Vegetables High in B12

Forified cereals offer a reliable source of B12.

Vitamin B12 is an essential nutrient with limited vegetable sources. It assists the body with several functions, such as supporting red blood cell production, cellular reproduction, and the metabolism of fats and proteins. Animal-based proteins, such as meats, fish, eggs, yogurt and cheese, offer the most bio-available sources of B12. Vegetable sources of B12 are limited, but supplements provide another option for people to include more vitamin B12 in their diets.

Fortified Plant Milks

Fortified plant milks contain added vitamin B12. Soy, rice, almond, and grain milks are widely available in grocery and health food stores. These milks generally contain a primary plant base, such as soybeans or almonds, as well as water, a sweetener and some type of thickener, like carregean, to provide body.

Fortified Cereals

A broad variety of cereals contain added vitamin B12. Grains, wheat, rice, corn or barley form the plant base of many cereals. Hot and cold varieties are available.

Vegetarian "Meat"

Vegetarian protein products---soy and vegetable proteins processed to resemble meat---may be fortified with B12. Check your food labels and select the products that offer this nutrient.

Nutritional Yeast

This inactive yeast is grown on a molasses solution. The resulting product contains vitamins and minerals, including B12. It is generally used as a condiment, because its taste and texture is similar to that of cheese.

Supplements

Vitamin supplements provide an additional option for adding B12 to your diet. Vegetarian and vegan supplements that use only plant ingredients and fillers are available. Vitamin B12 may be found as part of a multivitamin profile or as single-nutrient supplements.

References

• Office of Dietary Supplements: Vitamin B12
• University of Northern Iowa: Vegetarian Glossary
• Vegetarian Resource Group: Veganism

Resources

• International Vegetarian Union: FAQs
• Grist: Nondairy Milk