Vitamin B-12 Foods for Vegetarians
by Matthew Lee, Demand Media healthyeating.sfgate.com
“..Fortified foods are a good vegetarian source of vitamin B-12. These include soy products, dairy alternatives and breakfast cereals. For example, a single veggie burger patty contains 1.41 micrograms and a cup of fortified bran flakes contains 1.5 micrograms of the nutrient. Respectively, these amounts account for 58.8 and 62.5 percent of your daily vitamin B-12 intake. Because not all fortified soy products and breakfast cereals contain vitamin B-12, read nutritional information labels before making a purchase…”
Vegetarian Vitamin B-12 Food Sources oldwayspt.org
“… Vegans need to take a vitamin-B supplement daily…
Top 10 Foods Highest in Vitamin B12 (Cobalamin), from healthaliciousness.com
*note: not all the top 10 are “vegetarian” friendly
“..#1: Shellfish (Cooked Clams)..
#3: Fish (Mackerel)
#4: Crustaceans (Crab)
#5: Fortified Soy Products (Silken Tofu)
#6: Fortified Cereals (All Bran)..
What Every Vegan Should Know About Vitamin B12, from vegansociety.com
“..Very low B12 intakes can cause anemia and nervous system damage. The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms. Most vegans consume enough B12 to avoid anemia and nervous system damage, but many do not get enough to minimize potential risk of heart disease or pregnancy complications…
Vegan Foods That Are High in Vitamin B12
by Leta Shy 4/04/11 popsugar.com
“..And while vitamin B12 deficiency is rare, the nutrient is essential for maintaining a healthy nervous system as well as healthy blood cells, so it’s important to get enough in your diet. Most women need 2.4 mcg of the vitamin a day (a little more if you are pregnant or breasfeeding).
Since the best sources of B12 come from meat, fish, eggs, and chicken, long-time vegans may need to look to other sources to make sure their levels of B12 stay filled. Besides taking a vitamin supplement, which vegan-friendly foods are high in B12? Find out after the break.
“..Published on Feb 7, 2014
10 Tips for Going Vegan: http://bit.ly/1dGSzqt
In this video, Teshia and I talk about how to get enough B12 vitamin on a vegan diet, what vegan sources of B12 are out there and whether you should take supplements in order to prevent a B12 deficiency when becoming a vegan.
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