Vitamin B12 is a crucial nutrient required for the formation of DNA, red blood cells, and proper functioning of the nervous system. It is mostly found in animal products such as meat, fish, dairy, and eggs.

However, vegetarian individuals need not worry as there are various plant-based options to obtain this crucial nutrient. Here are some Vitamin B12 foods of vegetarian origin that you can incorporate into your diet.

1. Nutritional Yeast

Nutritional yeast is an excellent source of Vitamin B12 and is a staple ingredient for vegetarians and vegans. One serving of nutritional yeast provides six micrograms of Vitamin B12, which is more than 100% of the recommended daily intake.

Nutritional yeast can be sprinkled on popcorn, salads, soups, or mixed with pasta or rice for an added flavour and nutrition boost.

2. Fortified Cereals

A few select cereal brands add Vitamin B12 to their products. Check the nutrition label to ensure that it’s vegan-friendly and free of any animal-derived ingredients. One cup of fortified cereal can provide up to 6 micrograms of Vitamin B12.

You can consume your favourite cereal with almond milk or as a snack by itself.

3. Almond Milk

Almond milk is a dairy-free alternative that is rising in popularity due to its nutritional value. Many almond milk brands fortify their products with essential vitamins and minerals, including Vitamin B12.

One cup of almond milk can provide up to 3 micrograms of Vitamin B12, making it a great addition to your diet. Almond milk can be consumed as a beverage or used as a base in smoothies and cereal bowls.

4. Plant-Based Milks

Similar to almond milk, other plant-based milk alternatives, such as soy milk and oat milk, can also be a good source of Vitamin B12.

Many brands fortify their products with the nutrient, giving you access to the essential vitamin while consuming your favourite beverages.

5. Tempeh

Tempeh is a fermented soy product that has a nutty flavour and a meaty texture. It is a popular and delicious meat alternative for vegetarians and is also a great source of Vitamin B12.

100 grams of tempeh provides approximately 12% of the daily recommended intake of Vitamin B12. Tempeh can be used in stir-fries, salads, or as a burger patty replacement.

6. Mushrooms

Mushrooms are low in calories and rich in fibre and nutrients, including Vitamin B12. Although the concentration of the nutrient in mushrooms is not as high as in other sources, regular consumption can still contribute to your daily intake needs.

Shiitake mushrooms are the richest in Vitamin B12, and 100 grams of the mushroom can provide up to 8% of the daily recommended intake. Mushrooms can be consumed cooked or raw in salads, pizza toppings, or stir-fries.

7. Seaweed

Seaweed is a nutrient-dense food that is widely popular in Asian cuisine. It contains several essential vitamins and minerals, including Vitamin B12. Nori sheets, commonly used to make sushi, are an excellent source of Vitamin B12.

One sheet of nori can provide up to 50% of the daily recommended intake of Vitamin B12. Other seaweed varieties such as wakame and dulse are also good sources of the nutrient.

8. Fortified Plant-Based Meats

With the rise in popularity of plant-based diets, numerous plant-based meat alternatives have hit the market. Some of these products are fortified with Vitamin B12, making them an excellent source of nutrients for vegetarians.

Brands such as Beyond Meat and Impossible Foods are among those that fortify their products. A 100-gram serving of Beyond Meat’s Beyond Beef provides approximately 20% of the recommended daily intake of Vitamin B12.

9. Fortified Tofu

Tofu, also known as bean curd, is a soy-based product rich in protein and essential nutrients. Some brands fortify their tofu with Vitamin B12, making it a great source of the nutrient for vegetarians.

A 100-gram serving of fortified tofu can provide up to 20% of the daily recommended intake of Vitamin B12. Tofu can be used in various formats, including scrambled, grilled, or used as a meat alternative.

10. Fortified Nut Butters

Nut butters, including peanut butter, cashew butter, and almond butter, are delicious and nutritious spreads that are consumed by many. Some brands fortify their nut butter products with Vitamin B12, making them a good source for vegetarians.

Two tablespoons of fortified peanut butter can provide up to 4% of the daily recommended intake of Vitamin B12.

Conclusion

If you are a vegetarian, incorporating Vitamin B12-rich foods into your diet is crucial for optimal health. The sources mentioned above provide sufficient amounts of the nutrient to meet the daily requirements.

With these options, you can be sure that you are not missing out on anything essential for your health.