Best Vegan Sources Of Vitamin B12

Welcome to our comprehensive guide to the best vegan sources of Vitamin B12. You must receive enough of this key vitamin to maintain your health as a vegan. From fortified meals & nutritional yeast to nori seaweed & chlorella, this blog will cover the bases for plant-based sources of Vitamin B12. 

So let's learn about the best vegan sources of Vitamin B12.

What is Vitamin B12?

Water-soluble vitamin B12 (also known as cobalamin) is essential for healthy brain & nervous system function & red blood cell development. Each human cell relies on this vitamin, one of the eight B vitamins necessary for proper cellular metabolism. 

In contrast to other vitamins, however, B12 cannot be produced by the body & must be obtained through diet or supplements. As B12 occurs naturally in animal products, this can be a challenge for vegans.

Check This: Best Vegan Sources of Omega 3s

Types of Vitamin B12:

1. Cyanocobalamin: The most popular & widely used type of vitamin B12. It's used in dietary supplements & fortified foods since it's stable & simple to produce.
2. Methylcobalamin: This type is necessary for cognitive wellness, cardiovascular health, & nervous system health. It's readily absorbed & remains in the body longer than other types.
3. Adenosylcobalamin: This type is essential within the body, even if it is less stable outside. It is stored in the liver & plays an important role in the breakdown of fats & carbohydrates, two major energy sources.
4. Hydroxocobalamin: This type, produced by bacteria, is common in the diet. It is often used in B12 injections due to its long half-life (extended lifespan) in the body.

Each type of B12 has its own benefits & uses, & the best form to take relies on an individual's health needs. 

Best Vegan Sources of Vitamin B12

Vegans may achieve their Plant based vitamin B12 requirements using fortified meals & plant-based sources. B12-rich plant-based diets include:

1. Fortified Plant-Based Milk: Almond, soy, & oat milk is frequently fortified with vitamin B12. For example, a cup of fortified almond milk provides approximately 50% of the daily recommended intake. Fortified plant-based milk can be a delicious addition to your breakfast cereal or smoothie.
2. Fortified Breakfast Cereals: Depending on the brand, one serving of these cereals can provide 30 to 100 percent of the daily B12 requirement. Ensure that your diet includes B12 by checking the label.
3. Nutritional Yeast: Nutritional yeast is deactivated yeast that is an excellent vegan source of B12. One tablespoon of nutritional yeast can provide up to 150 percent of the daily B12 requirement. You may sprinkle it over popcorn, salads, & spaghetti for a cheesy flavor.
4. Fortified Plant-Based Yogurt: Some plant-based yogurt brands are additionally fortified with B12. A serving of approximately 150g provides about 1.5 mcg of B12, about 60% of the recommended intake.

There are a few plant-based sources of B12 in addition to fortified food. These include:

1. Nori Seaweed: Nori, the seaweed typically used in sushi rolls, is an excellent source of vitamin B12 from plants. It contains approximately 2.4 mg per 100 grams. Nori can be consumed in the forms of raw, toasted, & added to soups & salads, making it a versatile addition to your diet.
2. Shiitake Mushrooms: Shiitake mushrooms, known for their distinctive flavor & texture, contain a small quantity of vitamin B12. Although the exact quantity varies, typical 100-gram food contains around 0.5-1 mcg of B12. 
3. Tempeh: Vitamin B12 is present in trace amounts in fermented soy tempeh. The exact quantity of tempeh varies by brand & production method but typically ranges between 0.1 & 0.5 mcg per 100 grams. Tempeh can be marinated & grilled to replace meat in sandwiches, stir-fries, & other dishes.
4. Chlorella: Chlorella, unlike spirulina (not bioavailable), is an excellent source of B12 because it contains a readily absorbable form. A 5g serving of chlorella contains approximately 2 mcg of vitamin B12, about 80% of the RDA.

It is important to note that the B12 content of these plant-based sources is relatively minimal compared to that of fortified foods & supplements. Consequently, relying solely on these sources may not provide the RDA of vitamin B12. To ensure adequate B12 intake, vegans & vegetarians should consider consuming fortified foods or supplements.

How Much Do I Need? 

The Food Safety & Standards Authority of India (FSSAI) has set the daily recommended intake of vitamin B12 for adults at 2.4 mcg. Vitamin B12 is a water-soluble nutrient means the body can't store it. Therefore, it's important to eat foods high in B12 on a regular basis.

Furthermore, as B12 absorption declines with age, pregnant or lactating women, children, & the elderly may need a higher Vitamin B12 portion.

Also Check This: Best Vegan Food for Child

Conclusion

Vegans may find it challenging to obtain enough vegans vitamin B12 sources. Consuming B12-rich foods & considering fortified products or supplements may help you maintain optimum health. Even though these fortified foods or supplements can help you get vitamin B12, everyone, especially strict vegans, may need more. Accordingly, vegans should improve their intake of vitamin B12 via fortified foods or supplements.

Check out "Sudo Plant-Based Food," an innovative vegan food collection kindness. To meet the rising demand for plant-based & vegan diets, Sudo offers flavorful & sustainable alternatives, such as vegan chicken-flavored popcorn, vegan seekh kebabs, vegan galouti kebabs, vegan keema samosas, vegan chicken miracle momos, & plant-based burger patties.

FAQ

Q1.What fruit is very high in Vitamin B12?

Ans. There is no sole fruit rich in vitamin B12. Animal products & fortified foods are the main B12 food sources.

Q2. How do I get 100% Vitamin B12?

Ans. To obtain 100 percent of your daily B12 requirements, you can consume Vitamin B12-fortified plant-based foods or supplements.

Q3. Which Vitamin B12 type is best?

Ans. Cyanocobalamin (cyanide molecule) & methylcobalamin (methyl group) are the two most common types of B12. Methylcobalamin is more readily ingested & used by the body than cyanocobalamin.