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 Vitamin B12 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 vitamin B12 in fortified cereals can vary, but what makes them a great option is their bioavailability. That means the vitamins can be easily absorbed.
Foods fortified with vitamin B-12 can help you meet your daily intake requirement. One great fortified food is breakfast cereal. Cereals can range in the amount of vitamin B-12 added. Therefore, you should read the packaging to determine whether your favorite healthy breakfast cereal provides adequate vitamin B-12 per serving. For example, a 3/4 cup serving of Kellogg’s Corn Flakes contains 1.5 microgram of B-12. Grape Nuts have the same amount of vitamin B-12 in a 1/2 cup serving.
Fortified foods are easy for your body to digest as they have high bioavailability. This means that they do not have to be broken down by your body before they can be absorbed. Rather, they are used right away. This will help your body get more vitamin B-12.
Eggs: One large egg contains 0.6 mcg of vitamin B12.
Another source of B-12 for vegetarians is eggs. One large, hard-boiled egg has .6 micrograms of vitamin B-12. You would need to eat several eggs each day to meet your total B-12 requirement. This may be difficult, but eggs can be one part of your daily B-12 intake. Try a hard-boiled egg in salads or scramble eggs for breakfast.
Fortified Nutritional Yeast: Vegans love fortified nutritional yeast for its delicious, cheesy flavor, and it’s also a source of B12! 1 tablespoon has roughly 40% the recommended daily value.
Or, if you’re looking to get your all of your 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!