can be added to dishes or sprinkled on foods.
Reliable Sources of Vitamin B12 for Vegans
Reliable sources of vitamin B12 for vegan nutrition are vital. In a 1955 study, vegans were found to have a high prevalence of B12 deficiency. Some suffered from neurological damage or dementia. Vegans who did not supplement had elevated homocysteine levels, which raises the risk of cardiovascular disease and cognitive decline. Hence, it is essential to supplement with vitamin B12 to maintain adequate levels.
To ensure proper vitamin B12, vegans should include foods from all five major food groups. In addition, they should focus on eating high-nutrient foods, such as green leafy vegetables and omega-3-rich nuts and seeds. Vitamin B12 deficiency in vegans is common, but the good news is that there are many sources of vitamin B12 for vegans. Listed below are some of the best sources of vitamin B12 for vegans.
Vitamin B12 Supplements
Vitamin B12 supplements are an excellent way to prevent a deficiency. The recommended dietary allowance for vitamin B12 is 2.4 micrograms per day. Supplementation is essential for vegans at a higher risk of developing a fault. Vitamin B12 supplements are available in pill, capsule, or liquid form. They can be taken orally or injected intramuscularly.
Vitamin B12 Fortified Foods
Vitamin B12 fortified foods are another excellent way to prevent a deficiency. Cereal, soy milk, and nutritional yeast are fortified with vitamin B12. Check the label to see how much vitamin B12 is in each serving. Vitamin B12 fortified foods can be a great addition to a vegan diet.
Vitamin B12 injections
Vitamin B12 injections are another option for preventing a deficiency. Vitamin B12 injections are safe and effective but must be given by a healthcare professional. A typical injection contains 1,000 micrograms of vitamin B12.
Conclusion
A vegan diet can be a healthy way to eat, but it is crucial to include reliable sources of vitamin B12. Vitamin B12 is essential for a healthy nervous system; a deficiency can lead to neurological damage or dementia. Several vegetarian and vegan sources of vitamin B12, including eggs, dairy products, and fortified foods. In addition, vegans can supplement with vitamin B12 supplements.
