Usually people who don’t consume meat, poultry and dairy products have lack of certain vitamins or minerals. To compensate this lack of nutrients, vegetarians and vegans need to consume certain foods which are rich source of nutrients.
A meatless diet may be healthy, but vegetarians, especially vegans, must be sure that they are getting enough vitamins i minerals, such as calcium, iron, zinc, B12 etc.
When it comes to B vitamins, to B complex (B1, B2, B3, B5, B6, B7, B9, B12), class of water-soluble vitamins, which plays an important role in keeping our bodies healthy, they are ones of those which deficiency may occur in people who are vegetarians or vegans, especially vitamin B12 (cobalamin) because this vitamin is found naturally only in animal products.
To compensate this lack of nutrients, vegetarians and vegans need to consume certain foods which are rich in vitamins and minerals or to consume dietary supplements.
6 Non-Meat Sources Of Vitamin B12 For Vegetarians And Vegans
Mushroom and Seaweed Nori
One recent research found traces of vitamin B12 in the skin (outer skin) of white button mushroom knows as champignon and in species of red algae called Nori Seaweed, which is Japanese and Korean cuisine . So far, these are the only 2 non-animal food sources in which we can found considerable amount of vitamin B12.
When it comes to vitamin B12, one of the most readily available sources for vegetarians and vegans are breakfast cereals, especially the fortified ones. This is also confirmed the National Institute of Health. Consumption of fortified cereals for breakfast may raise the levels of vitamin B1, B2 and B12.
Another good source of nutrients which vegetarians and vegans can consume and to satisfy their requirements for vitamins including B12 is fortified rice.
Cocoa milk is rich source of calcium, vitamin D, magnesium and of course, vitamin B12 and is good choice for vegetarians with vitamin B12 deficiency.
In case of some reason, such as allergies or food intolerance, you can’t include these foods in your diet plan, foods which are good sources of vitamin B12, another way to get B12 is search for fortified food. Search for food enriched with B vitamins. You will need to eat two or three meals during the day to be able to get at least three micrograms of B12.
This is another way to get your daily vitamin B12 dose. Supplements can be used both vegans and vegetarians. Keep in mind that small dosages are recommended instead of one higher dosage for better body absorption. If you are taking some medications, have high levels of red blood cells in the body, including pregnant women, consult your doctor first.