Vitamin B12 Sources. Top 4 Foods for Vegans & Guidelines

Anand May 4, 2020April 3, 2021 0 Comments vitamin B12 sources

Do you know Vitamin B12 plays a vital role in the production of RBC (red blood cells) and DNA as well as it helps in the proper functioning of your nervous system.

Vegan Friendly Vitamin B12 Sources:

Naturally this vitamin B12 is abundantly found in animal foods like red meat, fish varieties, eggs, poultry and dairy.

Deficiency in this vitamin may lead to anemia, constipation and also in weight loss.

In addition to depression and memory loss, the person who is deficient of B12 may also experience numbness effect in hands and feet.

As mentioned earlier, Vitamin B12 sources mostly come from animal foods, and this will well goes with people who are non- vegetarians.

How does the vegetarians find their Vitamin B12 sources.

Identifying the main foods is key so that they can eat to get this essential Vitamins.

That helps in performing various unique functions within the body which includes energy production and making important molecules in the cell

Slimmingstar in this article lists some of the top healthy foods that are rich in Vitamin B

Vegans and Vegetarians need to make sure that their body is not deficient of this important Vitamin.

Ensuring adequate amount of B12 intake every single day is key to avoid deficiency.

Top Foods that are Rich in Vitamin B12 Sources for Vegetarians

Just like non-vegetarians, vegetarians too have many choices when it comes to B12 foods. Eggs, dairy products, fortified foods are the choices.

Do you know this vitamin B12 is also found in algae and mushrooms

Eggs (0.6 mcg – per boiled egg)

Egg has slowly turned to be part of modern vegan’s diet.

If you are someone who eat egg, then the good news is you have found a natural way to increase B12 by eating egg daily.

Egg is the rich source of B12 vitamin for vegetarians.

Every boiled egg contains 0.6 micrograms of B12. However, you need to eat few more eggs each day to keep your daily count of B12 vitamin requirement.

Eating too many eggs every single day may be difficult but you can atleast have 2 hard boiled egg scrambled for breakfast. Try one tomorrow

Cow’s Milk (1.2 mcg per milk cup)

Pure cow’s milk is loaded with nutritional elements such as protein, calcium, phosporous, potassium, and B12.

Every 100 ml cup can give a 1.2 mg of B12 and consuming two cups of cow’s milk is enough to reach your daily B12 target.

Some people have allergy consuming milk due to its sugar(lactose) content which may delay digestion process.

For others who are used to drinking it daily, its a wonderful source of B12.

Take fortified cereals and mix it with milk and consume it. You will overachieve your B12 daily target.

Yogurt (1.1 mcg per cup):

Another key food with rich vitamin B12 sources.

Daily intake of yogurt can help you meet the daily B12 recommendation and also to avoid B12 difficiency which leads to multiple health related problems.

Protein is richly available in Yogurt just like Cow’s milk. Always go for the plain greek yogurt and avoid sugar added sugar.

Fortified Cereals or Breakfast Cereals

Contains minerals and added vitamins including B12 that are not present in the cereals naturally.

A deep concern for vegans is having a sufficient amount of B12 vitamin in their body.

Although vegans diet is full of vitamins and nutrients but still it lacks in the vital nutrient.

Taking breakfast cereals every day in their diet can ensure the required amount of B12 vitamin adds up to their body and live healthy

US Guideline for Vitamin B12:

As per the Recommended Dietary Allowances (RDA), the daily required recommended B12 vitamin for children as per the age group as follows

Age 1 to 3 years: 0.9 mcg

Age 4 to 8 years: 1.2 mcg

Age 9 to 13: 1.8 mcg

For nursing mothers, the recommendation can go upto 2.8 mcg. Also refer to the daily dietary intake as per RDA here according to National Institute of Health