9 Best Vitamin B12 Sources for Vegetarians

Especially vegetarians, they must take proper care of their vitamin b12 supplement intake because meat products are rich in this nutrient that they don’t have access to. So, a vegetarian has a higher risk of developing a vitamin B-12 deficiency. Being a vegetarian, are you wondering what are the best vitamin b12 sources for vegetarians? We have a list ready for you. 

There are several choices available for vegetarians who want to enhance their vitamin B12 consumption. Checkout the list of 9 best vitamin b12 sources for vegetarians:

Yogurt is one of the best sources of vitamin B12 and a blessing for vegetarians. Like milk, yogurt is loaded with saturated fats. The amount of vitamin B12 in a cup of plain yogurt is about 28%. Some studies have even revealed that the vitamin B12 found in yogurt is comparatively easier to absorb than the vitamin B12 present in meat. 

Vitamin B12 is abundant in fortified yeast. This yeast imparts a nutty flavor to food even in tiny amounts. Around 2.4 mcg of vitamin B12 are present in a single portion of nutritional yeast. For best results, combine the yeast with sauces and curries for a balanced meal that will meet your needs for vitamin B12. 

Only if you are an eggetarian—yes, that’s a thing—there’s nothing better than eggs to get your vitamin B12 dose along with vitamin B2, proteins, and calcium. Some studies have shown that egg yolks have more vitamin B12 when compared with egg whites. Therefore, eating a whole egg will give maximum vitamin b12 benefits.

To increase nutrient intake, fortified cereals have extra vitamins and minerals added. Cereals that have been fortified are a wise choice as they have a high bioavailability. In other words, the vitamin B-12 does not need to be metabolized before the body may absorb it.

A glass of milk per day is an excellent way to get your daily dose of vitamin B12. Please note to have low-fat milk as it’s one of the best vitamin b12 sources for vegetarians. 

Whey powder can also offer a considerable amount of vitamin B12. You can get around 8% of your daily vitamin B12 from 32 grams of whey powder. Vegetarians can combine whey powder with yogurt or milk to meet their vitamin B12 requirements.

An apple a day keeps the doctor away, right? Apple is loaded with many vital nutrients like antioxidants, flavonoids, fiber, and polyphenols. In addition to everything else, apples are also an amazing source of vitamin B12 that can be easily added to your diet without making much effort.

Among other options, dry fruits with a higher B12 profile are almonds and peanuts. They can be included in your morning or evening snack very conveniently. They are easy to munch on anywhere and everywhere. So vegetarians can carry small bites of vitamin B12 with them.

Another vegetarian meal high in vitamin B12 is paneer. At least 20% of the daily B12 need can be fulfilled from paneer. As an illustration, 100 grams of paneer include roughly 0.8 grams of vitamin B12. This equates to around one-third of what an adult needs.

Vegetarians should be extra mindful of their vitamin B12 consumption because it’s a vital vitamin that can be lacking in people who don’t consume meat products. 

Though these 9 best vitamin B12 sources are great picks for vegetarians, vitamin B12 supplements are another way to regulate its intake. Supplements are a safe way to supplement what your diet cannot provide. Because in the end, your health is your wealth.

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