{"id":51739,"date":"2023-06-20T11:55:06","date_gmt":"2023-06-20T11:55:06","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=51739"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"vitamin-b12-vegetables","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/","title":{"rendered":"Vitamin B12 Vegetables For A Healthy Plant-Based Diet"},"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 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/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\/vitamin-b12-vegetables\/#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-3\" href=\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/#What_Foods_Are_High_In_Vitamin_B12\" >What Foods Are High In 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\/vitamin-b12-vegetables\/#What_Fruits_And_Vegetables_Are_High_In_Vitamin_B12\" >What Fruits And Vegetables Are High In Vitamin B12?<\/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\/vitamin-b12-vegetables\/#Seaweed\" >Seaweed<\/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\/vitamin-b12-vegetables\/#Mushrooms\" >Mushrooms<\/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\/vitamin-b12-vegetables\/#Asparagus\" >Asparagus<\/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\/vitamin-b12-vegetables\/#Spinach\" >Spinach<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/#How_Much_Vitamin_B12_Per_Day\" >How Much Vitamin B12 Per Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/#Poor_Absorption\" >Poor Absorption<\/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\/vitamin-b12-vegetables\/#Diet\" >Diet<\/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\/vitamin-b12-vegetables\/#Medications\" >Medications<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/#Should_You_Take_A_Vitamin_B12_Supplement\" >Should You Take A Vitamin B12 Supplement?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re following a vegetarian or plant-based diet, it can be challenging to obtain all the essential nutrients your body needs to function optimally. <\/span><span style=\"font-weight: 400;\">One of the key nutrients that vegetarians and vegans often struggle to get enough of, is vitamin B12. This vital nutrient plays a crucial role in everything from energy production to brain function, however it&#8217;s primarily found in animal products, making it difficult to obtain through a plant-based diet. <\/span><span style=\"font-weight: 400;\">There are some lesser-known vitamin B12 vegetables that can help you meet your daily needs. In this article, we&#8217;ll explore the best plant-based sources of vitamin B12 to help you stay healthy and energized.<\/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\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Discover_The_Best_Vitamin_B12_Vegetables\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Discover_The_Best_Vitamin_B12_Vegetables\" 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<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Vitamin_B12\"><\/span><strong>What Is Vitamin B12?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin B12, also known as cobalamin, is an essential vitamin that plays a role in many important bodily functions. As a water-soluble vitamin, it is not stored in large amounts in our bodies and must be replenished through dietary sources. The body&#8217;s ability to absorb vitamin B12 also decreases with age.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B12 helps with the following processes (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Red blood cell production and development <\/b><span style=\"font-weight: 400;\">&#8211; B12 is essential for the production of healthy red blood cells.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Brain and nervous system health <\/b><span style=\"font-weight: 400;\">&#8211; B12 contributes to the proper development and functioning of your brain and nervous system.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Energy production<\/b><span style=\"font-weight: 400;\"> &#8211; This vitamin helps convert food into energy and is important for healthy metabolic function.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>DNA synthesis<\/b><span style=\"font-weight: 400;\"> &#8211; B12 aids in the formation of new cells and helps keep your body&#8217;s existing cells healthy.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Promotes healthy skin, hair, and nails <\/b><span style=\"font-weight: 400;\">&#8211; Vitamin B12 contributes to healthy skin, hair, and nail growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supports immune system function<\/b><span style=\"font-weight: 400;\"> &#8211; B12 helps your body fight off infections and disease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Helps regulate mood and sleep patterns <\/b><span style=\"font-weight: 400;\">&#8211; This vitamin may help keep your moods and sleep patterns balanced by influencing the production of melatonin and serotonin.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Are_High_In_Vitamin_B12\"><\/span><strong>What Foods Are High In Vitamin B12?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several foods that are high in vitamin B12, including (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beef liver:<\/b><span style=\"font-weight: 400;\"> A 3-ounce serving of beef liver provides almost 3000% of the daily value (DV) for vitamin B12.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Clams and other shellfish:<\/b><span style=\"font-weight: 400;\"> A 3-ounce serving of cooked clams contains over 700% of the DV for vitamin B12. Oysters, mussels, and other shellfish are also excellent sources of this nutrient.