{"id":30292,"date":"2021-11-09T23:14:42","date_gmt":"2021-11-09T23:14:42","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=30292"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"b12-foods-vegetarian","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/","title":{"rendered":"B12 Foods Vegetarian: What To Eat To Prevent Deficiency"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Top_Vitamin_B12_Foods_For_Vegetarians\" >Top Vitamin B12 Foods For Vegetarians<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Fortified_Cereals\" >Fortified Cereals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Sustained_Release_Supplements\" >Sustained Release Supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Vegetarian-Friendly_Dairy_Products\" >Vegetarian-Friendly Dairy Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Eggs\" >Eggs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Nutritional_Yeast\" >Nutritional Yeast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Swiss_Cheese\" >Swiss Cheese<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Nori\" >Nori<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Marmite_Or_Other_Yeast_Spreads\" >Marmite Or Other Yeast Spreads<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Fortified_Tofu\" >Fortified Tofu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Tempeh\" >Tempeh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Fortified_Beverages\" >Fortified Beverages<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Shiitake_Mushrooms\" >Shiitake Mushrooms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Cremini_Mushrooms\" >Cremini Mushrooms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Chlorella\" >Chlorella<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Shellfish\" >Shellfish<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Whey_Powder\" >Whey Powder<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Vitamin_B-12_Deficiency_In_Vegetarians_And_Vegans\" >Vitamin B-12 Deficiency In Vegetarians And Vegans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Causes_Of_Vitamin_B-12_Deficiency_In_Vegetarians_And_Vegans\" >Causes Of Vitamin B-12 Deficiency In Vegetarians And Vegans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Some_Clues_That_You_Might_Be_Vitamin_B-12_Deficient\" >Some Clues That You Might Be Vitamin B-12 Deficient<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Health_Benefits_Of_B-12\" >Health Benefits Of B-12<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The human body needs vitamin B12 to live. This nutrient is required for DNA synthesis, cellular growth and red blood cell production. Vitamin B12 plays a crucial role in the metabolism of every cell in the human body. Read about b12 foods <a href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/\">vegetarian<\/a> below.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Without this vitamin, people are more likely to get sick or have trouble <a href=\"https:\/\/betterme.world\/articles\/biotin-rich-foods-vegetarian\/\">metabolizing food properly<\/a>. This includes vegetarians who need to be especially mindful of their intake because they don\u2019t eat meat which contains high levels of vitamin B12 naturally.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unless they take supplements or consume foods fortified with it on a regular basis, it can be difficult for vegans and vegetarians to obtain adequate amounts of this <a href=\"https:\/\/betterme.world\/articles\/vegetarian-macro-meal-plan\/\">essential nutrient<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, there are a few <a href=\"https:\/\/betterme.world\/articles\/keto-pescatarian\/\">vegetarian<\/a> sources available that contain substantial quantities of vitamin B12. Below are the top foods for vegetarians to eat in order to prevent a deficiency of this important nutrient.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-32104 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4468-1024x576.png\" alt=\"diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4468.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4468-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4468.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4468-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4468.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Top_Vitamin_B12_Foods_For_Vegetarians\"><\/span><strong>Top Vitamin B12 Foods For Vegetarians<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although it may be challenging to obtain sufficient dietary vitamin B-12 if you do not eat animal products, supplementation and foods fortified with the vitamin can help to address deficiencies.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Commercially available supplements of vitamin B-12 are widely available in many forms including tablets, capsules, lozenges, and injectable doses. Always talk to your healthcare provider about any supplements before you start them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin B-12 is also added to some foods, most notably some brands of breakfast cereals. Some food manufacturers also add the nutrient to other products such as energy bars so pick a product that is high in protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is some evidence that certain probiotic bacteria, including strains of Lactobacillus reuteri, can produce vitamin B-12 (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fmicb.2018.00757\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, here are the best vegetarian foods high in vitamin B12:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-32108 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fortified_Cereals\"><\/span><strong>Fortified Cereals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are many fortified cereals available on the market that contain added amounts of vitamin B12, as well as other essential nutrients. These cereals can be enjoyed either hot by boiling water beforehand, or cold with your favourite type of milk.