{"id":30611,"date":"2021-11-11T19:51:16","date_gmt":"2021-11-11T19:51:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=30611"},"modified":"2025-07-10T23:09:01","modified_gmt":"2025-07-10T23:09:01","slug":"b12-foods-vegan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/b12-foods-vegan\/","title":{"rendered":"B12 Foods Vegan: Richest Vitamin B12 Foods For Vegans"},"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-vegan\/#Vegan_Foods_High_in_B12\" >Vegan Foods High in B12<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#What_Is_a_Vegan_Diet\" >What Is a Vegan Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#What_Is_Vitamin_B12\" >What Is Vitamin B12?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#What_Foods_Are_High_in_B12_for_Vegans\" >What Foods Are High in B12 for Vegans?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#Fortified_Foods\" >Fortified Foods<\/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-vegan\/#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-vegan\/#Tempeh\" >Tempeh<\/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-vegan\/#Vitamin_B12_Supplements\" >Vitamin B12 Supplements<\/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-vegan\/#Daily_Vitamin_B12_Intake_Requirements\" >Daily Vitamin B12 Intake Requirements<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#How_to_Get_an_Adequate_Vitamin_B12_Amount_As_a_Vegan\" >How to Get an Adequate Vitamin B12 Amount As a Vegan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#What_Is_Vitamin_B12_Good_for\" >What Is Vitamin B12 Good for?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#May_Boost_Energy\" >May Boost Energy<\/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-vegan\/#May_Prevent_Pregnancy_Complications\" >May Prevent Pregnancy Complications<\/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-vegan\/#May_Enhance_Bone_Health\" >May Enhance Bone Health<\/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-vegan\/#May_Reduce_the_Risks_of_Macular_Degeneration\" >May Reduce the Risks of Macular Degeneration<\/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-vegan\/#May_Help_Prevent_Neurodegenerative_Disease\" >May Help Prevent Neurodegenerative Disease\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#What_should_I_eat_if_I_have_B12_deficiency\" >What should I eat if I have B12 deficiency?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#Do_almonds_have_B12\" >Do almonds have B12?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#Does_avocado_have_B12\" >Does avocado have B12?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#What_foods_should_I_avoid_for_B12_deficiency\" >What foods should I avoid for B12 deficiency?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#Does_vitamin_B12_give_you_energy\" >Does vitamin B12 give you energy?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Although a meatless diet is linked to many health benefits, it also has drawbacks. One of them is that the diet makes it difficult to get enough of certain nutrients. As a <a href=\"https:\/\/betterme.world\/articles\/types-of-vegan-diets\/\">vegan diet<\/a> is plant-based, you tend to miss out on nutrients that are not often found in plants but typically found in animal products. One such nutrient is vitamin B12. Nutritionists have warned vegans of an increased risk of vitamin B12 deficiency. To prevent this, they recommend taking vitamin B12 from supplements or fortified vegan foods.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=b12_foods_vegan&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=b12_foods_vegan\" 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><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This read will analyze the best B12 foods vegans can eat. Take a look!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegan_Foods_High_in_B12\"><\/span><b>Vegan Foods High in B12<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we look at these foods, we need to understand some things. First, we need to comprehend what vitamin B12 is and what a vegan diet entails. So, let\u2019s get started.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Vegan_Diet\"><\/span><b>What Is a Vegan Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/21-days-vegan-diet\/\">vegan diet<\/a> only contains plant-based foods. It forbids the consumption of foods from animals <\/span><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">. So, if you do decide to go vegan, you must avoid animal products at all costs and stick to a plant-based diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The restriction of animal products also includes condiments, sauces, and seasoning. Those that are made from animals are off-limits, such as mayonnaise that contains eggs. Similarly, honey, <a href=\"https:\/\/betterme.world\/articles\/keto-mac-and-cheese\/\">cheese<\/a>, ghee, butter, anchovy paste, and bonito flakes are also a no-no.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a list of some common foods vegans don\u2019t eat <\/span><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish and shellfish such as clams, mussels, and crabs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk and other dairy products such as ice cream<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mayonnaise that is made with eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butter and cheese<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instead, they consume the following foods <\/span><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes and lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds and nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetable oils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy alternatives such as coconut, almond, and soy milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice, bread, and pasta<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It should be noted that just because a food is vegan doesn\u2019t mean that it is vegan vitamin B12-rich. So before we look at such foods, let\u2019s understand what this vitamin is and why you need it.