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fish<\/b><span style=\"font-weight: 400;\"><strong>:<\/strong> Salmon and tuna are good sources of vitamin B12. A 3-ounce serving provides about 100% of the DV.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poultry<\/b><span style=\"font-weight: 400;\"><strong>:<\/strong> Chicken and turkey are good sources of vitamin B12. A 3-ounce serving provides about 5-15% of the DV.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eggs<\/b><span style=\"font-weight: 400;\"><strong>:<\/strong> One large egg provides about 19% of the DV for vitamin B12.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Milk and dairy products<\/b><span style=\"font-weight: 400;\"><strong>:<\/strong> Milk, yogurt, and cheese are all good sources of vitamin B12. One cup of milk provides about 50% of the DV.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fortified cereals<\/b><span style=\"font-weight: 400;\"><strong>:<\/strong> Some breakfast cereals are fortified with vitamin B12, providing up to 100% of the DV per serving.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nutritional yeast:<\/b><span style=\"font-weight: 400;\"> Fortified nutritional yeast is a popular ingredient for vegans and vegetarians. A quarter of a cup provides up 10 1000% of the DV for vitamin B12.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Yeast extract spreads<\/b><span style=\"font-weight: 400;\"><strong>:<\/strong> Yeast extract spreads like Marmite or Vegemite are high in Vitamin B12. Just one serving provides up to 75% of the DV.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to note that vitamin B12 is primarily found in animal-based foods, so individuals who follow a vegan or vegetarian diet may need to rely on supplements or fortified foods to ensure they get enough of this essential nutrient.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><i>From Thin To Thick: How To Use Vitamin D For Hair Growth<\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Discover_The_Best_Vitamin_B12_Vegetables\"><img decoding=\"async\" class=\"aligncenter wp-image-47341 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-1024x576.png\" alt=\"vitamin b12 vegetables\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Fruits_And_Vegetables_Are_High_In_Vitamin_B12\"><\/span><strong>What Fruits And Vegetables Are High In Vitamin B12?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few fruits and vegetables that contain small amounts of vitamin B12. These include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seaweed\"><\/span><strong>Seaweed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Certain types of seaweed, such as nori, contain vitamin B12.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nori is a type of edible seaweed that is commonly used in Japanese cuisine. It is a red algae that grows in cold, shallow waters along rocky shorelines. Nori is typically harvested from the Pacific coast of Japan, Korea, and China.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nori is by far the richest vegan source of vitamin B12 among the seaweeds, containing up to 77.6 micrograms per 100 grams dry weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4042564\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). You would need to eat 4 grams of nori to get your required 2.4 micrograms of vitamin B12 for the day. A 9 x 3 cm sheet is about 0.3 grams.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to being a source of vitamin B12, Nori is also rich in other important nutrients, including vitamin C, vitamin A, calcium, iron, and iodine (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168458\/nutrients\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). It is also a low-calorie food, making it a great option for those looking to maintain a healthy weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nori can be enjoyed in a variety of ways, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As a wrap for sushi or rice balls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crumbled and sprinkled on top of soups and salads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted and eaten as a snack<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Used as a seasoning for rice dishes, such as onigiri.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To prepare Nori for use in sushi or rice balls, it is typically toasted over an open flame until it becomes crispy and fragrant. This enhances its flavor and makes it easier to wrap around other ingredients. Nori can also be purchased pre-toasted and ready to use.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some other types of seaweed, like green sea lettuce and seaweed fulvescene also contain notable amounts of vitamin B12\u00a0 (<\/span><a href=\"https:\/\/www.researchgate.net\/figure\/Vitamin-B12-content-in-seaweeds_tbl1_276338593\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mushrooms\"><\/span><strong>Mushrooms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Certain varieties of mushrooms, such as shiitake, contain small amounts of vitamin B12.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Shiitake mushrooms are a type of edible mushroom that originated in East Asia. They are brown-capped mushrooms that grow on the logs of deciduous trees such as oak, chestnut, and beech.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Shiitake mushrooms are rich in nutrients and have been used for centuries in traditional Chinese medicine for their health benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Shiitake mushrooms are a good source of vitamin B12, with a 100-grams dry weight containing anywhere from 1.3-12.7 micrograms of <a href=\"https:\/\/betterme.world\/articles\/vitamin-k2-benefits\/\">vitamin B12<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4042564\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). They are also low in calories and fat and high in fiber, protein, and other important nutrients such as vitamin D, iron, and potassium.