Vitamin B12 is essential to overall health, and can easily be found in red meat, pork, and fish. However, this sometimes presents a challenge for those who choose not to eat different kinds of meat, whether it’s due to personal choice, allergies, or intolerances. Not eating meat does not mean you’re doomed to have a deficiency! Read below for vegetarian options that can help you reach your daily intake.
*Note: The recommended daily value of Vitamin B12 varies based on age and individual needs, but the general recommendation for adults is 2.4 micrograms (mcg).
Yogurt: One serving (8 oz) of yogurt contains about 1.1 mcg of vitamin B12.
Low Fat Milk: One cup of low fat milk can provide up to 1.2 mcg of vitamin B12.
Fortified Cereals: The level of this vitamin in fortified cereals can vary, but what makes them a great option is their bioavailability. That means the vitamins can be easily absorbed.
Eggs: One large egg contains 0.6 mcg of vitamin B12.
Fortified Nutritional Yeast: Vegans love fortified nutritional yeast for its delicious, cheesy flavour, and it’s also a source of vitamin B12! 1 tablespoon has roughly 40% the recommended daily value.
Or, if you’re looking to get your all of your Vitamin B12 in one serving, you can try taking a daily supplement.
How do you like to get your Vitamin B12? Let us know in the comments below!
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