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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
No non-veg? No problem. Here’s how vegetarians can keep their B12 levels in check, naturally. Let's look at some.
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Vitamin B12 is essential for energy, sharp thinking, and healthy red blood cells. It’s primarily found in animal-based foods, making it tricky for vegetarians.
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Start your morning right with whole-grain cereals that list B12 on the label. They’re easy, quick, and help refill your energy tank.
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This flaky, cheese-like topping isn’t just for flavour. Fortified nutritional yeast delivers a solid dose of B12. Sprinkle it on soups, pasta, or even popcorn!
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Almond, oat, soy, or coconut, many are enriched with B12, add them to your smoothies, coffee, or cereal to level up your routine.
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Tempeh and traditional ferments like kimchi may support B12 absorption. They’re great for your gut and some are loaded with plant protein too.
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Chlorella, a type of freshwater algae, might contain active B12. Before including a supplement, make sure the product is certified and tested for purity.
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Some tofu brands are enriched with B12. It can be used in a variety of ways, stir-fry it, add it to curries, or make tofu scrambles, which is easy and nutrient-rich.
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Shiitake and oyster mushrooms grown in B12-fortified environments can contribute to your intake. Just sauté with garlic and herbs for a quick, tasty dish.
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If you are not getting enough B12 from food, a quality supplement might help. Always talk to a health professional before adding one to your routine. With smart food choices and the right info, nutrient requirements can be met.
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