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=b12_foods_vegan\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Vitamin_B12\"><\/span><b>What Is Vitamin B12?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin B12 is a water-soluble vitamin like other B vitamins. This means that it dissolves in water and travels through your bloodstream (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/219822\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Unfortunately, your body does not make this vitamin, so you need to get it from vitamin B12 foods or supplements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interestingly, your body can store this vitamin for close to four years (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/219822\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). However, it excretes any excess or unwanted vitamin B12 in the urine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You need this vitamin as it helps with various body functions, including (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/219822\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintenance of normal functioning of the brain and nervous system<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Production of red blood cells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved cardiovascular health by reducing homocysteine levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creation and regulation of DNA<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cell metabolism and energy production<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prevention of anemia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved bone health and osteoporosis prevention<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prevention of major congenital abnormalities<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced risk of diseases such as macular degeneration<\/span><\/li>\n<\/ul>\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_vegan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/32-Foods-That-Burn-Belly-Fat-Fast.png\" alt=\"b12 foods vegan\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=b12_foods_vegan\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Are_High_in_B12_for_Vegans\"><\/span><b>What Foods Are High in B12 for Vegans?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unfortunately, most foods that are rich in vitamin B12 are animal products. These include salmon, liver, clams, <a href=\"https:\/\/betterme.world\/articles\/keto-beef-stew\/\">beef<\/a>, eggs, ham, chicken breast, low-fat milk and yogurt, beef, and trout (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/vitamin-b12-foods#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, these foods are forbidden when following a vegan diet. Therefore, you can\u2019t consume these foods to obtain this vitamin, which puts vegans at high risk of vitamin B12 deficiency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, this vitamin is not often found in plant foods. This may make you wonder how a vegan can get enough vitamin B12.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a detailed food list of vitamin B12 foods from vegan sources:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fortified_Foods\"><\/span><b>Fortified Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Medical News Today acknowledges that most vitamin B12 vegan foods are fortified plant-based foods (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/vitamin-b12-foods#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Fortified foods contain added minerals, vitamins, and micronutrients that don\u2019t occur naturally in the food (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/what-to-know-about-fortified-foods\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several reasons why these nutrients are added to foods. Firstly, some foods may lack certain nutrients such as vitamin B12 and lead to vitamin B12 deficiency if another source is unavailable. Secondly, the body cannot make its own micronutrients, which means you must get them from your diet (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/what-to-know-about-fortified-foods\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common fortified vitamin B12 vegan foods include breakfast cereals and non-dairy milk (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/what-to-know-about-fortified-foods\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). These fortified foods usually also have other added nutrients such as vitamins D, E, B6, and A, in addition to vitamin B12 (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/what-to-know-about-fortified-foods\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nutritional_Yeast\"><\/span><b>Nutritional Yeast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another excellent source of vitamin B12 for vegans is nutritional yeast. Nutritional yeast is obtained from a yeast species called <\/span><i><span style=\"font-weight: 400;\">Saccharomyces cerevisiae <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323245\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Another form of this yeast species is known as brewer\u2019s yeast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people use the two terms interchangeably, but nutritional yeast and brewer\u2019s yeast are not the same (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323245\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Nutritional yeast is grown on sugar beets, whey, or blackstrap molasses. It is dairy and gluten-free and has a wide array of benefits, including (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323245\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Boosting Energy.