B12 is one of the most important building block of our bodies. Without it, our faces grow pale and we feel weak, breathless, even mood changes. Clearly, B12 affects a wide range of processes in our bodies, so it’s best to keep those levels up.
The good news is that there are unique and yummy options to include in your diet that will bolster the tastes and textures of your cooking. Luckily for you, we have made a list of the food that are highest in B12.
Engevita is a type of ‘nutritional yeast’ that’s great for making faux cheese sauces, and for thickening up soups and stews. It’s really tasty, and includes loads of other nutrients as well as B12 – like Zinc and Folic Acid.
#2 Soy cheese
Soy cheese is a great alternative to dairy – a 40g serving contains 25% of your recommended intake. However, it is best to be aware that some soy-based cheeses contain casein, which is a milk protein.
These cheesy flavored little flakes can be added to soups, salads, rice and veggies, or even on top of popcorn. A little less than a tablespoon will get you the B12 you need for the day.
Look for non-dairy milks that are fortified with B12. There are so many options out there today- hemp, oat, soy, almond, cashew, etc. You can add the non dairy milk to smoothies, coffee, tea, or cereal to add a little more B12 to your day!
Chlorella is a type of algae and it is a green superfood. In addition to B12, you will find Vitamin D, protein, and chlorophyll. Chlorella comes in tablets or powders, and you can easily add the powder to a smoothie for daily dose of health.
Many cereals are fortified with vitamins and minerals, including Vitamin B12. Just make sure to check the label to be sure, and try to pick a cereal with a low sugar content.
- It is Vegan, certified USDA organic.
- Rich in Raspberry flavour.
- It boosts energy.
- Supports energy metabolism.
Besides being extremely tasty shitake mushrooms are a great source of B12 vitamin. To fulfil your daily need of B12 vitamin, you would need to consume 50 grams of dried shitake mushrooms.
Even though we cannot really say they are healthy, fortified cereals are a great source of B12 vitamins.
Besides being extremely tasty, this famous British spread is enriched with B12 vitamins.
Alternative milks are not naturally high in vitamin B12 but they’re often fortified which consequently makes them an excellent vegan source of the vitamin. If you’re looking for a natural way to increase your vitamin B12 intake as a vegan, fortified soy milk is a great place to start. One cup of soy milk has the potential to contain up to 45% of your recommended daily intake of the essential vitamin.
“Sea vegetables, specifically Nori and Hijiki can provide a small amount of Vitamin B12 in a vegan diet, however it’s not likely to be consumed in a high enough quantity to supply the body with all of it’s B12 needs. Seaweeds are commonly eaten in Japanese culture, but less common in the Western diet. Nori may be the easiest to incorporate simply by eating sushi rolls. Nori has a mild oceanic/saline flavor and may be more palatable to Westerners.
Hijiki is less common, but if prepared properly can introduce some complex fish-like flavors and add nutritional benefits to a vegan diet. It’s a great addition to stir fries, or plant-based crab cakes. It’s sold dry and needs to be rehydrated before being cooked. ”