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sustained_Release_Supplements\"><\/span><strong>Sustained Release Supplements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Taking sustained-release <a href=\"https:\/\/betterme.world\/articles\/vegetarian-vs-pescetarian\/\">supplements<\/a> is another way to ensure you are getting enough vitamin B12 each day so you don\u2019t have any deficiencies. As with the cereal option, taking a supplement once a day is more effective than trying to remember to take several smaller doses throughout the day. Talk to your healthcare provider about options and how much to take.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vegetarian-Friendly_Dairy_Products\"><\/span><strong>Vegetarian-Friendly Dairy Products<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dairy products are a good choice for vegetarians because they contain high amounts of vitamin B12 naturally (<\/span><a href=\"https:\/\/academic.oup.com\/af\/article\/4\/2\/32\/4638653\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). These sources include milk, cheese and yogurt amongst others.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you would prefer not to consume dairy products, there are some alternative non-dairy items that contain similar nutrients without any negative side effects of animal byproducts such as eggs and cheese. For instance, soy beverages with added vitamin B12 offer similar benefits, minus the lactose that may give some people an upset stomach or gas.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pescatarian-vs-vegetarian\/\">Pescatarian Vs Vegetarian: Which Diet Is Best For You?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-32111 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4460-1024x576.png\" alt=\"b12 foods vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4460.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4460-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4460.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4460.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eggs\"><\/span><strong>Eggs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On average, one whole egg contains 0.89 micrograms of vitamin B12 (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171287\/nutrients\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Since eggs are so popular amongst some vegetarians, these food items really do provide a substantial amount of this nutrient naturally. Eggs can be consumed in a variety of different ways, such as boiled or fried. Most of the vitamin B12 is in the yolk, so eat the whole egg, not just the whites.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Nutritional_Yeast\"><\/span><strong>Nutritional Yeast<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nutritional yeast is often called the vegetarian\u2019s multivitamin. This nutrient-rich food packs a punch with its plentiful supply of B12, as well as other valuable nutrients such as thiamin and riboflavin (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/nutritional-yeast-good-for-you#\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To use nutritional yeast, a person can:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprinkle it on popcorn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix it into cheese sauces<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix it into mashed potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprinkle over scrambled eggs or tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir into a creamy soup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add to pasta dishes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put it on salads<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Swiss_Cheese\"><\/span><strong>Swiss Cheese<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Swiss cheese is a type of cheese that has a mild taste and contains a good amount of protein. 100 grams of Swiss cheese can contain as much as 3 mcg of vitamin B12. There are many other types of cheeses that also provide a person with high levels of this nutrient, such as Gjetost and Gouda.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-32110 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4461-1024x576.png\" alt=\"b12 foods vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4461.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4461-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4461.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4461.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Nori\"><\/span><strong>Nori<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nori is a type of seaweed that contains high amounts of <a href=\"https:\/\/betterme.world\/articles\/types-of-vegetarian-diet\/\">vitamin B12<\/a>, in addition to other nutrients such as calcium and iron. It can be incorporated into various types of dishes in order to boost the nutrient value without adding any bulk. Just one piece of nori augmented with rice or wrapped around your favourite vegetables can provide you with almost half an adult\u2019s daily recommended intake of vitamin B12.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Marmite_Or_Other_Yeast_Spreads\"><\/span><strong>Marmite Or Other Yeast Spreads<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Marmite is a yeast spread that originates from the UK, but can also be found in Australia and New Zealand where it has become a popular condiment. Marmite is high in vitamin B12 and other minerals such as iron, magnesium and selenium (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/marmite-is-it-good-for-you#1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Other yeast spreads such as Vegemite are also rich sources of B12. When added to bread or crackers, these spreads can provide a tasty way for vegetarians and vegans to get their daily intake of <a href=\"https:\/\/betterme.world\/articles\/flexitarian-meal-plan\/\">vitamin B12<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fortified_Tofu\"><\/span><strong>Fortified Tofu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tofu is another type of food that vegetarians can eat to provide their body with a daily dose of vitamin B12. Just make sure you purchase the fortified types instead of those which aren\u2019t