<\/b><span style=\"font-weight: 400;\"> Vitamin B12 in nutritional yeast helps boost energy, which enables you to perform your daily activities. However, make sure you read the labels because some manufacturers fortify this product with vitamin B12 while others do not.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Skin, Nail, and Hair Health.<\/b><span style=\"font-weight: 400;\"> Nutritional yeast contains nutrients that may help combat brittle nails, hair loss, acne, and other skin problems that are experienced during adolescence.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Promoting a Healthy Pregnancy. <\/b><span style=\"font-weight: 400;\">Nutritional yeast fortified with folic acid on top of vitamin B12 supports a healthy pregnancy by preventing congenital abnormalities and supporting fetal growth.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tempeh\"><\/span><b>Tempeh<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can also obtain vitamin B12 from tempeh. This is a soy-based food that is mainly used as a meat alternative (<\/span><a href=\"https:\/\/www.webmd.com\/food-recipes\/tempeh-health-benefits\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Unfortunately, soybeans do not contain any vitamin B12, which means the amount of this vitamin that is found in tempeh is produced during fermentation (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2380647\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has further revealed that tempeh has varying amounts of vitamin B12 depending on its preparation method. It was found to be highest in tempeh that\u2019s made in the lab through inoculation of the commercial starter into sterile soybean (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2380647\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). The science behind this is that the isolated bacteria known as K. pneumoniae is responsible for the production of this vitamin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This inference was based on the fact that pure mold never produces the vitamin in the sterile broth, soybean, or medium used (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2380647\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). However, that\u2019s not to say that tempeh is not an excellent source of this vitamin (<\/span><a href=\"https:\/\/www.webmd.com\/food-recipes\/tempeh-health-benefits\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tempeh and other soy products are associated with numerous health benefits, including (<\/span><a href=\"https:\/\/www.webmd.com\/food-recipes\/tempeh-health-benefits\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced Cancer Risk.<\/b><span style=\"font-weight: 400;\"> Tempeh has soy isoflavones such as phytoestrogens, which may help reduce the risk of certain types of cancer, particularly when combined with the antioxidant properties of tempeh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Heart Health.<\/b><span style=\"font-weight: 400;\"> This food may help improve heart health by reducing cholesterol levels, blood pressure, and inflammation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improving Insulin Resistance. <\/b><span style=\"font-weight: 400;\">Better insulin sensitivity is linked to better blood sugar control and reduced disease risk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Managing Menopause Symptoms. <\/b><span style=\"font-weight: 400;\">WebMD acknowledges that soy may help relieve hot flashes associated with menopause.<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/vegan-alternatives-for-cheese\/\"><i>16 Vegan Alternatives for Cheese to Transform Any Meal You Crave<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_B12_Supplements\"><\/span><b>Vitamin B12 Supplements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vegans can also acquire this vitamin by taking vitamin B12 supplements. However, you should always consult your doctor before you take these or any supplements. If you take more and exceed the required daily limit, it may lead to toxic and severe effects (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/219822\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You must also understand drug interactions with these supplements. For example, some medications that are used to treat peptic ulcer disease can affect the absorption of this vitamin. This includes drugs such as h2 receptor agonists, proton pump inhibitors, and metformin (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/219822\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people are unable to efficiently absorb enough vitamin B12 through the gastrointestinal tract and require injections to avoid deficiency. Your doctor can help determine if oral supplements or injections would be beneficial to you.