5 Vegan Foods Rich in Vitamin B12

In celebration of Vegan Cuisine Month 2024, let's explore the vital nutrient, Cobalamin commonly known as Vitamin B12. This water-soluble vitamin plays a crucial role in various bodily functions, including nerve conduction, red blood cell formation, and DNA synthesis. While Vitamin B12 is abundant in animal-based foods, it poses a challenge for vegans to meet their nutritional needs. Here, we present 5 plant-based sources of Vitamin B12 for the vegan community.

Nutritional Yeast (2 tablespoons)

Vitamin B12 content: 15 micrograms

Fortified Breakfast Cereal (1 serving)

Vitamin B12 content: 6 micrograms

Soy Milk (100 grams)

Vitamin B12 content: 0.30 micrograms

Tempeh (100 grams)

Vitamin B12 content: 0.14 micrograms

Brown Rice Milk (100 grams)

Vitamin B12 content: 0.19 micrograms

It's essential for vegans to ensure they receive an adequate intake of Vitamin B12, especially pregnant and breastfeeding women. If accessing these substitutes proves challenging, consulting a nutrition expert for a Vitamin B12 level assessment is recommended before deciding on supplements. This Vegan Cuisine Month, let's explore new plant-based recipes to celebrate this special festival throughout February together.

Reference

• National Institutes of Health, Office of Dietary Supplements (ODS). Vitamin B12 - Health Professional [Internet]. 2018 Mar 2 [updated 2023 Dec 15; cited 2023 Dec 28]. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
• Agricultural Research Service, U.S. Department of Agriculture. Nutrients: Vitamin B-12 (µg) [Internet]. 2015 Oct 27 [cited 2023 Dec 28]. Available from: https://ods.od.nih.gov/pubs/usdandb/VitaminB12-Content.pdf
• ภัทธิรา ยิ่งเลิศรัตนะกุล, ภัทราภรณ์ นุชกระแส, สไบ อินทโชติ, ณิชพัณณ์ ฐิระโกมลพงศ์. ปริมาณวิตามินบี 12 ในอาหาร. นนทบุรี: กลุ่มส่งเสริมโภชนาการวัยทำงานและผู้สูงอายุ สำนักโภชนาการ กรมอนามัย กระทรวงสาธารณสุข; 2564.