as high in this important nutrient because it provides the added benefit without additional calories from fat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-32108 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463-1024x576.png\" alt=\"b12 foods vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tempeh\"><\/span><strong>Tempeh<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tempeh is a fermented soybean food product that can be cooked or baked in various ways. It lacks the meaty texture of tofu but packs similar amounts of protein. Tempeh (100 grams) contains about 0.14 micrograms of vitamin B12 because it\u2019s been made from soybeans (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172467\/nutrients\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fortified_Beverages\"><\/span><strong>Fortified Beverages<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for a way to get vitamin B12 into <a href=\"https:\/\/betterme.world\/articles\/vegetarian-weight-loss-meal-plan-1200-calories\/\">your system<\/a>, why not try drinking it? Fortified plant-based beverages such as soy milk and juices are great sources of vitamin B12 (<\/span><a href=\"https:\/\/www.healthlinkbc.ca\/healthy-eating\/vitamin-b12\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). These beverages are also usually fortified with other nutrients such as calcium which makes them a healthy choice to include in your diet.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Shiitake_Mushrooms\"><\/span><strong>Shiitake Mushrooms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Shiitake mushrooms are a healthy choice for vegetarians who want to boost the levels of vitamin B12 in their diet. This type of mushroom (100 grams) contains about 5.61 micrograms of vitamin B12 (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/6\/5\/1861\/htm\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). These mushrooms can be purchased fresh and dried, as well as being sold already rehydrated and prepared for various recipes.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cremini_Mushrooms\"><\/span><strong>Cremini Mushrooms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Shiitake mushrooms are a healthy choice for vegetarians who want to boost the levels of vitamin B12 in their diet. Dried shiitake mushrooms (100 grams) contain about 5.61 micrograms of vitamin B12 (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/6\/5\/1861\/htm\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). These mushrooms can be purchased fresh and dried, as well as being sold already rehydrated and prepared for various recipes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-37133 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5161-1024x576.png\" alt=\"b12 foods vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5161.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5161-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5161.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5161-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5161.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chlorella\"><\/span><strong>Chlorella<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chlorella is a type of green algae that is also high in vitamin B12. This green powder usually comes in liquid form and can be added to any smoothie or green juice to give it an extra nutrient boost. While it may taste bad on its own, adding a teaspoon of this nutrient-rich algae will not have any negative effects on the taste or texture of your drink. Try adding it to your favourite juice or smoothie for an easy way to get your vitamin B12 fix!\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Shellfish\"><\/span><strong>Shellfish<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Shellfish is another type of food that pescatarians can eat to ensure they are getting enough vitamin B12 in their diet. This includes mussels, shrimp, and lobster to name a few.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Depending on the recipe, shellfish can be cooked or served raw for a meal that provides you with much-needed amounts of iron, magnesium, and other important minerals that help your body function at its best (<\/span><a href=\"https:\/\/ift.onlinelibrary.wiley.com\/doi\/full\/10.1111\/1541-4337.12312\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). In addition to boosting your immune system and improving bone health, these foods also provide you with healthy doses of vitamin B12 each day.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-32109 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4462-1024x576.png\" alt=\"b12 foods vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4462.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4462-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4462.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4462.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Whey_Powder\"><\/span><strong>Whey Powder<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lastly, whey powder is another type of supplement that vegetarians can use to give their body the vitamin B12 it needs. Some whey-based powders contain other essential nutrients, including vitamin B12. A 100 gram serving of whey-based nutritional powder contains about 2.45 micrograms of this essential nutrient (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1104532\/nutrients\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only downside is that these supplements are often created with non-vegan products such as milk or eggs, so they won\u2019t work for everyone.