Vitamin B12 is an essential nutrient that is crucial for various bodily functions, including the production of red blood cells and DNA.
While it’s commonly found in animal-based products like meat, dairy, and eggs, plant-based sources of vitamin B12 are limited.
However, if you’re following a vegetarian or vegan diet, it’s still possible to meet your daily vitamin B12 needs with these 9 plant-based foods.
1. Nutritional Yeast
Nutritional yeast is a deactivated yeast that is often used as a cheese substitute in vegan cooking. It’s also an excellent source of vitamin B12, with just one tablespoon providing up to 100% of your daily recommended intake.
2. Fortified Plant-Based Milk
Many plant-based milks, such as soy, almond, and oat milk, are fortified with vitamin B12. Check the label to ensure that the milk you’re buying is fortified and contains an adequate amount of vitamin B12.
3. Fortified Cereals
Similar to plant-based milk, many cereals are also fortified with vitamin B12. Look for cereals that are specifically labeled as being fortified with vitamin B12 to ensure that you’re getting an adequate amount.
4. Tempeh
Tempeh is a fermented soy product that is high in protein and a good source of vitamin B12. One cup of tempeh contains approximately 30% of your daily recommended intake of vitamin B12.
5. Nori
Nori is a type of seaweed that is commonly used in sushi rolls. It’s also a good source of vitamin B12, with just one sheet of nori providing up to 50% of your daily recommended intake.
6. Shiitake Mushrooms
Shiitake mushrooms are a delicious and nutritious addition to any meal. They’re also a good source of vitamin B12, with one cup of shiitake mushrooms providing up to 20% of your daily recommended intake.
7. Chlorella
Chlorella is a type of algae that is often consumed in supplement form for its various health benefits. It’s also a good source of vitamin B12, with just one teaspoon providing up to 10% of your daily recommended intake.
8. Fortified Tofu
Similar to plant-based milk, many brands of tofu are fortified with vitamin B12. Check the label to ensure that the tofu you’re buying is fortified and contains an adequate amount of vitamin B12.
9. Marmite
Marmite is a yeast extract spread that is popular in the UK and other parts of the world. It’s also a good source of vitamin B12, with just one tablespoon providing up to 50% of your daily recommended intake.
Conclusion
While vitamin B12 is primarily found in animal-based products, these 9 plant-based foods are excellent sources of vitamin B12 that can help you meet your daily recommended intake. Incorporating a variety of these foods into your diet can ensure that you’re getting enough vitamin B12, even if you follow a vegetarian or vegan diet.
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