As a vegetarian, getting enough vitamin B12 in your diet can sometimes be challenging since this essential nutrient is mostly found in animal-based products.
However, many delicious and nutritious plant-based foods are still rich in vitamin B12. In this article, we’ll explore 10 of the best foods for vegetarians to get their daily dose of vitamin B12.
1. Nutritional Yeast
Nutritional yeast is a special kind of yeast that isn’t alive anymore. People like to use it in vegan cooking because it tastes like nuts and cheese. You can even use it instead of cheese in lots of recipes.
And guess what? Nutritional yeast is like a superhero for vitamin B12. This vitamin usually hangs out in animal foods, but if you’re a vegan or vegetarian who doesn’t do animal stuff, nutritional yeast is like your best friend. It’s a great way to get that important vitamin B12 in your food.
It’s an easy ingredient to incorporate into meals and can be added to various dishes, such as salads, soups, sauces, and even popcorn.
One tablespoon of nutritional yeast provides about 4 micrograms of vitamin B12, more than the recommended daily intake for most adults.
2. Beans
Beans are like tiny hubs of goodness. They’re full of protein, fiber, and essential vitamins like B12. Some kinds of beans, like navy beans, kidney beans, and chickpeas, are like VIP sources of this vitamin.
The most remarkable thing about beans is how they can fit in anywhere. They’re like the chameleons of food. You can toss them into soups, salads, stews, and casseroles. And if you want to get creative, you can squish or mix them up to make dips, spreads, and sauces. Check out hummus, a famous dip made from chickpeas – it’s like a superhero of vitamin B12.
It’s important to note that the amount of vitamin B12 in beans varies depending on the type of bean and how it’s prepared. For example, canned beans may be lower in vitamin B12 than dried beans soaked and cooked at home.
3. Fortified plant milk
Fortified plant milk is an excellent way for vegetarians and vegans to ensure they get enough vitamin B12. Soy, almond, and oat milk are plant-based alternatives commonly fortified with vitamin B12.
It’s important to check the label to see if the milk you choose is fortified with this essential vitamin. Vitamin B12 in fortified plant milk can vary depending on the brand and type.
Imagine a cup of special plant milk like a vitamin B12 superhero. It usually has 1-2 tiny micrograms of this vitamin. And guess what? According to experts, that’s usually all you need in a day. So, if you’re an adult, that cup of plant milk can give you the B12 boost you need.
4. Fortified cereals
If you’re not getting enough vitamin B12 from your diet, add fortified cereals to increase your intake. When choosing a fortified cereal, looking for brands fortified explicitly with vitamin B12 is important.
The quantity of vitamin B12 found in fortified cereals can differ based on the brand and type of grain. But wait, there’s more! A single bowl of fortified cereal can be like a vitamin B12 party, giving you up to 100% of your daily needs. That’s a severe B12 boost right there.
Now, here’s the thing. Some breakfast cereals might have something like milk, honey, or gelatin from animals. That might differ from what vegans seek, so it’s good to watch.
So, checking the label and ensuring the cereal is free from animal-derived ingredients and fortified with vitamin B12 is essential.
5. Mushrooms
Mushrooms often act as stand-ins for meat in many dishes loved by vegetarians and vegans.
Including them in your diet is a healthy choice as they are rich in fiber, vitamins, and minerals and low in calories.
Some types of mushrooms, such as shiitake, are also a good source of vitamin B12. While mushrooms do not naturally produce vitamin B12, some types of mushrooms can absorb it from the soil and store it in their cells. Shiitake mushrooms are like little B12 champions, and they also bring along other B vitamins for the ride.
6. Soy Products
If you’re into plant-based stuff, soy products like soy milk, soy yogurt, and edamame are your pals. They’re packed with protein and many good things, including vitamin B12.
Soybeans contain a type of bacteria that can produce vitamin B12, making them an excellent option for individuals who may struggle to get enough of this vitamin in their diet.
Soy milk and soy yogurt are popular dairy alternatives often fortified with vitamin B12 to provide a complete nutritional profile.
Just one cup of soy milk or soy yogurt can give you a boost of up to 50% of the vitamin B12 you need each day. That’s like a vitamin superhero in a cup!
Edamame, which are young soybeans still in the pod, are also a good source of vitamin B12 and can be eaten as a snack or added to salads and stir-fries.
7. Whole grains
Whole grains like quinoa and special cereals with extra nutrients are treasure chests of important stuff, including vitamin B12. They’re like nature’s little vitamin vaults.
Vitamin B12 is not naturally present in whole grains, but some fortified products provide a reliable nutrient source. Quinoa is like a protein superstar among grains. It’s also got fiber and excellent minerals like magnesium and iron. It’s like a one-stop shop for good stuff!
Some brands of quinoa are fortified with vitamin B12, which makes it an even more nutrient-dense food choice.
Fortified whole-grain cereals are another excellent option for people who want to add vitamin B12 to their diets. These cereals are made with whole grains and fortified with vitamins and minerals.
8. Algae
Algae, especially seaweed and tiny algae, can be like little vitamin B12 gems. They’ve got some of that good stuff hidden away.
Nori, a seaweed often used to wrap sushi rolls, is a good source of vitamin B12.
The blue-green microalgae Spirulina is also high in vitamin B12 and commonly added to smoothies, juices, and energy bars.
However, it’s important to note that not all seaweeds and algae are good sources of vitamin B12. But here’s the twist: certain seaweeds like kelp and wakame have some compounds that can mess with how your body takes in vitamin B12.
Also, the amount of vitamin B12 in algae can be a rollercoaster. It depends on the type of algae and how it’s grown.
For this reason, choosing a reliable algae source is important if you’re looking to boost your vitamin B12 intake.
9. Vegan protein powders
Vegan protein powders can come from plants like peas, rice, hemp, and soy. When looking for a protein powder fortified with vitamin B12, please read the label carefully to ensure it meets your dietary needs.
Add vegan protein powder to your smoothie for a quick and nutritious meal. Protein powders can make protein bars, baked goods, and other recipes.
In addition to vitamin B12, vegan protein powders are often a good source of other essential nutrients, including iron, calcium, and fiber. They are also typically low in fat and calories, making them an excellent choice for anyone looking to maintain a healthy weight.
10. Tempeh
Tempeh is a traditional Indonesian food made from fermented soybeans that is becoming increasingly popular in Western diets, especially among vegetarians and vegans.
It’s a nutrient-packed food that offers protein, fiber, and a range of vitamins and minerals, including vitamin B12. Tempeh is created by fermenting cooked soybeans using a mold culture, resulting in a firm, cake-like product.
During fermentation, the mold culture can produce vitamin B12, making tempeh a good source of this essential nutrient. Tempeh has a solid, chewy feel and a hint of nutty taste, which makes it a flexible ingredient for various dishes.
It can be marinated, grilled, stir-fried, or added to soups and stews. Tempeh can replace meat in many recipes, which is excellent for those seeking plant-based protein options.
