Top Vitamin B12 Foods You Didn’t Know About - The Vegetarian Edition!
Introduction | Symptoms of Vitamin B12 Deficiency | Importance of Vitamin B12 | Vitamin B12 Rich Foods (Vegetarian) | Vitamin B12 Supplements | Conclusion | FAQs | References
Key Takeaways:
- Recognizing the Deficiency of Vitamin B12: Common symptoms associated with Vitamin B12 deficiency in the body, which may include fatigue, headaches, inflammation in the mouth or stomach, numbness or tingling in hands and feet.
- Importance of Vitamin B12: This is one of the most crucial vitamins for the body, which supports your nervous system, aids red blood cells production, DNA synthesis, impacting overall body functioning.
- Vegetarian Vitamin B12 Foods: Although there are lesser choices of vitamin b12 rich vegetarian foods,still you can take your daily dose of Vitamin B12 by incorporating fortified cereals, yogurt, cheese, eggs, oat milk, etc.
- Vitamin B12 Supplementation: In case of challenges faced in meeting dietary requirements of Vitamin B12, Vitamin B12 supplements, with the natural form of Vitamin B12 like methylcobalamin, can help. To ensure overall well-being, you can also consider adding a combination of Vitamin B6, Vitamin B9, and Vitamin B12 in a supplement to your routine.
Research says that up to 90% of the elderly population is Vitamin B12 deficient. And, it's not just the seniors - 62% of the pregnant women, up to 86% of children, and 21% to 41% of the adolescents are also missing out on this important vitamin without even knowing it. The reason behind is we just aren't eating enough Vitamin B12 foods. [1][2]
But, how can you tell if you have a Vitamin B12 deficiency in your body?
To understand if you are deficient, start by looking for the symptoms you might be experiencing. Some of these symptoms include:
- Fatigue: As Vitamin B12 is associated with the production of Red Blood Cells, a deficiency of Vitamin B12 can result in lesser production of RBCs, reducing the oxygen delivery as well. And, due to this reason, you may feel fatigued with Vitamin B12 deficiency. [3]
- Headaches: People with lower levels of Vitamin B12 are more likely to have frequent headaches, even more prevalent in adolescents. Studies also suggest that people having a deficiency of Vitamin B12 have higher odds of Migraine. [4][5]
- Tingling in Hands and Feet: Many kids and adults with Vitamin B12 deficiency have paresthesia, which is a tingling, burning sensation, or pin-needle sensation in their hands and feet. It can be even severe if you are diabetic and take metformin regularly because it reduces the absorption of Vitamin B12 in the body. [6]
- Inflammation in the Mouth: With the deficiency of Vitamin B12, there comes a condition named Glossitis, which gives you red, inflamed, and painful tongue. It is one of the common symptoms of Vitamin B12 deficiency, however, there could be other causes of Glossitis as well. [7]
These can be some other symptoms as well such as gastrointestinal issues, difficulty in concentration, jaundice-like paleness, depression, etc.
Why is Vitamin B12 Important?
Vitamin B12, also known as Cobalamin, is a crucial nutrient that plays an important role in maintaining our nervous system, red blood cells formation, and synthesizing DNA. This is why a deficiency of Vitamin B12 can lead to such symptoms mentioned above which halter our day-to-day functioning.
While there are many Vitamin B12 supplements available in the market, the deficiency can also be fulfilled by making modifications in diet and adding vitamin B12 foods. These dietary changes for non-vegetarian folks are easier because many of the food items in a non-vegetarian diet are quite vitamin B12 rich. However, it becomes a little difficult for vegetarians to have their daily dose of Vitamin B12 from Vitamin B12 foods vegetarian Indian.
