Vitamin B12 Foods for Vegetarians

foods rich in vitamin b12

To keep our bodies healthy, we need different types of vitamins and minerals. However, there is one vitamin that we get only from the elements of our diet. And that’s vitamin B12. Vitamin B12 is also very important to stay healthy. Apart from keeping your heart healthy, it is also beneficial for your skin and hair. It is necessary to have a balanced diet to keep the body healthy and get all the necessary nutrients. Vitamin B12 is also effective in decreasing the risk of deadly diseases like cancer. Many people also take many supplements to supply vitamin B12 in the body. 

In this article, we will discuss foods you can consume to fulfill the deficiency of vitamin B12 in the body. Many vegetarian and foods are rich in vitamin B12.

Individuals who are unable to absorb vitamin B12 from foods and vegetarians who do not eat animal foods at all should consume breakfast cereals and supplements enriched with vitamin B12. Pure vegetarians have a higher risk of vitamin B12 deficiency, as vitamin B12 is more limited in natural foods than in animal foods. Deficiency of Vitamin B12 can lead to a variety of indications such as megaloblastic anemia, tiredness, weakness, constipation, loss of appetite, loss of weight, nervous system changes like numbness and tingling in hands, and feet, etc.

In addition to these, there may be some less common symptoms, such as difficulty in maintaining physical balance, depression (depression, dementia, loss of memory, pain in the mouth or tongue, hyperglycemia, physical development may be slowed. If you are deficient in Vitamin B12, consult your doctor immediately.

How common is vitamin B12 deficiency?

Vitamin B12 Foods for Vegetarians

Vitamin B12 deficiency depends on many things. Increasing age, eating habits, and medical conditions are the main reasons for this. Every age needs vitamin B12 in the amount mentioned below daily.

0.4 micrograms for babies younger than 6 months

0.5 micrograms for babies 7 to 12 months

0.9 micrograms for children 1 to 3 years old

1.2 micrograms for children ages 4 to 8

1.8 micrograms for children ages 9 to 13

2.4 micrograms for adults 14 to 28 years old (2.6 micrograms during pregnancy and 2.8 micrograms during breastfeeding)

Vitamin B12 Foods for Vegetarians

Milk and curd

100 grams of fat-free yogurt contains vitamin B12 (10% DV) and 15 percent of the Daily Value (DV, the daily required amount) per cup. Yogurt also contains B-complex vitamins such as vitamins B2 and B1 and B12. At the same time, 100 grams of low-fat milk contains 0.46μg (8% DV) and 19 percent Daily Value (DV, daily required amount) per cup, making milk a good option for vegetarians. 


Cheese is also a rich source of Vitamin B12, but the amount mainly depends on the type and variety of cheese. Swiss cheese contains the best and most vitamin B12. 100 grams (56% DV) of Swiss cheese contains 3.34μg. Cottage cheese is also found to be rich in vitamin B12.

Fortified Cereals

Sometimes we have to add some amounts of Vitamin B12 to many foods. One such example is your breakfast cereal. If you are a vegetarian and if you have a deficiency of vitamin B12 then you can include cereals in your breakfast. 

Yeast extract spreads

Consumption of yeast is very popular in Britain and Europe, and it is now becoming a favorite in America as well. Yeast is an excellent source of vitamin B12 for vegetarians. 100 grams of this contains 0.5μg (8% DV) of vitamin B12.

Fruits and Vegetables

Some vegetables like Beetroot, Alfalfa, Butternut Squash are also rich sources of vitamin B12. Add adding fruits like apple, banana, mango, and orange to your daily diet, you can also meet the deficiency of vitamin B12.

Soy Products

You may also add some soy products like soy milk, or fermented soya beans to your diet to complete the deficiency of vitamin B12. These are not only high in protein but are also healthy. So you must add them to your daily diet.

What are the things that can increase the chances of Vitamin B12 deficiency?

Vitamin B12 deficiency is more likely in the following conditions:

  • Vitamin B12 deficiency is common in older people
  • In Pernicious anemia, the body is unable to absorb vitamin B12.
  • People with stomach ulcers may also be deficient in Vitamin B12.
  • removal or surgery of part of the stomach or small intestine
  • In patients with atrophic gastritis, because in this problem the inner lining of the stomach becomes thin
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