5 Food Sources of Vitamin B12, a Vegan Treasure

Cobalamin Also known as 'vitamin B12', it is one of the water-soluble vitamins that are important for the body. It contributes to the formation of the myelin sheath, which is responsible for transmitting electrical currents of the nervous system, the integrity of red blood cells. The amount of vitamin B12 that is sufficient for adult needs should be 2.4 mcg per day, and it is needed more in pregnant and lactating women.

Since vitamin B12 is found in meat foods such as fish, red meat, chicken, eggs, animal dairy products, etc., it is the main reason why vegans are at risk of long-term deficiency in this nutrient.

BDMS Wellnes Clinic has 5 Plant food sources of vitamin B12 In order for vegans to get enough of this nutrient, let's leave it to them.

2 tablespoons Nutritional Yeast

It contains 15 mcg of vitamin B12.

Breakfast cereal with 1 vitamin supplement

It contains 12 mcg of vitamin B6.

100 grams of soy milk

Contains 0.30 mcg of vitamin B12

100 g tempeh

It contains 0.14 mcg of vitamin B12.

100 grams of brown rice milk

Contains 0.19 mcg of vitamin B12

However, If vegans do not have access to alternative food sources or take adequate amounts, they can consult a professional to measure their vitamin B12 levels before deciding to buy and consume dietary supplements to ensure optimal nutritional safety and value.

On the occasion of Vegan Cuisine Month We would like to invite all vegans to join us in emphasizing the importance of getting a full range of nutrients and create new dishes to celebrate the special festive season throughout the month of February.

Reference

• National Institutes of Health, Office of Dietary Supplements (ODS). Vitamin B12 - Health Professional [Internet]. 2018 Mar 2 [updated 2023 Dec 15; cited 2023 Dec 28]. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
• Agricultural Research Service, U.S. Department of Agriculture. Nutrients: Vitamin B-12 (µg) [Internet]. 2015 Oct 27 [cited 2023 Dec 28]. Available from: https://ods.od.nih.gov/pubs/usdandb/VitaminB12-Content.pdf
• Patthira Yinglert Rattanakul, Pattaraporn Nuchroon, Sabai Intachoti, Nichaphan Thirakomolpong. Vitamin B12 content in food. Nonthaburi: Nutrition Promotion Group for Working Age and the Elderly, Bureau of Nutrition, Department of Health, Ministry of Public Health;