\u00a0<\/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_vegan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/25.png\" alt=\"b12 foods vegan\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=b12_foods_vegan\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Daily_Vitamin_B12_Intake_Requirements\"><\/span><b>Daily Vitamin B12 Intake Requirements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As previously mentioned, vitamin B12 is essential for various functions such as red blood formation and the creation and regulation of DNA. Daily vitamin B12 requirements vary depending on age.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Any individual above 14 years is advised to consume 2.4 micrograms daily (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/219822\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), pregnant women are advised to get 2.6 mcg, and breastfeeding women need 2.8 mcg daily (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/219822\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). If you don\u2019t get enough of this vitamin, you risk vitamin B12 deficiency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Medical News Today acknowledges that vitamin B12 deficiency can permanently and potentially severely damage the brain and nervous system, although this is uncommon (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/219822\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Even a smaller drop can trigger some deficiency symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common symptoms are anemia, memory problems, depression, fatigue, and confusion (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/219822\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). However, these could also be symptoms of other conditions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Further signs of vitamin B12 deficiency include (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/219822\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\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;\">Swollen, inflamed tongue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Headaches, fatigue, or weakness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Numbness and tingling sensations in the hands and feet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Memory problems, confusion, or difficulty concentrating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Depression<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Infants with this deficiency may exhibit the following symptoms (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/219822\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reflex problems<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeding difficulties<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irritation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Growth problems if left untreated<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unusual movements such as face tremors<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should seek immediate medical attention if you notice any of the listed symptoms. Severe vitamin B12 deficiency can result in permanent brain and nerve damage if it goes untreated (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/219822\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_an_Adequate_Vitamin_B12_Amount_As_a_Vegan\"><\/span><b>How to Get an Adequate Vitamin B12 Amount As a Vegan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting the recommended amount of vitamin B12 as a vegan can be pretty challenging. You may not be consuming enough vitamin B12 vegan foods to help you reach this target. Remember that even a minor deficit may have adverse effects.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, to achieve an adequate amount of vitamin B12 as a vegan, experts suggest eating fortified foods in two or three sittings instead of one big meal. However, they recommend getting help from a registered dietitian for better insight into the best-fortified foods with this vitamin (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/219822\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=b12_foods_vegan\">change your life for the better! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Vitamin_B12_Good_for\"><\/span><b>What Is Vitamin B12 Good for?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin B12 plays a fundamental role in many aspects of health. It can support the normal function of nerve cells and is required for DNA synthesis and red blood cell formation. Some roles this vitamin plays are:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"May_Boost_Energy\"><\/span><b>May Boost Energy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vitamin B12 supplements are among the most touted <a href=\"https:\/\/betterme.world\/articles\/vitamins-for-energy-and-tiredness\/\">vitamins for energy and tiredness<\/a>. One of the symptoms of vitamin B12 deficiency is fatigue, so correcting that could help boost energy <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6543499\/\"><span style=\"font-weight: 400;\">(10).<\/span><\/a><span style=\"font-weight: 400;\"> However, if your vitamin B12 status is adequate, supplementing it is unlikely to have any effect.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"May_Prevent_Pregnancy_Complications\"><\/span><b>May Prevent Pregnancy Complications<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Deficiency of vitamin B12 while pregnant may increase the chances of low birth weight or preterm birth <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5390862\/\"><span style=\"font-weight: 400;\">(7).