What Vegetables Have Vitamin B12? Vitamin B12 plays an important role in the normal functioning of the brain and nervous system, and for the formation of blood. Deficiencies may cause symptoms such as fatigue, depression, weakness, constipation, weight loss and pale skin. In this article we list plants high in Vitamin B12 to help you boost your intake of this essential vitamin.
Top vitamin B12 foods for vegetarians
Vitamin B12 is essential for our body because it helps in the working of our nervous systems and for proper growth and development. Issues like loss of weight, anaemia, and constipation are sometimes due to deficiency of Vitamin B12 in your body. Usually, the risks of developing these problems are more in vegetarian people because Vitamin B12 is naturally available in animals.
Most of you don’t know that there is a huge list of Vitamin B12 foods for vegetarians as well. Some of the classic examples of vegan foods fortified with vitamin B12 are milk, yoghurt, tofu, juices, cheese, etc.
Importance of Vitamin B12:
Let’s review the benefits of vitamin B12 for our body before talking about the best meals that contain it.
It’s necessary to take foods that are high in vitamin B12 because it is a crucial nutrient for your body’s correct operation. Due to a vitamin B12 shortage, you may begin to experience one of the following symptoms.
- Lethargy
- Pale skin
- Osteoporosis
- Fatigue
- Dementia
- Weight loss
- Constipation
- Tingling and numbness
- Memory problems
- Mouth ulcers
One of the serious consequences of Vitamin B12 is pernicious anaemia. To prevent these problems, it’s important to consume foods that are rich sources of Vitamin B12. In this context, you’ll get to know the top Vitamin B12 Foods for Vegetarians. Though vegans have limited food options, they can still manage to include some of the organic food items in their diet. The daily recommended value for adults is 2.4 micrograms.
Top 10 Vitamin B12 foods for Vegetarians:
Most of you are unaware of the variety of vegetarian foods that are high in vitamin B12. It offers a variety of vegan options as well, so it is not simply limited to eggs or chicken. You can see which vegan meals provide what proportion of your daily requirement for vitamin B12 in the table below.
| Foods | Vitamin B12 (% of DV) |
| Milk (1 cup) | 46% |
| Cheese | 36% |
| Yoghurt (Low fat) | 16% |
| Swiss cheese | 23% |
| Vegetables | 32-38% (depending on the vegetables) |
| Fruits | 5% |
| Fortified cereals | 100% |
| Yeast (quarter cup) | 290% |
- Milk– Milk contains Vitamin B12 and is an excellent source of calcium. You can have low fat or skimmed milk. To enhance the taste, you can add protein powders or other flavours to it.
- Cheese– This is one of the delicious food choices that you can have. It contains Vitamin B12. Having cheese in the right quantities can provide the essential vitamins needed by your body. You have lots of options to choose from- Feta cheese, parmesan cheese, and Mozzarella cheese. This is one of the best Vitamin B12 foods for vegetarians.
- Yoghurt– Including a bowl of yoghurt with your lunch or dinner can provide you sufficient amount of Vitamin B12. Add sugar or salt to enhance the taste, or you may have it even without adding anything. The choice is yours.
- Swiss cheese– It offers 14-15% of the nutrient requirements. Add fruits or veggies along with it to have a nutritious and fibre-rich diet.
- Vegetables– Usually, most vegetables contain some amount of Vitamin B12, but there are some Vitamin B12 foods for vegetarians that contain a very high amount of Vitamin B12 namely- Spinach, Beetroot, Potatoes, Mushrooms, alfalfa, and others.
- Fruits– Though fruits don’t contain Vitamin B12; there are some which contain a very small amount of these vitamins like- Banana, apple, and berries. Just because it does not have vitamin B12 does not mean that you won’t include them in your diet. Having fruits in between meals can be a good choice to increase your daily nutrition requirements. Fruits are important not only for vitamins but also for getting other essential nutrients.
- Fortified cereals– Having a bowl of fortified cereal for your breakfast can be a good option for including Vitamin B12 in your diet. This is one of the phenomenal Vitamin B12 foods for vegetarians. Some examples of these cereals include- Oat bran flakes, Cornflakes, etc.
- Yeast– For Vegans, this is a phenomenal choice to incorporate Vitamin B12 in their diet. 100 grams of Yeast delivers 7-8% of your daily vitamin requirements. You can have this along with popcorn or nachos. It is also a great addition to salads.
- Tofu– Have you heard about soya Paneer? Yes! That is exactly what tofu is. This vegan food is rich in Vitamin B12 and is also known as Bean curd. You can have it with chapattis or rice. Or you can also sauté it in oil and mix with salad.
- Nori– Usually, this falls under the category red algae genus Pyropia and is a sea vegetable. The best thing about this vitamin b12 source is that it has a strong aroma and is mainly used in Japanese preparations like Sushi. You can also use this edible seaweed on top of soups or noodles. This is delicious Vitamin B12 foods for vegetarians.