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/can-vegetarians-eat-fish\/\">Can Vegetarians Eat Fish? What The Vegetarian Guidebook Says<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_B-12_Deficiency_In_Vegetarians_And_Vegans\"><\/span><strong>Vitamin B-12 Deficiency In Vegetarians And Vegans<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin B-12 is an essential nutrient needed for blood formation, cell division, growth, neurological function, carbohydrate metabolism and protein synthesis. Vitamin B-12 is unique among other vitamins because it contains a metal ion at its active centre, cobalt, and the human body cannot make it (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/#en12\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Thus, vitamin B-12 must be acquired from food sources or supplements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While primarily in animal products, vitamin B-12 is found in some plant foods, although not all of these contain biologically active forms of the vitamin. In particular, spirulina and fermented soybean products do not contain biologically available cobalamins.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most people consume enough vitamin B-12 to avoid overt clinical symptoms of deficiency. However, long-term inadequate intake of this nutrient may lead to an increased risk of anaemia and bone disease.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-32107 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4465-1024x576.png\" alt=\"b12 foods vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4465.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4465-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4465.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4465-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4465.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Causes_Of_Vitamin_B-12_Deficiency_In_Vegetarians_And_Vegans\"><\/span><strong>Causes Of Vitamin B-12 Deficiency In Vegetarians And Vegans<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin B-12 deficiency may develop when people do not consume enough vitamin B-12 or when their bodies cannot absorb the vitamin properly. There are several reasons why this might be the case.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The absorption of dietary vitamin B-12 requires the normal function of a complex system requiring at least three different proteins and several vitamins and cofactors. A lack of any one component in this system may lead to malabsorption of vitamin B-12, which in turn leads to a deficiency (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK441923\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin B-12 is absorbed from the small intestine. In order to be used by the body, it must first be released from food and then bound to a substance called intrinsic factor (IF). If you have insufficient levels of stomach acid or an intrinsic factor deficiency, you can develop vitamin B-12 deficiency even when dietary intake is adequate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In some cases, a reduction in stomach acid secretion can lead to malabsorption of cobalamins. This may happen with some types of medication, such as proton pump inhibitors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Proton pump inhibitors reduce stomach acid production and are widely used for treating gastrointestinal disorders including gastroesophageal reflux disease (GERD), duodenal ulcers and stomach ulcers (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6728776\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Proton pump inhibitors also reduce intrinsic factor secretion in some people, which can lead to vitamin B-12 deficiency (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/2042098613482484\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In some cases, a lack of IF may be inherited as a rare genetic disorder (<\/span><a href=\"https:\/\/www.nature.com\/articles\/jhg200734\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). People who have this condition are not able to produce sufficient amounts of IF and require lifelong treatment with high doses of vitamin B-12 to prevent neurologic symptoms. Vitamin B12 deficiency can also lead to anemia (called pernicious or megaloblastic anemia) because it is necessary for the production of red blood cells.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, the vast majority of people with insufficient IF do not develop clinical symptoms because stomach cells can produce sufficient amounts of the protein even when it is not secreted by IF-producing cells in the stomach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to those who lack intrinsic factors, other people may develop a malabsorption condition involving vitamin B-12 due to other conditions such as Crohn\u2019s disease, Helicobacter pylori infection and celiac disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7149679\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-32102 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4459-1024x576.png\" alt=\"b12 foods vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4459.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4459-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4459.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4459-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4459.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Some_Clues_That_You_Might_Be_Vitamin_B-12_Deficient\"><\/span><strong>Some Clues That You Might Be Vitamin B-12 Deficient<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You might be showing symptoms of a vitamin B-12 deficiency if you experience (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weakness and fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anemia)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burning, numbness or tingling in your hands, feet or around your mouth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty walking (staggering or balance problems)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loss of appetite<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Memory problems or difficulty thinking or reasoning<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A swollen, inflamed tongue<\/span><\/li>\n<\/ul>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-32106 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4466-1024x576.png\" alt=\"app\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4466.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4466-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4466.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4466-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4466.