<\/span><\/a><span style=\"font-weight: 400;\"> Adequate vitamin B12 level is essential for a healthy pregnancy.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"May_Enhance_Bone_Health\"><\/span><b>May Enhance Bone Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bones with low mineral density can become weak over time. This may increase the risk of osteoporosis <\/span><a href=\"https:\/\/www.healthline.com\/health\/osteoporosis-myths\"><span style=\"font-weight: 400;\">(1).<\/span><\/a><span style=\"font-weight: 400;\"> Maintaining an optimal level of vitamin B12 may support bone health.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"May_Reduce_the_Risks_of_Macular_Degeneration\"><\/span><b>May Reduce the Risks of Macular Degeneration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Macular degeneration is an eye disease that can compromise central vision <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK560778\/\"><span style=\"font-weight: 400;\">(6).<\/span><\/a><span style=\"font-weight: 400;\"> A sufficient level of vitamin B12 may reduce the risks of macular degeneration.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"May_Help_Prevent_Neurodegenerative_Disease\"><\/span><b>May Help Prevent Neurodegenerative Disease\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A deficiency of vitamin B12 may be a risk factor for neurodegenerative diseases in older adults <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4341306\"><span style=\"font-weight: 400;\">(13).<\/span><\/a><span style=\"font-weight: 400;\"> This could be because vitamin B12 helps avoid elevated homocysteine levels in the blood, which may contribute to brain atrophy and dementia or memory loss <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24352086\/\"><span style=\"font-weight: 400;\">(8).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">B12 is found naturally in animal products such as poultry, fish, and eggs. Fortified food items such as cereals and plant-based milks may also contain B12. You should consult a doctor before you begin a B12 regimen.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/vegan-quesadilla-recipe\/\"><i>Cracking the Perfect Vegan Quesadilla Recipe<\/i><\/a><\/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_vegan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/How-To-Lose-3-Pounds-a-Week.png\" alt=\"b12 foods vegan\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=b12_foods_vegan\">\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_should_I_eat_if_I_have_B12_deficiency\"><\/span><strong>What should I eat if I have B12 deficiency?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If you have B12 deficiency, you should include some essential food items in your meal plan. These can include liver, the absolute champion of B12, and other meats. Seafoods such as tuna, sardines, and salmon can also help fill the B12 gaps. Nutritional yeast and breakfast cereals are other food items that can help with B12 deficiency.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A doctor or a registered dietitian can <\/span><span style=\"font-weight: 400;\">recommend dietary changes, supplements, or injections, depending on the severity of your deficiency and other factors.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_almonds_have_B12\"><\/span><strong>Do almonds have B12?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Almonds don\u2019t contain any\u00a0 B12. However, they\u2019re rich in calcium, magnesium, protein, fiber, and vitamin E. Due to this powerful combination, almonds can help people lose weight and control blood sugar levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Individuals who are looking for healthy snacks for weight loss should include almonds in their diet plans. They\u2019re satisfying and scrumptious to munch on.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_avocado_have_B12\"><\/span><strong>Does avocado have B12?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Avocados are rich in healthy fats. They contain dietary fiber and other vitamins that are needed to fuel the body in the best possible ways. One-third of a medium-sized avocado contains 80 calories. It also has around 20 more vitamins and minerals, which makes it an excellent choice for those who are looking for nutritious snacks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While they don\u2019t contain vitamin B12, avocados are an excellent source of dietary folate, another essential B vitamin that shares some functions with vitamin B12. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_foods_should_I_avoid_for_B12_deficiency\"><\/span><strong>What foods should I avoid for B12 deficiency?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No particular foods are \u201cbad\u201d for vitamin B12 deficiency, but some substances could hinder absorption or contribute to its deficiency. An excessive intake of alcohol or consuming a limited dietary variety could increase the risks of B12 deficiency <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\"><span style=\"font-weight: 400;\">(12).<\/span><\/a><span style=\"font-weight: 400;\"> This indicates that you should focus on expanding your food sources and opt for fortified foods such as nutritional yeast and breakfast cereals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_vitamin_B12_give_you_energy\"><\/span><strong>Does vitamin B12 give you energy? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it can!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A deficiency of vitamin B12 has often been associated with low energy levels and fatigue. B12 intake plays a crucial role in converting food into energy and supporting red blood cell function.