Vitamin B12 foods: Include these essential sources in your healthy diet

Health benefits of chlorella: You can add chlorella powder to smoothies or take it as a supplement to boost your daily intake of vitamin B12 (Image: Canva)

Vitamin B12, also known as cobalamin, plays a crucial role in maintaining a healthy body and mind. Since it is most commonly found in animal products, many who prefer a vegetarian or vegan lifestyle face challenges in meeting their daily vitamin B12 requirements. However, there are several vegetarian foods that are excellent sources of this vital nutrient.

Why is vitamin B12 important?

Vitamin B12 supports various bodily functions, including the formation of red blood cells, proper nerve function, and the synthesis of DNA. It also aids in maintaining a healthy metabolism, boosting energy levels, and promoting optimal brain function. Adequate levels of vitamin B12 are crucial for overall well-being, especially for vegetarians and vegans who may have limited dietary sources of this nutrient.

Here are eight plant-based options that can help vegetarians ensure an adequate intake of vitamin B12 for overall wellness:

1. Fortified plant-based milk:

Fortified plant-based milk from sources like soy, almond, and rice, is an excellent source of vitamin B12. Many brands fortify their non-dairy milk products with vitamin B12 to cater to individuals following a vegetarian or vegan diet. Check the label to ensure that the milk you choose contains a significant amount of vitamin B12.

2. Nutritional yeast:

Nutritional yeast is a deactivated yeast commonly used as a cheese substitute in vegetarian and vegan dishes. Besides its delicious cheesy flavour, nutritional yeast is also a great source of vitamin B12. Sprinkle it over salads, pasta, or popcorn to boost your intake of this essential nutrient.

3. Fortified cereals:

Start your day with a bowl of vitamin B12-enriched cereal. Many breakfast cereals like bran and whole wheat oats are fortified with essential vitamins and minerals, including vitamin B12, folate, iron, and vitamin A. Check the product labels to identify those specifically enriched with this nutrient to ensure a healthy and balanced breakfast.

4. Tempeh:

Tempeh is a fermented soybean product and a popular plant-based protein source. Apart from being rich in protein and fibre, tempeh is also a good source of vitamin B12. Incorporate this versatile ingredient into stir-fries, salads, soups, or sandwiches to enhance your vitamin B12 intake.

5. Chlorella:

Chlorella is a type of freshwater algae that has created quite a buzz in recent years. Packed with nutrients, including vitamin B12, chlorella’s impressive nutritional profile has led some to call it a superfood. It is available in powder or supplement form. Add chlorella powder to smoothies or take it as a supplement to boost your daily intake of vitamin B12.

6. Seaweed:

Certain types of seaweed, such as nori, are known for their vitamin B12 content. Research says that including 4 grams of this dried seaweed in your diet, either in sushi rolls or as a snack, can contribute to meeting your daily vitamin B12 requirement.

7. Fortified plant-based meat substitutes:

Many plant-based meat substitutes, such as veggie burgers, vegan sausages, and soy-meat products, are fortified with vitamin B12. These vegan alternatives offer the taste and texture of meat while providing essential nutrients, including vitamin B12.

8. Mushrooms:

While mushrooms are not a direct source of vitamin B12, they contain compounds that resemble the structure of this nutrient. Consuming dried mushrooms, particularly shiitake and oyster, can help support vitamin B12 metabolism in the body.