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Health_Benefits_Of_B-12\"><\/span><strong>Health Benefits Of B-12<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consuming vitamin B12 is essential to your diet. Vitamin B12 contributes to vital functions in your body, including (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/#en12\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helping red blood cells to divide and grow<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helping your body make DNA, the genetic material in all cells\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preventing a type of anaemia called megaloblastic anaemia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helping to prevent fatty liver disease.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin B12 is a nutrient that is essential for your health, and many people benefit from consuming more of it. Vegans and vegetarians should follow a diet that includes vitamin B12 foods to help ensure they get enough of this important nutrient. Among the best vegetarian sources of vitamin B12 are shellfish (if pescatarian), eggs, and milk. If you choose not to eat animal-based products, look for fortified cereals and dairy alternatives, or nutritional yeast and other plant-based sources.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171287\/nutrients\"><span style=\"font-weight: 400;\">Egg, whole, raw, fresh<\/span><\/a><span style=\"font-weight: 400;\"> (2019, fdc.nal,usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nature.com\/articles\/jhg200734\"><span style=\"font-weight: 400;\">Genetic heterogeneity of megaloblastic anaemia type 1 in Tunisian patients | Journal of Human Genetics<\/span><\/a><span style=\"font-weight: 400;\"> (2007, nature.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/af\/article\/4\/2\/32\/4638653\"><span style=\"font-weight: 400;\">importance of milk as a source of vitamin B12 for human nutrition<\/span><\/a><span style=\"font-weight: 400;\"> (2014, academic.oup.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/marmite-is-it-good-for-you#1\"><span style=\"font-weight: 400;\">Is Marmite Good for You?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1104532\/nutrients\"><span style=\"font-weight: 400;\">Nutritional powder mix, whey based, NFS<\/span><\/a><span style=\"font-weight: 400;\"> (2019, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/nutritional-yeast-good-for-you#\"><span style=\"font-weight: 400;\">Nutritional Yeast: Is It Good for You? Pros and Cons, Nutrition Information, and More<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/2042098613482484\"><span style=\"font-weight: 400;\">Proton pump inhibitors and risk of vitamin and mineral deficiency: evidence and clinical implications &#8211; Joel J. Heidelbaugh, 2013<\/span><\/a><span style=\"font-weight: 400;\"> (2013, sagepub.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.healthlinkbc.ca\/healthy-eating\/vitamin-b12\"><span style=\"font-weight: 400;\">Quick Nutrition Check for Vitamin B12<\/span><\/a><span style=\"font-weight: 400;\"> (2019, healthlinkbc.ca)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fmicb.2018.00757\/full\"><span style=\"font-weight: 400;\">Role of Lactobacillus reuteri in Human Health and Diseases<\/span><\/a><span style=\"font-weight: 400;\"> (2020, frontiersin.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/ift.onlinelibrary.wiley.com\/doi\/full\/10.1111\/1541-4337.12312\"><span style=\"font-weight: 400;\">Shellfish: Nutritive Value, Health Benefits, and Consumer Safety<\/span><\/a><span style=\"font-weight: 400;\"> (2017, onlinelibrary.wiley.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172467\/nutrients\"><span style=\"font-weight: 400;\">Tempeh, cooked<\/span><\/a><span style=\"font-weight: 400;\"> (2019, fdc.nal,usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7149679\/\"><span style=\"font-weight: 400;\">The Malabsorption Syndrome and Its Causes and Consequences<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6728776\/\"><span style=\"font-weight: 400;\">The Safety of Long-term Daily Usage of a Proton Pump Inhibitor: A Literature Review<\/span><\/a><span style=\"font-weight: 400;\"> (2019,ncbi.nlm.nih.gov )<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mdpi.com\/2072-6643\/6\/5\/1861\/htm\"><span style=\"font-weight: 400;\">Vitamin B12-Containing Plant Food Sources for Vegetarians<\/span><\/a><span style=\"font-weight: 400;\"> (2014, mdpi.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/blog\/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780\"><span style=\"font-weight: 400;\">Vitamin B12 deficiency can be sneaky, harmful<\/span><\/a><span style=\"font-weight: 400;\"> (2013, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK441923\/\"><span style=\"font-weight: 400;\">Vitamin B12 Deficiency &#8211; StatPearls<\/span><\/a><span style=\"font-weight: 400;\"> (2021, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/#en12\">Vitamin B12 &#8211; Health Professional Fact Sheet<\/a> (2021, ods.od.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The human body needs vitamin B12 to live. This nutrient is required for DNA synthesis, cellular growth and red blood cell production. Vitamin B12 plays a crucial role in the metabolism of every cell in the human body. Read about b12 foods vegetarian below. Without this vitamin, people are more likely to get sick or [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":32105,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[68],"tags":[],"coauthors":[117,87],"class_list":["post-30292","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vegetarian-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>B12 Foods Vegetarian: What To Eat To Prevent Deficiency - BetterMe<\/title>\n<meta name=\"description\" content=\"Worried about deficiencies? Here is a list of B12 foods vegetarian for you to eat while on a plant-based diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B12 Foods Vegetarian: What To Eat To Prevent Deficiency\" \/>\n<meta property=\"og:description\" content=\"Worried about deficiencies? Here is a list of B12 foods vegetarian for you to eat while on a plant-based diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4467.