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is limited scientific evidence for the potential of B12 to boost energy in the absence of a deficiency. It doesn\u2019t instantly give you a kick like caffeine or glucose does, but this essential nutrient can keep the body well-nourished and help you avoid the side effects of a deficiency, such as anemia and fatigue.<\/span><\/p>\n\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_vegan\" 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-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin B12 is one of the <a href=\"https:\/\/betterme.world\/articles\/most-important-vitamins-for-men\/\">most important vitamins<\/a>. Unfortunately, it is found in significant amounts in animal products, which is restricting for vegans as they don\u2019t eat any animal products. B12 foods a vegan can eat include fortified foods with vitamin B12, tempeh, nutritional yeast, and vitamin B12 supplements. We recommend talking to your doctor and registered dietitian for more insight.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Although a meatless diet is linked to many health benefits, it also has drawbacks. One of them is that the diet makes it difficult to get enough of certain nutrients. As a vegan diet is plant-based, you tend to miss out on nutrients that are not often found in plants but typically found in animal [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":79473,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[69],"tags":[],"coauthors":[177,87],"class_list":["post-30611","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vegan-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 Vegan: Richest Vitamin B12 Foods For Vegans - BetterMe<\/title>\n<meta name=\"description\" content=\"What are the best \u2605 B12 FOODS VEGAN \u27a4 can eat to avoid vitamin B12 deficiency? Check out this detailed guide on the best vitamin B12 foods for vegans. What are you waiting for?\" \/>\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-vegan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B12 Foods Vegan: Richest Vitamin B12 Foods For Vegans\" \/>\n<meta property=\"og:description\" content=\"What are the best \u2605 B12 FOODS VEGAN \u27a4 can eat to avoid vitamin B12 deficiency? Check out this detailed guide on the best vitamin B12 foods for vegans. What are you waiting for?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/\" \/>\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=\"2025-07-10T23:09:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, 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=\"Anoshia Riaz, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 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-vegan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f324b7cdd5fe024f7d1b6d4da3f4cd26\"},\"headline\":\"B12 Foods Vegan: Richest Vitamin B12 Foods For Vegans\",\"dateModified\":\"2025-07-10T23:09:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/\"},\"wordCount\":2034,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans-1.png\",\"articleSection\":[\"Vegan\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Although a meatless diet is linked to many health benefits, it also has drawbacks. One of them is that the diet makes it difficult to get enough of certain nutrients. As a <a href=\\\"https:\/\/betterme.world\/articles\/types-of-vegan-diets\/\\\">vegan diet<\/a> is plant-based, you tend to miss out on nutrients that are not often found in plants but typically found in animal products. One such nutrient is vitamin B12. Nutritionists have warned vegans of an increased risk of vitamin B12 deficiency. To prevent this, they recommend taking vitamin B12 from supplements or fortified vegan foods.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=b12_foods_vegan\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This read will analyze the best B12 foods vegans can eat. Take a look!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Vegan Foods High in B12<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before we look at these foods, we need to understand some things. First, we need to comprehend what vitamin B12 is and what a vegan diet entails. So, let\u2019s get started.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Vegan Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A <a href=\\\"https:\/\/betterme.world\/articles\/21-days-vegan-diet\/\\\">vegan diet<\/a> only contains plant-based foods. It forbids the consumption of foods from animals <\/span><a href=\\\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\\\"><span style=\\\"font-weight: 400;\\\">(15)<\/span><\/a><span style=\\\"font-weight: 400;\\\">. So, if y ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/\",\"url\":\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/\",\"name\":\"B12 Foods Vegan: Richest Vitamin B12 Foods For Vegans - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans-1.png\",\"dateModified\":\"2025-07-10T23:09:01+00:00\",\"description\":\"What are the best \u2605 B12 FOODS VEGAN \u27a4 can eat to avoid vitamin B12 deficiency? Check out this detailed guide on the best vitamin B12 foods for vegans. What are you waiting for?\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans-1.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans-1.