Dietary Sources Of B12 For Vegetarians

If you re concerned that you may not be getting enough b12 look for some of these foods.

Dietary sources of b12 for vegetarians. That being said it s still important to make sure you re covering your bases. Vegetarians and vegans must take particular care to consume enough vitamin b 12 as it is mainly found in meat eggs and dairy products. If using dairy alternatives look for ones with added vitamin b12. If you re vegetarian or vegan getting enough b12 can require some research and prep.

Dairy can be a main vegetarian source of vitamin b12. Summary one cup 240 ml of soy milk contains 2 1 mcg of. Therefore it is more likely a vegan or vegetarian will. This explains why a vegetarian b12 deficiency is less common than a vegan deficiency.

Vegetarians have several options for sources of b12. Further dairy eggs and cheese are all good natural sources of vitamin b12. Vegetarian foods high in vitamin b12 include fortified cereals fortified fruit juices fortified tofu yogurt milk cheese eggs vitamin water and whey powder. Most peeps get enough vitamin b12 from animal based food products.

Supplements can be an easy way to make sure you have enough vitamin b12. The above food sources are all unsuitable for people following an entirely plant based diet. Vegans have a more limited list of options. Some health food products such as seaweed and spirulina stop the body taking in vitamin b12 effectively.

Similarly to the vitamin b12 in other fortified sources the vitamin b12 in nondairy milk is synthetically made so it s vegan friendly. These include eggs and dairy products such as milk and cheese. Here s a look at the best natural sources. Vitamin b12 is one of the greatest nutritional concerns for vegetarians and vegans because vitamin b12 is generally found only in animal foods.

Typically it s a fairly simple process to source vitamin b12 foods for vegetarians as the diet allows for the consumption of some animal products. Fortunately a wide variety of plant foods are fortified with vitamin b12. You can consume fortified cereals with milk or soy milk that can help vegetarians to get an ample amount of vitamin b12.