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Top 6 plant-based foods that are high in vitamin B12

If you’re a vegetarian, vegan, or follow any predominantly plant-based diet, chances are you may be slacking in the vitamin B12 department. This is because the foods that naturally contain the most vitamin B12 are mostly by-products from meat or animals.

The good news is that you don’t have to break your diet to continue to ensure you’re getting the vitamin B12 you need. All you have to do is keep reading and incorporate some of the following foods into your diet!

Benefits of Vitamin B12

Before we get into the best vitamin B12 foods for vegetarians, we want to remind you how important vitamin B12 is to your health.

Vitamin B12 is an essential nutrient, which means your body needs it for proper function. But your body does not produce vitamin B12, so it is up to you to make sure you are getting enough.

This is important because vitamin B12 contributes to vital functions in your body, including:

  • Formation and division of red blood cells

  • Protect your nervous system

  • – Synthesize your DNA

  • Give your body energy

But even if you’re not a vegetarian, you may still be at risk of deficiency. One review of 18 studies found that B12 deficiencies were common among particular demographics. [1]

The following groups were found to have a deficiency:

  • – 62% of pregnant women

  • – 25-86% of children

  • – 21-41% of adolescents

  • – 11-90% of the elderly

The best plant foods that are high in vitamin B12

Now that you know the importance of vitamin B12 and how common deficiency is, you understand why you should make sure you get enough.

Here are some of the best plant-based foods if you are looking to increase your B12 intake.

Dairy products

Although it is not a single food, but a group, most dairy products contain ample amounts of Vitamin B12.

If you don’t eat meat, but still eat dairy, increasing the amount you eat can help improve your vitamin B12 levels. Milk, yogurt, and cheese are among the dairy products highest in vitamin B12.


Another great source of vitamin B12 for vegetarians is eggs. With just one egg containing about 25% of the recommended daily intake of vitamin B12, incorporating it into your diet can go a long way when it comes to your vitamin B12 levels.

They’re also high in protein, if that’s another compound you’re concerned about because of your diet.

fortified foods

If you don’t eat meat or dairy or Eggs, you probably just skipped here. That’s okay, because you still have plenty of options — including fortified foods!

When a food is fortified with something, it just means that nutrients have been added to the food to increase its nutrition.

Cereals, breads, non-dairy milk and alternative meat options – these are among many Foods that have high levels of Vitamin B12 available in them. Next time you’re grocery shopping, just look at food labels. You might be surprised to find out how much vitamin B12 they contain!

food yeast

Although nutritional yeast is fortified with vitamin B12, it deserves a mention on its own because it probably isn’t the kind of food most people would look for on their own.

Nutritional yeast is a flaky seasoning that can add depth of flavor to cooking. Many use nutritional yeast to add a cheesy or nutty flavor to their favorite foods.

Plus, if you’re looking for Vitamin B12, for most nutritional yeast brands, just 1 tablespoon is 100% of what you need for the day!

You can add nutritional yeast to sauces, chili, curries, or even sprinkle it on popcorn!

My light

Nori is an algae product – also called purple laver – that is popular in Asian countries. Nori comes in the form of crunchy green leaves, and has been touted as a great natural source of vitamin B12. Research has found that just 4 grams meets the daily requirement for vitamin B12 intake.

You can find nori at Asian food markets or online stores. It’s commonly used in sushi, but also makes a great snack on its own!

Shiitake mushrooms

Some types of mushrooms — including shiitake — naturally contain vitamin B12.

However, the levels are relatively low. You would need to consume about 50 grams of dried shiitake mushrooms to meet your daily vitamin B12 needs.

However, you don’t only need to get vitamin B12 from a single food source. Shiitake can simply be part of a healthy vitamin B12-rich diet!

Make sure you get enough

If you don’t want to have to focus on every little thing you eat and whether or not it contains enough vitamin B12, just take a trusted and named vitamin B12 supplement every day!

Because even if you are We are Eat foods that have high levels of vitamin B12, and sometimes your stomach can’t process it properly and you end up getting too little vitamin B12. (You can read more about how this happens by clicking here).

This is why deficiency rates can be so high.

But we have Micell Liposomal Vitamin B12 Formula protects Vitamin B12, delivering it directly into your bloodstream so it can work properly to serve your health!

>>> Click here if you want to make sure you have enough B12 <<

The post Top 6 Plant-Based Foods High in Vitamin B12 appeared first on Liposomal Products from Purity Health®.

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