B12 which vegetables

It is also a good source of calcium, vitamin D and iron. It can be eaten alone or used as an ingredient in tofu scrambles, soups, salads and many other dishes. Try tofu in these anything-but-bland tofu recipes. Fortified soy milk is one of the best vegan foods high in vitamin B12 — 1 cup of unsweetened fortified soy milk provides percent of the DV as well calcium and zinc. Other milk substitutes high in vitamin B12 include fortified almond milk , fortified coconut milk drink and rice milk.

If you're buying an alternative nut milk, note that nuts don't have B12 — that's why the milk is fortified with the vitamin.

That said, it's best to check nutrition labels as the vitamin B12 DV can differ vastly among products. Tuna is rich in omega-3 fatty acids , which are heart-healthy, per the Mayo Clinic. A 3-ounce serving of canned tuna contains 78 percent of the DV for vitamin B12, with just calories and an impressive 23 grams of protein.

Other fish high in vitamin B12 include Atlantic herring, mackerel, canned sardines, trout and smoked salmon. Try the canned seafood in these creative tuna recipes. Wondering how to get vitamin B12 naturally if you don't eat meat? Most vegetarians can get enough B12 through eggs and dairy foods, and because of that, it's easier for them to reach their B12 needs than vegans who don't eat any animal products. Milk has 54 percent of the DV for vitamin B12 per 1 cup as well as protein, calcium and potassium.

Many types of milk are also fortified with vitamins A and D. Other dairy foods high in vitamin B12 include yogurt, buttermilk and soft serve ice-cream for when you need a sweet treat! Enjoyed on classic Reuben sandwiches or chicken cordon bleu, Swiss cheese comes with a solid amount of vitamin B12 — 36 percent of the DV per ounce — as well as calcium and 7.

Other cheeses that are high in vitamin B12 include mozzarella, cottage cheese , feta and brie. One cup of plain yogurt offers 38 percent of your DV for vitamin B12 as well as plenty of probiotics, calcium and vitamin A. Other fermented foods contain B12, like kefir a yogurt-like probiotic drink , which has 12 percent DV per cup — but you won't find any vitamin B12 in sauerkraut.

Try the dairy staple in these surprisingly delicious savory yogurt recipes. Pair ham with vitamin Brich Swiss cheese for an extra vitamin B12 boost. A 3-ounce serving of roasted ham offers 24 percent of the DV for vitamin B12 as well as zinc, iron, potassium and of course plenty of protein. But remember to enjoy it sparingly as eating too much red and processed meats is associated with a higher risk of heart disease, cancer, diabetes and premature death, per Harvard Health Publishing.

Eggs are a delicious way to get vitamin B12 naturally. They're also rich in selenium, which plays a crucial role in several of your body's functions, including thyroid hormone metabolism and protection from oxidative damage and infection, per the NIH.

One large hard-boiled egg provides 23 percent of the DV of vitamin B Keep in mind that the vitamin B12 found in eggs is largely in the yolks, so you won't get much vitamin B12 if you only eat egg whites.

Though vegans have limited food options, they can still manage to include some of the organic food items in their diet. The daily recommended value for adults is 2. It is not just restricted to eggs or chicken but also has varieties of vegan options. These are some of the Vitamin B12 foods for vegetarians that you can incorporate into your diet. To conclude, Vitamin B12 is very important for your body and its deficiency can cause several health issues.

Usually, Vitamin B12 is naturally found in eggs, fish, meat, and other animal sources. By incorporating the foods mentioned above, you can fulfil your daily requirements.

Also, always opt for organic foods because they are made without any harmful chemicals. Your email address will not be published.

Save my name, email, and website in this browser for the next time I comment. About Us Sresta. India US. Top vitamin B12 foods for vegetarians. Health and Nutrition You can have low fat or skimmed milk. To enhance the taste, you can add protein powders or other flavours to it.

Cheese — This is one of the delicious food choices that you can have. It contains Vitamin B Ham contains all the B vitamins except folate. They also pack a nice punch of protein. For an extra B boost, whisk your eggs with low-fat milk before scrambling. Chicken is easy to find, inexpensive, and versatile.

These may include:. Instead, eat a variety of fortified foods. Including probiotics, which may assist with better absorption of B Most fruit is high in folic acid, another B vitamin your body may lack. Fruit is also high in fiber.

High-fiber diets may reduce your risk of obesity, heart disease, and diabetes. Meat, fish, and poultry are the best sources of vitamin B You must get vitamin B from the foods you eat. The unhealthy cells die off before they can produce enough new ones. Left unchecked, this cycle leads to a condition called megaloblastic anemia , also called pernicious anemia. Once the condition occurs, it may be difficult to eat enough vitamin B to treat it. You may need vitamin B injections. Your doctor can do tests to determine the level of B in your body and if you need treatment.

How much vitamin B you need each day depends on your age. Most people who eat a typical Western diet get enough vitamin B Fortunately, there are plenty of foods fortified with vitamin B to ensure you get the nutrients you need. People with certain medical conditions may also have difficulty getting enough vitamin B, even if they eat plenty of vitamin B foods.

If you have symptoms of vitamin B deficiency, consult your doctor. Vitamin B12 is a nutrient you need for good health. It's one of eight B vitamins that help your body convert the food you eat into energy. Learn more….