Today, the vegan diet has swiftly become a prominent lifestyle choice that promises several nutrients for a healthy diet plan. It’s no surprise that it comprises only plant-based foods, which are already rich in numerous nutrients, including vitamins A, C, E, and K. They also provide antioxidants, phytonutrients, and fiber in large proportions.
Vitamin B12 is another exceptional vitamin you can find in vegan foods. However, these can only be derived via fortified foods. When looking for the right B12-rich sources, consulting a health care provider is a smart option. Since the intake of B12 can improve metabolism, muscle health, and nerve health, they are highly significant in the diet.
Foods to Eat on a Vegan Diet
Sources suggest that only 3% of Americans follow a vegan diet. But the measurement keeps fluctuating. Despite cultural and ethical reasons, vegan foods are undoubtedly loaded with health benefits like reducing disease risks, improving heart health, and lowering the risk of diabetes, therefore increasing the diet’s popularity.
Vegan foods may also help boost blood flow, eliminate heart diseases, and reduce obesity in individuals. So, when you are on a vegan diet, here’s what you can eat:
- Soy-based products
- Beans and legumes
- Fruits and vegetables
- All types of grains, rice, pasta, and bread
- Vegetable oil
- Nuts and seeds
- Dairy alternatives like soy, oat, almond drinks
Anything that is a by-product of an animal is also excluded from the diet, including honey, eggs, cheese, and many other derivatives.
Can Vegans Derive B12 Organically?
B12 is mostly available in supplements, fortified foods, and animal-based foods. Since they come from microorganisms, it is difficult for vegans to extract B12 benefits naturally from their diet.
Thus, if you wish to include B12 in your nutrition, here is what you need to do:
- Include fortified foods in your daily diet 3 times a day.
- Consume one B12 supplement every day. It should contain at least 100 micrograms.
- Take a weekly B12 supplement offering 2,000 micrograms.
Vegan Foods Rich in B12 Vitamins
Ten micrograms of B12 each day can provide enough help for the body to use its benefits efficiently. That is why vegans must consult a medical expert to add the right amounts of this vitamin into their daily diet plans.
Vegan sources of vitamin B12:
- Yeast spreads and marmite
- Almond milk and fortified soy
- Plant-based meats
- Nori seaweed
- Nutritional yeast
Make sure to intake these foods adequately to yield results. For example: if fortified plant milk includes 2,000 micrograms of B12 per week, then consuming it is ideal for you as a vegan.
Frequently Asked Questions
1. Which fruits and vegetables contain B12?
Vitamin B12 is not available in fruits and vegetables, but you should not skip eating them, for that matter. Cremini mushrooms and shitake mushrooms include B12, though.
2. What happens when your vitamin B12 intake is low?
Vitamin B12 deficiency can lead to numerous health risks such as:
- Nerve damage
- Difficulty walking
Other symptoms may even include:
- Blurred vision
- Digestive system issues
If you find yourself suffering from most of these symptoms, consult a medical expert at the earliest to avoid any complications.
3. How long does B12 deficiency take to correct?
You may be able to find differences within 2–3 days itself. You may even require an injection of this vitamin every one to two months as per the requirement.