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To prepare shiitake mushrooms, they are typically sliced and added to soups, stews, stir-fries, and other savory dishes. They can also be saut\u00e9ed with garlic and olive oil and served as a side dish or topping for salads. Dried shiitake mushrooms are commonly used in Asian cuisine and can be soaked in water before use to rehydrate them.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Discover_The_Best_Vitamin_B12_Vegetables\">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\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Discover_The_Best_Vitamin_B12_Vegetables\"><img decoding=\"async\" class=\"aligncenter wp-image-47290 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738-1024x577.png\" alt=\"BetterMe\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Asparagus\"><\/span><strong>Asparagus<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Asparagus is a nutrient-dense vegetable that contains many important vitamins and minerals, including vitamin B12. Asparagus may contain trace amounts of vitamin B12 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4042564\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to being a minor source of vitamin B12, asparagus is also high in fiber, folate, vitamin C, and antioxidants. It also contains several bioactive metabolites which may have health benefits (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36433663\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Asparagus can be enjoyed in a variety of dishes including soups, salads, stir-fries, risottos, and casseroles. It can also be steamed, roasted, or grilled for a quick and healthy side dish. When selecting asparagus, choose stalks that are bright green and firm to the touch. Avoid any with wilted or yellow tips as they will be less flavorful.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Spinach\"><\/span><strong>Spinach<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Spinach is a leafy green vegetable that is packed with <a href=\"https:\/\/betterme.world\/articles\/is-vitamin-c-good-for-hair\/\">important vitamin<\/a>s and minerals. It doesn\u2019t inherently contain vitamin B12, but can provide a trace amount if it was grown using organic fertilizer such as cow manure (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4042564\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, spinach is high in fiber, folate, vitamin A and C, iron, calcium, and magnesium. It is also rich in antioxidants (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27353735\/#:~:text=Spinach%2Dderived%20phytochemicals%20and%20bioactives,intake%20by%20inducing%20secretion%20of\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Spinach can be enjoyed in salads, sandwiches, soups, and smoothies. It can also be saut\u00e9ed, steamed, or boiled for a quick and healthy side dish.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When selecting spinach, look for leaves that are bright green and free of wilting or yellowing. Avoid any with spots or discolorations, as this is a sign of spoilage.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Discover_The_Best_Vitamin_B12_Vegetables\"><img decoding=\"async\" class=\"aligncenter wp-image-47238 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683-1024x576.png\" alt=\"vitamin b12 vegetables\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Vitamin_B12_Per_Day\"><\/span><strong>How Much Vitamin B12 Per Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The amount of vitamin B12 you need each day depends on your age. According to the National Institute of Health, adult men and women over the age of 19 need at least 2.4 micrograms (mcg) of B12 per day (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pregnant and nursing women may need slightly more (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Other factors, such as digestive issues or medications, can also affect your B12 needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin B12 deficiency occurs when the body doesn&#8217;t absorb enough vitamin B12 from the foods we eat or when we don&#8217;t consume enough in our diet. This deficiency affects the body&#8217;s ability to produce healthy red blood cells, which can lead to anemia. Additionally, it can cause nerve damage, memory loss, and other cognitive impairments (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several reasons why someone may develop a vitamin B12 deficiency, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Poor_Absorption\"><\/span><strong>Poor Absorption<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If the stomach or small intestine doesn&#8217;t absorb vitamin B12 properly, it can lead to a deficiency. This could be due to certain medical conditions such as pernicious anemia, celiac disease, or Crohn&#8217;s disease (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/vitamin-b12-or-folate-deficiency-anaemia\/symptoms\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Our ability to absorb vitamin B12 can also decline with age.