Most individuals receive enough of the vital nutrient vitamin B12 through eating non-vegetarian products. The risk of B12 deficiency increases if you follow a vegan or vegetarian diet.
Vital for DNA maintenance, red blood cell production, and proper nerve impulse transmission, B12 is also required for normal metabolic processes. Pernicious anaemia can occur if vitamin B12 levels are too low. With careful planning, a vegetarian or vegan can receive all the B12 they need from food alone. This article lists the top vegetarian options for obtaining vitamin B12.
Get nori sheets The nori sheets used to make sushi are a wonderful source of vitamin B12 because of their dark green colour. Dried seaweed is what's used to make nori (aka red algae). Because of its oceanic flavour, it is frequently used in Japanese cooking.
You may eat the crunchy sheets as a snack or slice it up to add some Asian flair to your rice, salad, or soup. Nori is not just for sushi anymore.
Mushrooms Many types of mushrooms have been shown to be good sources of vitamin B12, including shiitakes, black trumpets, golden chanterelles, and lion's mane.
To receive your recommended daily allowance of vitamin B12 from shitake mushrooms, the current study suggests consuming 50 grammes of the fungus. You don't have to cram all your B12 into one meal, so don't worry if it sounds like a lot.
You can choose how many mushrooms to consume, if any, and make up the difference with the other options provided.
Breakfast cereal Vitamin B12 and other nutrients are often "fortified" into breakfast cereals. If you're looking for a quick and easy way to obtain your daily B12 intake, check the nutrition label on your favourite box of cereal.
Breakfast cereal with cow's milk adds even more B12 to your morning meal. So if you aren’t vegan, you can add milk to your diet.
Use nutritional yeast for seasoning, not baking One of those "magic" substances that improves the flavour and healthfulness of meals is nutritional yeast. The cheesy flavour has been criticised, however it is safe for vegetarians.
You can easily get your daily dose of B12 and the other B vitamins that are often included in this food.
Use as a seasoning for chips and popcorn, or stir a few into sauces and vegetarian stews. If you're a dairy fan, consume them freely Milk, yoghurt, and cheese, along with other dairy products, have high levels of B12 in their natural forms. Consuming a cup of milk and an 8-ounce serving of yoghurt will provide you with the majority of the calories and protein you need for the day.
Swiss cheese is the champion since just one slice provides 27 percent of your daily B12 requirements. Feta and Brie are delicious options as well.
Tempeh Tempeh, which is prepared from fermented soybeans, has been shown to include varying amounts of vitamin B12. Traditional fermented foods such as kimchi, sauerkraut, and pickles have this nutrient as well.