Top 10 Vitamin B12 Foods for Vegetarians
Vitamin B12 is an essential vitamin needed for proper development and functioning of the nervous system. A deficiency in vitamin B12 can lead to weight loss, constipation, and anemia. Numbness (tingling) in hands and feet may also occur in addition to depression, dementia, and memory loss.
Vegetarians are at risk for vitamin B12 insufficiency because it is mostly found in animal diets. Fortunately, vitamin B12 is added to a large number of plant meals. Additionally, dairy products, eggs, and cheese are all excellent sources of vitamin B12.
Fortified cereals, fortified fruit juices, fortified tofu, yogurt, milk, cheese, eggs, vitamin water, and whey powder are examples of vegetarian foods high in vitamin B12. The dietary value (DV) for vitamin B12 has recently been lowered from 6mcg per day to 2.4mcg per day in accordance with USDA food labeling guidelines.
There is no safe upper dietary limit for vitamin B12 because the body controls vitamin B12 levels adequately and because the liver may store excess amounts of the vitamin.
The top 10 vegetarian foods highest in vitamin B12 are shown here. For more information, see the lists of vitamin B12-rich cheeses and cereals.
Top 10 Vegetarian Vitamin B12 Foods
1Fortified Cereals
| Vitamin B12 per 3/4 Cup | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
|---|---|---|
| 6.1mcg (254% DV) | 21mcg (875% DV) | 12.8mcg (535% DV) |
Nutrition Facts for Kelloggs All-Bran Complete Wheat Flakes.
See the full list of 200 Cereals High in Vitamin B12.
2Fortified Juice
| Vitamin B12 per Cup | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
|---|---|---|
| 6mcg (250% DV) | 2.5mcg (104% DV) | 7mcg (293% DV) |
Nutrition Facts for Fortified Fruit Juice Smoothie
Specific brands high in vitamin B12
- 250% DV in 1 cup (8oz) of Naked Blue Machine
- 108% DV in 1 cup of Bolthouse Farms Daily Greens
- 96% DV in 1 cup of Bolthouse Farms Berry Boost
As with all fortified foods, the quantity of added vitamin B12 can vary, check labels for specific amounts.
See the full ranking of drinks high in vitamin B12.
3Unsweetened Soymilk
| Vitamin B12 per 16oz Glass | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
|---|---|---|
| 6mcg (249% DV) | 1.2mcg (51% DV) | 7.5mcg (311% DV) |
Nutrition Facts for Unsweetened Soy Milk
Other Milk Substitutes High in Vitamin B12
- 250% DV in a 16oz glass of fortified almond milk
- 250% DV in a 16oz glass of fortified coconut milk drink
- 126% DV in a 16oz glass of rice milk
The quantity of added vitamin B12 can vary greatly, check product labels.
4Fortified Tofu
| Vitamin B12 per Cup | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
|---|---|---|
| 3.3mcg (137% DV) | 1.5mcg (60% DV) | 3.2mcg (131% DV) |
Nutrition Facts for Extra Firm Fortified Tofu.
5Low-Fat Milk
| Vitamin B12 per 16oz Glass | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
|---|---|---|
| 2.6mcg (108% DV) | 0.5mcg (22% DV) | 2.1mcg (88% DV) |
Nutrition Facts for Low-Fat Milk 2%.
See the full ranking of dairy high in vitamin B12.
6Low-Fat Yogurt
| Vitamin B12 per Cup | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
|---|---|---|
| 1.5mcg (62% DV) | 0.6mcg (25% DV) | 2.2mcg (91% DV) |
Nutrition Facts for Non-Fat Yogurt.
See the full ranking of dairy high in vitamin B12.
7Swiss Cheese
| Vitamin B12 per Oz | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
|---|---|---|
| 0.9mcg (36% DV) | 3.1mcg (128% DV) | 1.6mcg (65% DV) |
Nutrition Facts for Swiss Cheese.
Swiss cheese provides the most vitamin B12 with 36% DV per ounce. On average, cheese provides 15% DV per ounce. See the full list of cheeses high in vitamin B12.
8Vitamin Water
| Vitamin B12 per Cup | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
|---|---|---|
| 0.6mcg (25% DV) | 0.3mcg (10% DV) | 10mcg (417% DV) |
Nutrition Facts for Vitamin Fortified Water
See the full ranking of drinks high in vitamin B12.
9Eggs
| Vitamin B12 in 1 Large Egg | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
|---|---|---|
| 0.6mcg (23% DV) | 1.1mcg (46% DV) | 1.4mcg (60% DV) |
Nutrition Facts for Hard Boiled Eggs
- 63% DV in 1 cup of chopped hard-boiled eggs
Eggs are also a high protein food.
10Whey Powder
| Vitamin B12 per Tbsp | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
|---|---|---|
| 0.2mcg (7% DV) | 2.4mcg (99% DV) | 1.3mcg (56% DV) |
Nutrition Facts for Dried Sweet Whey Powder.