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1152\" \/>\n\t<meta property=\"og:image:height\" content=\"648\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f\"},\"headline\":\"B12 Foods Vegetarian: What To Eat To Prevent Deficiency\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/\"},\"wordCount\":2431,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4467.png\",\"articleSection\":[\"Vegetarian\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The human body needs vitamin B12 to live. This nutrient is required for DNA synthesis, cellular growth and red blood cell production. Vitamin B12 plays a crucial role in the metabolism of every cell in the human body. Read about b12 foods <a href=\\\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/\\\">vegetarian<\/a> below.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Without this vitamin, people are more likely to get sick or have trouble <a href=\\\"https:\/\/betterme.world\/articles\/biotin-rich-foods-vegetarian\/\\\">metabolizing food properly<\/a>. This includes vegetarians who need to be especially mindful of their intake because they don\u2019t eat meat which contains high levels of vitamin B12 naturally.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Unless they take supplements or consume foods fortified with it on a regular basis, it can be difficult for vegans and vegetarians to obtain adequate amounts of this <a href=\\\"https:\/\/betterme.world\/articles\/vegetarian-macro-meal-plan\/\\\">essential nutrient<\/a>.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fortunately, there are a few <a href=\\\"https:\/\/betterme.world\/articles\/keto-pescatarian\/\\\">vegetarian<\/a> sources available that contain substantial quantities of vitamin B12. Below are the top foods for vegetarians to eat in order to prevent a deficiency of this important nutrient.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\\\"><img class=\\\"aligncenter wp-image-32104 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4468-1024x576.png\\\" alt=\\\"diet\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Top Vitamin B12 Foods For Vegetarians<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Although it may be challenging to obtain sufficient dietary vitamin B-12 if you do not eat animal products, supplementation and foods fortified with th ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/\",\"url\":\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/\",\"name\":\"B12 Foods Vegetarian: What To Eat To Prevent Deficiency - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4467.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Worried about deficiencies? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"B12 Foods Vegetarian: What To Eat To Prevent Deficiency - BetterMe","description":"Worried about deficiencies? Here is a list of B12 foods vegetarian for you to eat while on a plant-based diet.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/","og_locale":"en_US","og_type":"article","og_title":"B12 Foods Vegetarian: What To Eat To Prevent Deficiency","og_description":"Worried about deficiencies? Here is a list of B12 foods vegetarian for you to eat while on a plant-based diet.","og_url":"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1152,"height":648,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4467.png","type":"image\/png"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f"},"headline":"B12 Foods Vegetarian: What To Eat To Prevent Deficiency","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/"},"wordCount":2431,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4467.png","articleSection":["Vegetarian"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The human body needs vitamin B12 to live. This nutrient is required for DNA synthesis, cellular growth and red blood cell production. Vitamin B12 plays a crucial role in the metabolism of every cell in the human body. Read about b12 foods <a href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/\">vegetarian<\/a> below.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Without this vitamin, people are more likely to get sick or have trouble <a href=\"https:\/\/betterme.world\/articles\/biotin-rich-foods-vegetarian\/\">metabolizing food properly<\/a>. This includes vegetarians who need to be especially mindful of their intake because they don\u2019t eat meat which contains high levels of vitamin B12 naturally.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Unless they take supplements or consume foods fortified with it on a regular basis, it can be difficult for vegans and vegetarians to obtain adequate amounts of this <a href=\"https:\/\/betterme.world\/articles\/vegetarian-macro-meal-plan\/\">essential nutrient<\/a>.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fortunately, there are a few <a href=\"https:\/\/betterme.world\/articles\/keto-pescatarian\/\">vegetarian<\/a> sources available that contain substantial quantities of vitamin B12. Below are the top foods for vegetarians to eat in order to prevent a deficiency of this important nutrient.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=B12_Foods_Vegetarian\"><img class=\"aligncenter wp-image-32104 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4468-1024x576.png\" alt=\"diet\" width=\"770\" height=\"433\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><strong>Top Vitamin B12 Foods For Vegetarians<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Although it may be challenging to obtain sufficient dietary vitamin B-12 if you do not eat animal products, supplementation and foods fortified with th ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/","url":"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/","name":"B12 Foods Vegetarian: What To Eat To Prevent Deficiency - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4467.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Worried about deficiencies? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. 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