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Diet\"><\/span><strong>Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vegan or vegetarian diets may lack sufficient sources of <a href=\"https:\/\/betterme.world\/articles\/is-vitamin-d-good-for-your-skin\/\">vitamin<\/a> B12, as the vitamin is primarily found in animal-based foods. This can put individuals who follow these diets at higher risk of developing a deficiency (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/vitamin-b12-or-folate-deficiency-anaemia\/symptoms\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><i>Discover 6 Impressive Vitamin B6 Benefits For Skin<\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Medications\"><\/span><strong>Medications<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Certain medications such as metformin, proton pump inhibitors, and H2 blockers can interfere with the body&#8217;s ability to absorb vitamin B12 (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/vitamin-b12-or-folate-deficiency-anaemia\/symptoms\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The symptoms of vitamin B12 deficiency can vary from person to person and may not always be noticeable. Common symptoms may include (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/vitamin-b12-or-folate-deficiency-anaemia\/symptoms\/\"><span style=\"font-weight: 400;\">13<\/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;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weakness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pale skin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shortness of breath<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tingling or numbness in the hands and feet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mouth ulcers or a sore or red tongue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Depression<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Memory loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Confusion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vision loss<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A vitamin B12 deficiency can be diagnosed through a blood test that measures the level of vitamin B12 in the body. A healthcare provider may also perform additional tests to determine the cause of the deficiency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Treatment of vitamin B12 deficiency typically involves increasing the intake of the vitamin through supplements or injections. For those who do not absorb vitamin B12 properly, regular injections may be necessary.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Discover_The_Best_Vitamin_B12_Vegetables\"><img decoding=\"async\" class=\"aligncenter wp-image-47210 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656-1024x576.png\" alt=\"vitamin b12 vegetables\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Take_A_Vitamin_B12_Supplement\"><\/span><strong>Should You Take A Vitamin B12 Supplement?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t eat animal-based foods and are following a vegan or vegetarian diet, it&#8217;s important to include other sources of vitamin B12 in your diet. This may include fortified breakfast cereals, nutritional yeast, and supplements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, if you are over the age of 50, have digestive issues, or take certain medications that interfere with vitamin B12 absorption, you may want to discuss supplementation options with your healthcare provider.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Discover_The_Best_Vitamin_B12_Vegetables\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin B12 is an important nutrient that helps to keep the body functioning normally, and it can be found in a variety of foods including fruits and <a href=\"https:\/\/betterme.world\/articles\/vitamin-b3-for-skin\/\">vegetables<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nori and shiitake mushrooms are both excellent sources of vitamin B12. Additionally, these foods provide a variety of other vitamins and minerals that can help keep the body strong and healthy.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Discover_The_Best_Vitamin_B12_Vegetables\" 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","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re following a vegetarian or plant-based diet, it can be challenging to obtain all the essential nutrients your body needs to function optimally. One of the key nutrients that vegetarians and vegans often struggle to get enough of, is vitamin B12. This vital nutrient plays a crucial role in everything from energy production to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":51745,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[125,87],"class_list":["post-51739","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"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>Vitamin B12 Vegetables For A Healthy Plant-Based Diet - BetterMe<\/title>\n<meta name=\"description\" content=\"Which \u2605 VITAMIN B12 VEGETABLES \u27a4 and fruits should you add to your diet? Learn more about how much B12 you need each day, and why it&#039;s important for your health.\" \/>\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\/vitamin-b12-vegetables\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vitamin B12 Vegetables For A Healthy Plant-Based Diet\" \/>\n<meta property=\"og:description\" content=\"Which \u2605 VITAMIN B12 VEGETABLES \u27a4 and fruits should you add to your diet? Learn more about how much B12 you need each day, and why it&#039;s important for your health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/\" \/>\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:author\" content=\"#\" \/>\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\/2023\/06\/shutterstock_1583348419-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, 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=\"Eve Chalicha, 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\/vitamin-b12-vegetables\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Vitamin B12 Vegetables For A Healthy Plant-Based Diet\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/\"},\"wordCount\":1904,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1583348419-scaled.