6 Vitamin B12 Foods for Vegetarians

6 Vitamin B12 Foods for Vegetarians

What is Vitamin B12?

Vitamins are essential elements for your body because they help it accomplish a variety of jobs. While animal products provide the majority of essential nutrients, vegans are frequently at a disadvantage due to a lack of natural vitamin sources. 

B12 is one such vitamin, which has a number of health benefits when taken correctly but can also cause issues if there is a deficit. Vegetarians, on the other hand, frequently struggle to meet their daily requirements. If you're a vegetarian, don't worry; there are now various food products that are high in vitamin B12 that you may consume in your daily diet. 

List of Vitamin B12 Foods for Vegetarians

Vitamin B12, commonly known as cobalamin, is a water-soluble vitamin produced by bacteria or archaea. It's an essential ingredient that helps the neurological system, brain, and blood cells operate properly. 

While neither humans nor fungi can make this vitamin on their own, animal extracts do, which is why vegetarians frequently have low amounts of this vitamin. Humans who ingest low quantities of vitamin B12, on the other hand, are at risk for a variety of health problems, including anaemia and nervous system damage. As a result, it is critical for everyone to keep track of their vitamin intake in order to avoid insufficiency. 

Continue reading to learn about vitamin b12 foods that vegetarians can eat. 

The National Institute of Health recommends that people aged 14 uptakes 2.4 micrograms (mcg) of B-12 per day, while adults and adolescent pregnant females should take 2.6 mcg, and adult and adolescent lactating females should take 2.8 mcg. 

Foods High in Vitamin B12 for Vegetarians 

Before you absolutely need to resort to vitamin b12 supplements and external ingestion, consider adding the following options to your normal diet. It could take some time to get acclimated to a new food lifestyle but follow it frequently to allow your body to adapt to your diet changes. Vitamin B12 also enhances your digestive system and blood circulation, so it won’t take time for you to observe the good changes in your body. 

Milk And Yoghurt

Including dairy products in your meal is one of the simplest methods to get adequate vitamin B12 in a vegetarian diet. Always make a note about your vitamin B 12 intake:

  • 1.2 micrograms (mcg) in 1 cup of low-fat milk, or 50 per cent of your needed daily value (DV) (DV) 
  • 1 cup of low-fat yoghurt contains 1.1 mcg or 46% of your daily value. 


Practically all cheese forms are high in vitamin B12, making them a good supply for vegetarians. According to experts, mozzarella, feta, and Swiss cheese are excellent sources! Consult your dietitian or a health specialist to determine the daily amounts that are healthy for you to ingest. One slice of Swiss cheese contains 0.9 mcg of vitamin A or 38% of your daily value. 

Cereals with added nutrients 

If you carefully study the package of your morning cereal, you will see that some of them include a significant amount of vitamin B12. This is especially beneficial for vegetarians who find it difficult to receive enough of this vitamin from natural foods. Cereals that are fortified can aid. Although the amount varies by brand, you can choose a fortified cereal and then complement it with other natural foods that are high in vitamins. 

Yeast for Health 

Nutritional yeast is another go-to snack for vegans. This fortified product, which is frequently overlooked, provides a number of advantages. Yeast has a strong flavour and lends a cheesy, nutty flavour to your food, in addition to its health benefits. Furthermore, one tablespoon of 100%-fortified nutritional yeast contains 2.4 mcg of vitamin B12 or 100% of the daily value. Talk about delicious and healthful - this is the ideal answer for any mother. 


Vitamin B12 is abundant in this tasty edible seaweed with an umami flavour. Nori sheets, a staple of Japanese cuisine, are now widely available in India. The sheets can be used to make sauces or powdered and added to a soup. The powder can also be sprinkled on sandwiches and salads as a garnish. It has a low-calorie count but a lot of flavour and nutrients, and it's a good source of vitamin B12 for vegetarians. 

Mushrooms (Shiitake) 

Mushrooms are superfoods that the vegetarian community in India often ignores. They're nutritious and tasty, and they give a new dimension of flavour to any recipe. Vitamin B12 is abundant in a few mushroom types, such as shiitake mushrooms. Because there are few plant-based sources of this vitamin, mushrooms may not meet your complete daily requirement, but they will undoubtedly be nutritious. Mushrooms are also adaptable and can be used in a wide range of cuisines, including breakfast, lunch, snack, and dinner preparations. 

Take Away

Vegans and vegetarians should be aware of their B12 intake at all times and you must also have vitamin b12 rich dry fruits. This is a highly vital vitamin for the body, and those who do not consume meat may be deficient in it. Vitamin B12 is found in animal-derived foods such as dairy and eggs, as well as fortified foods. In some cases, mushrooms and algae can even replace your B12 consumption. To maintain optimal health and any vitamin b12 side effects talk to your doctor about strategies to incorporate B12 into your diet and get your levels checked on a regular basis.