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Vegan\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/vegan-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"B12 Foods Vegan: Richest Vitamin B12 Foods For Vegans\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f324b7cdd5fe024f7d1b6d4da3f4cd26\",\"name\":\"Anoshia Riaz\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ab49d90658f158d1b38c37ee994ad64e\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/Anoshia_Riaz-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/Anoshia_Riaz-150x150.png\",\"caption\":\"Anoshia Riaz\"},\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/anoshia-r-b2b9b4145\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/anoshia-riaz\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"B12 Foods Vegan: Richest Vitamin B12 Foods For Vegans - BetterMe","description":"What are the best \u2605 B12 FOODS VEGAN \u27a4 can eat to avoid vitamin B12 deficiency? Check out this detailed guide on the best vitamin B12 foods for vegans. What are you waiting for?","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-vegan\/","og_locale":"en_US","og_type":"article","og_title":"B12 Foods Vegan: Richest Vitamin B12 Foods For Vegans","og_description":"What are the best \u2605 B12 FOODS VEGAN \u27a4 can eat to avoid vitamin B12 deficiency? Check out this detailed guide on the best vitamin B12 foods for vegans. What are you waiting for?","og_url":"https:\/\/betterme.world\/articles\/b12-foods-vegan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-07-10T23:09:01+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans-1-1024x640.png","type":"image\/png"}],"author":"Anoshia Riaz, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/b12-foods-vegan\/"},"author":{"name":"Anoshia Riaz","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f324b7cdd5fe024f7d1b6d4da3f4cd26"},"headline":"B12 Foods Vegan: Richest Vitamin B12 Foods For Vegans","dateModified":"2025-07-10T23:09:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/b12-foods-vegan\/"},"wordCount":2034,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans-1.png","articleSection":["Vegan"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Although a meatless diet is linked to many health benefits, it also has drawbacks. One of them is that the diet makes it difficult to get enough of certain nutrients. As a <a href=\"https:\/\/betterme.world\/articles\/types-of-vegan-diets\/\">vegan diet<\/a> is plant-based, you tend to miss out on nutrients that are not often found in plants but typically found in animal products. One such nutrient is vitamin B12. Nutritionists have warned vegans of an increased risk of vitamin B12 deficiency. To prevent this, they recommend taking vitamin B12 from supplements or fortified vegan foods.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=b12_foods_vegan\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This read will analyze the best B12 foods vegans can eat. Take a look!<\/span>\r\n<h2 style=\"text-align: center;\"><b>Vegan Foods High in B12<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before we look at these foods, we need to understand some things. First, we need to comprehend what vitamin B12 is and what a vegan diet entails. So, let\u2019s get started.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Vegan Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/21-days-vegan-diet\/\">vegan diet<\/a> only contains plant-based foods. It forbids the consumption of foods from animals <\/span><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">. So, if y ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/b12-foods-vegan\/","url":"https:\/\/betterme.world\/articles\/b12-foods-vegan\/","name":"B12 Foods Vegan: Richest Vitamin B12 Foods For Vegans - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans-1.png","dateModified":"2025-07-10T23:09:01+00:00","description":"What are the best \u2605 B12 FOODS VEGAN \u27a4 can eat to avoid vitamin B12 deficiency? Check out this detailed guide on the best vitamin B12 foods for vegans. What are you waiting for?","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/b12-foods-vegan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans-1.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans-1.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/b12-foods-vegan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Vegan","item":"https:\/\/betterme.world\/articles\/diets\/vegan-diet\/"},{"@type":"ListItem","position":4,"name":"B12 Foods Vegan: Richest Vitamin B12 Foods For Vegans"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f324b7cdd5fe024f7d1b6d4da3f4cd26","name":"Anoshia Riaz","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ab49d90658f158d1b38c37ee994ad64e","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/Anoshia_Riaz-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/Anoshia_Riaz-150x150.png","caption":"Anoshia Riaz"},"sameAs":["https:\/\/www.linkedin.com\/in\/anoshia-r-b2b9b4145"],"url":"https:\/\/betterme.world\/articles\/author\/anoshia-riaz\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/30611","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/56"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=30611"}],"version-history":[{"count":1,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/30611\/revisions"}],"predecessor-version":[{"id":79474,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/30611\/revisions\/79474"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/79473"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=30611"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=30611"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=30611"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=30611"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}