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're following a vegetarian or plant-based diet, it can be challenging to obtain all the essential nutrients your body needs to function optimally. <\/span><span style=\\\"font-weight: 400;\\\">One of the key nutrients that vegetarians and vegans often struggle to get enough of, is vitamin B12. This vital nutrient plays a crucial role in everything from energy production to brain function, however it's primarily found in animal products, making it difficult to obtain through a plant-based diet. <\/span><span style=\\\"font-weight: 400;\\\">There are some lesser-known vitamin B12 vegetables that can help you meet your daily needs. In this article, we'll explore the best plant-based sources of vitamin B12 to help you stay healthy and energized.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Vitamin B12?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Vitamin B12, also known as cobalamin, is an essential vitamin that plays a role in many important bodily functions. As a water-soluble vitamin, it is not stored in large amounts in our bodies and must be replenished through dietary sources. The body's ability to absorb vitamin B12 also decreases with age.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">B12 helps with the following processes (<\/span><a href=\\\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Red blood cell production and development <\/b><span style=\\\"font-weight: 400;\\\">- B12 is essential for the production of healthy red blood cells.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Brain and nervous system health <\/b><span style=\\\"font-weight: 400;\\\">- B12 contributes to the proper development and functioning of your brain and nervous system.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Energy production<\/b><span style=\\\"font-weight: 400;\\\"> - ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/\",\"url\":\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/\",\"name\":\"Vitamin B12 Vegetables For A Healthy Plant-Based Diet - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1583348419-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Which \u2605 VITAMIN B12 VEGETABLES \u27a4 and fruits should you add to your diet? 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Learn more about how much B12 you need each day, and why it's important for your health.","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\/vitamin-b12-vegetables\/","og_locale":"en_US","og_type":"article","og_title":"Vitamin B12 Vegetables For A Healthy Plant-Based Diet","og_description":"Which \u2605 VITAMIN B12 VEGETABLES \u27a4 and fruits should you add to your diet? Learn more about how much B12 you need each day, and why it's important for your health.","og_url":"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1709,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1583348419-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"Vitamin B12 Vegetables For A Healthy Plant-Based Diet","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/"},"wordCount":1904,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1583348419-scaled.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you're following a vegetarian or plant-based diet, it can be challenging to obtain all the essential nutrients your body needs to function optimally. <\/span><span style=\"font-weight: 400;\">One of the key nutrients that vegetarians and vegans often struggle to get enough of, is vitamin B12. This vital nutrient plays a crucial role in everything from energy production to brain function, however it's primarily found in animal products, making it difficult to obtain through a plant-based diet. <\/span><span style=\"font-weight: 400;\">There are some lesser-known vitamin B12 vegetables that can help you meet your daily needs. In this article, we'll explore the best plant-based sources of vitamin B12 to help you stay healthy and energized.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is Vitamin B12?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Vitamin B12, also known as cobalamin, is an essential vitamin that plays a role in many important bodily functions. As a water-soluble vitamin, it is not stored in large amounts in our bodies and must be replenished through dietary sources. The body's ability to absorb vitamin B12 also decreases with age.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">B12 helps with the following processes (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Red blood cell production and development <\/b><span style=\"font-weight: 400;\">- B12 is essential for the production of healthy red blood cells.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Brain and nervous system health <\/b><span style=\"font-weight: 400;\">- B12 contributes to the proper development and functioning of your brain and nervous system.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Energy production<\/b><span style=\"font-weight: 400;\"> - ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/","url":"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/","name":"Vitamin B12 Vegetables For A Healthy Plant-Based Diet - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/vitamin-b12-vegetables\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1583348419-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Which \u2605 VITAMIN B12 VEGETABLES \u27a4 and fruits should you add to your diet? 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