If you are a vegetarian then you will never have any deficiency of Vitamin B12. For this, you just have to eat these 8 vegetable for best sources of vitamin B12 for Vegetarians. Which will provide you with ample amount of B12. Many different types of diseases can occur due to the deficiency of Vitamin B12 in the human body, therefore, this vitamin is very important to keep the body healthy.
The recommended daily amount of Vitamin B12 for an adult is 2.4 micrograms. However, it changes in some conditions. For example, a pregnant woman needs 2.4 micrograms of this vitamin per day, whereas breastfeeding women need 2.8 micrograms per day.
According to a report of the National Institutes of Health (NIH), how much vitamin B12 is required by a person age wise, here is the complete information:
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.4 mcg |
| Infants 7–12 months | 0.5 mcg |
| Children 1–3 years | 0.9 mcg |
| Children 4–8 years | 1.2 mcg |
| Children 9–13 years | 1.8 mcg |
| Teens 14–18 years | 2.4 mcg |
| Adults | 2.4 mcg |
| Pregnant teens and women | 2.6 mcg |
| Breastfeeding teens and women | 2.8 mcg |
What diseases are caused due to deficiency of Vita-min B12
Many different types of diseases can be seen in your body due to vitamin B12 disorder, information about some of the selected diseases is given below.
Red blood cell formation: This vitamin plays a very important role in healthy red blood cell production. It reduces the chances of anemia and also reduces fatigue and weakness.
DNA synthesis: It plays a vital role in DNA synthesis. It ensures replication in genetic production during cell division.
Energy metabolism: It converts any food into glucose which is used as energy in the body. If it is not sufficient, there are chances of fatigue and lethargy.
Heart health: B12 helps reduce levels of homeostasis, which is basically a type of amino acid that increases the risk of heart disease.
Bone health: Vitamin B12 boosts bone health by reducing the chances of bone-related diseases like osteoporosis.
Preventing birth defects: A deficiency of vitamin B12 in pregnant women can lead to neural tube defects and other developmental issues.
8 Vegetables: Best Sources of Vitamin B12 for vegetarian
In this list, we will tell you about 8 best sources of vitamin B12 for vegetarians. For your information, B12 cannot be observed directly from vegetables, but still there are some vegetables which will help in getting rid of B12 deficiency.
- Fortified Spinach: Green veggies, especially spinach, are a great option for vitamin B12. It contains many ingredients like vitamin A, vitamin C, vitamin K, iron, folic acid and potassium. Eating too much of this type of food is not right at all because it contains a lot of fiber which can cause gas.
- Fortified soy products (tofu, soy milk): This type of food does not contain a lot of vitamin B12, but it provides you a good amount of B12.
- Mushrooms: Some types of mushrooms contain very low amounts of vitamin B12, such as shiitake.
- Nori (Seaweed): Nouri is an edible form of seaweed. It is a type of Japanese dish that contains a good amount of vitamin B12 and provides up to 80% of your daily value of B12. It should be eaten in a limited amount because it contains a lot of sodium and iodine.
- Fortified Nutritional Yeast: It is not a type of vegetable, but vegetarians can also eat it. It contains a good amount of vitamin B12, but it should be eaten in limited amounts.
- Tempeh: It is a soy waste food that people call a substitute for meat, especially vegetarians. It contains a good amount of vitamin B12 and is an important source of protein.
- Alfalfa Sprouts: It contains a very low amount of vitamin B12.
- Cabbage: It supports gut health by absorbing B12.
Apart from this, you can take dairy products like yogurt, cheese. Fortified foods are also a great source of B12 which we have discussed above but some of the best sources are almond, soy, rice milk, all of which are great sources of B12. Also Read: Poor Brain Health: 7 Lifestyle Tips to Protect and Improve Your Brain Health
Disclaimer: This is just for information purpose but if you really have any kind of disorder or disease then you should consult any doctor.