Vitamin B12 Foods for Vegetarians
For an adult, the Recommended Dietary Allowance (RDA) or the Daily Value (DV) is 2.4 mcg. [8] The vegetarian foods that can help you fulfill your daily Vitamin B12 requirements are:
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Fortified Cereals |
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Being synthetically manufactured and not from any animal resources, fortified cereals are one of the major sources from Vitamin B12 veg foods for people following either a vegetarian or vegan diet. [9] In fortified Vitamin B12 foods, the nutrients are added synthetically and are not naturally present in them. Some of such fortified cereals may include cornflakes, oat-based cereals, bran flakes, etc. However, if you are considering fortified cereals as vitamin B12 veg foods, you should closely look at the label for any additives or excess sugars present in them which might harm more than benefit. Along with it, consider the fortified cereals which are high in fiber and don’t forget to look for the nutritional value of Vitamin B12 on the pack so that you make just the right choice. Fortified cereals may have somewhere around 20 to 25% of the DV (Daily Value), although it depends on the brand you are considering. [10] |
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Cheese & Yogurt |
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Cheese and yogurt are both excellent choices among vitamin B12 foods for vegetarians. One cup of cheese (236 grams) contains about 1.4 mcg of Vitamin B12, fulfilling approximately 58% of the Daily Value (DV) [11]. Similarly, one cup (245 grams) of yogurt offers up to 1.7 mcg of Vitamin B12, covering up to 70% of the Daily Value (DV). Additionally, yogurt is beneficial for gut health, making it a nutritious and versatile option of vitamin B12 food for vegetarians. [12] Do check the labels to ensure you’re getting a high nutritional value of Vitamin B12 as it may vary from brand to brand. |
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Eggs |
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This versatile and nutritious addition to an ovo-vegetarian diet can serve as a good vitamin B12 rich food. 1 large egg, hard boiled, can offer you 0.5 mcg of Vitamin B12 which covers approximately 19% of the Daily Value (DV). [13] |
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Oat Milk |
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Oat Milk is a popular plant-based alternative that can be a good Vitamin B12 rich foods vegetarian. 100 ml of oat milk can offer you approximately 0.51 mcg of Vitamin B12 which serves your body with 21% of the Daily Value (DV). You can incorporate it in your morning tea/coffee, smoothies, etc. [14] |
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Whey Protein |
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Whey Protein can be a good choice in Vitamin B12 rich foods. 100 grams of Whey protein may contain up to 3.5 mcg of Vitamin B12 which covers approximately 148% of the Daily Value (DV). [15] Remember, it may vary in different brands’ products, so it is advised to check the label thoroughly before buying. |
Supplements as Vitamin B12 Food
If you're relying on vegetarian foods, it becomes challenging to get enough Vitamin B12 from your diet alone. Even if you're having a balanced diet, you might still fall short on this vital nutrient, which may affect your day-to-day tasks. This is why it is important to consider Vitamin B12 supplementation as a mandatory part of your routine.
However, in cases of elderly people, or people with some medical conditions, their bodies don't absorb Vitamin B12 from food. Therefore, it becomes crucial for them to take Vitamin B12 in supplement form.
Research shows that taking Vitamin B12 supplement for just 90 days can significantly replenish the stores in people who lack this vitamin. [16]
Taking a supplement that has a blend of Vitamin B6, Vitamin B9, and Vitamin B12 can help make your body's functioning better and fulfill the nutritional requirements. Consider taking a Vitamin B12 supplement with a natural, methylated form of it to ensure maximum absorbability and effectiveness. One such supplement is Miduty's Vitamin B12 which has a blend of all these essential vitamins and is a good choice as vitamin B12 foods for vegetarians. Choosing the right supplement conveniently helps you cover the RDA (Recommended Daily Allowance) of 2.4 mcg. So, alongside your diet, make sure you include a supplement to maintain your overall well-being.
Conclusion
- Vitamin B12 deficiency is very common, found in up to 90% of the population, who are not even aware that they have it.
- Non-vegetarians have several choices for Vitamin B rich foods including salmon, seafood, which may help them with maintaining adequate levels of Vitamin B12 in their body. If you still have lower levels of Vitamin B12, then there must be absorption issues in your body.
- Vitamin B12 is crucial for our body functioning. It helps with cognitive functioning, brain development, memory, formation of red blood cells, oxygen transport, and much more.
- With a deficiency of Vitamin B12, you may see symptoms like fatigue, numbness, anemia, inflammation, etc.
- You can opt for vitamin B12 foods for vegetariansto increase your body's levels of Vitamin B12. Such vitamin B12 foods vegetarian Indian include fortified cereals, cheese, yogurt, oat milk, etc.
- If you have a deficiency of Vitamin B12 or you are not able to fulfill your body's Vitamin B12 requirement from vitamin B12 rich foods vegetarian, you should definitely opt for a higher dose natural and vegetarian Vitamin B12 supplement.
Frequently Asked Questions (FAQs)
Q1. Which vegetarian foods are high in B12?
Among vitamin B12 foods vegetarian Indian, you can take yogurt, fortified plant-based milk, eggs, and cheese. All these foods have a significant amount of Vitamin B12 in them, helping you fulfill the daily nutritional requirements from vitamin B12 foods.
Q2. Are nuts rich in B12?
No, nuts don't have enough Vitamin B12 in them to consider them as a good vitamin B12 veg foods.
Q3. Do carrots have B12 in them?
Carrots contain no Vitamin B12, thus cannot be included in your list of vitamin B12 rich foodsto increase its levels in the body.
Q4. How do I raise my B12 levels?
To boost the levels of Vitamin B12 in your diet, you can consider opting some non-vegetarian Vitamin B12 foods like eggs, chicken, salmon, etc. Supplements are indeed a better choice to meet the nutritional requirements of Vitamin B12 as we don't get enough of it from food sources.
Q5. Which part of the egg has more Vitamin B12?
Research has concluded that the egg yolks have higher levels of Vitamin B12 in comparison to the egg whites. Hence, it is advised to consume whole eggs and not just egg white.
References
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How prevalent is vitamin B(12) deficiency among vegetarians? |
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Vitamin B12 among Vegetarians: Status, Assessment and Supplementation. |
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Serum Vitamin B12 and Methylmalonic Acid Status in Migraineurs |
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