Best sources of Vitamin B12 for vegetarians
People who use a vegetarian or vegan diet must ensure they get enough Vitamin B12 to prevent a deficit because plant-based foods do not naturally contain this vitamin.
A lack of vitamin B12 can result in anaemia or damage to the nervous system, which can lead to a variety of health problems such as tingling or numbness, muscle weakness, memory loss, depression, loss of appetite, constipation, and diarrhea. Vitamin B12 is also essential for the production of red blood cells and DNA.
Water-soluble vitamin B12 is mostly found in animal-based foods including meat, dairy, and eggs. Vegetarians and vegans who consume only plant-based meals must ensure they are getting enough vitamin B12 to prevent a deficit that could result in major health issues like pernicious anemia.
As the human body doesn’t produce vitamin B12, experts suggest you include it for an overall healthy diet. Here are some Vitamin B12 enriched vegetarian food that can be a part of your everyday life suggested by Dietitian Natasha Mohan.
Spinach
Spinach, a superfood, is a nutritional powerhouse that supports your general growth. Spinach is a flexible leafy green that may be used to prepare a variety of foods, including soups and smoothies.
Beetroot
Due to its iron content and vitamin B12 content, experts advise include beetroot in your daily diet for wholesome and nutritious food consumption.
Chickpeas
Chickpeas are the best substitute for those who don’t eat chicken. Along with Vitamin B12, chickpeas are loaded with fibre, protein and several other essential nutrients that make chickpeas an ideal addition to your diet.
Yoghurt
Yogurt is a probiotic-rich food that has a ton of vitamin B12 and is well known for helping to promote gut health. Low-fat milk and paneer are also rich sources of vitamin B12. To obtain the advantages of vitamin B12 for vegans, use soy milk for milk and tofu for paneer.
Whey
The whey water found after curdling milk is usually thrown away. But this water contains essential proteins, minerals, and vitamins. This whey water can be used to cook dal and knead the dough as well to get most of its benefits.
“Animal-derived foods, such as dairy and eggs, or fortified foods are both sources of vitamin B12. Algae and mushrooms might occasionally fulfill your Vitamin B12 needs. Vegetarians should constantly be aware of their Vitamin B12 consumption because this vitamin is crucial for the body and is less prevalent in vegetarians “Natasha Mohan, a dietitian, puts it last.
Vitamin B12 deficiency: Here are the foods you should eat and avoid
Due to the fact that vitamin B12 is not naturally present in plant-based diets, vegans and vegetarians need to be cautious of developing a deficit.
One essential B vitamin is vitamin B12. This water-soluble vitamin is required by the body for healthy muscles, efficient brain function, as well as the generation of red blood cells and DNA regulation. Cobalamin is another name for this B-complex vitamin. And a vitamin B12 deficit can cause a number of issues.
A deficit or an insufficiency results when levels of the vitamin B complex are too low to meet the demands of the body. Poor diet or the body’s inability to absorb Vitamin B12, which typically occurs as we age, are the main causes of it.
if you don’t have enough of the vitamin B12 complex in your body. It may result in anemia, a reduction in the normal synthesis of red blood cells, which compromises the supply of oxygen. In actuality, a lack of folate and vitamin B12 is what causes megaloblastic anemia, also known as nutritional-deficiency anemia.
Read more about the benefits of vitamin B12, a vital ingredient that can only be found in animal diets.
What are the symptoms of vitamin B12 deficiency?
Shweta Shah, a well-known nutritionist, claims that a mild deficiency may go unnoticed at first but should manifest as symptoms such as:
- Weakness, tiredness, or lightheadedness
- Heart palpitations and shortness of breath
- Pale skin
- A smooth tongue
- Constipation, diarrhea, loss of appetite, or gas
- Nerve problems like numbness or tingling, weakness in muscles, or problems in walking
- Vision loss
- Mental problems like depression, blackout, or behavioral changes
Foods for vitamin B12 deficiency
Vegans and vegetarians are typically B12 deficient since vitamin B12 is mostly found in animal products and is not naturally present in plant-based meals. Therefore, individuals must exercise caution and include the proper items in their diet.
“Most people can prevent B complex deficiency by eating enough meat, seafood, dairy products, yogurt, cheese, tofu, coconut, cereals, soy, and eggs. It’s also available in small amounts in bananas, apples, berries, nuts and seeds,” Shah told Health Shots.
Spinach, a food powerhouse, can be a great source of vitamin B12 for vegans and vegetarians. In addition to being a significant source of vitamin B12, beets are also packed with iron. A nutritious alternative for individuals who don’t eat non-vegetarian foods is chickpeas.
Certain meals must also be reduced if you have a vitamin B12 deficit.
Alcohol, caffeine, processed meals, and other substances that can interfere with vitamin B complex intake should be absolutely avoided, continued Shah.
Your doctor may suggest you to take B12 in the form of a multivitamin or another supplement in addition to foods that have been fortified with the vitamin if you do not eat animal products or if you have a health condition that restricts how well your body can absorb nutrients.