Top 5 Vegetarian Foods Rich In Vitamin B12

5 Vegetarian Foods Rich In Vitamin B12

Most of the vegetarian people in the world complain about the deficiency of Vitamin B12. Since Vitamin B12 which is also known as cobalamin is found mainly in the animal flesh, vegetarians are always unable to consume it. But, this vitamin plays a very important role in our daily body functioning such as helping the normal functioning of nervous system, synthesis of red blood cells, DNA and so on. Hence, the deficiency of vitamin B12 leads to serious health problems such as breathlessness, pale skin, palpitations and sometimes acute paralysis as well.

So, it is very important to include vitamin B12 in your daily diet. But, how can a vegetarian can get this vitamin which is predominantly present in animal flesh?

Here Are Some Vegetarian Foods That Contain Vitamin B12. Have A Look At Them:

1. Cheese: 

Cheese is the best source of vitamin B12 for the vegetarians. The amount of vitamin B12 varies depending upon the type of cheese. For example, Swiss cheese conains higher amount of vitamin B12 compared to other types. The detailed description of quantity of this vitamin in different types of cheese is as follows:

Swiss Cheese – 3.3 Micro Grams Per 100 Gram Serving
Parmesan Cheese – 2.3 Micro Grams Per 100 Gram Serving
Queso Blanco Cheese – 1.8 Micro Grams Per 100 Gram Serving
Fontina And Feta Cheese – 1.7 Micro Grams Per 100 Gram Serving
Besides These There Are Other Types Of Cheese Such As Blue Cheese, American Cheese And So On.


2. Milk And Yoghurt :

Milk is an another rich source of vitamin B12 for vegetarians. Along with this yoghurt, which is made by fermentation of the milk also contains good amount of vitamin B12. Both cow milk and buffalo milk contain equal amount of vitamin B12. But, we have to choose milk and yogurt with low fat content. Milk and yogurt with low fat content will have good quantity of vitamin B12. Powdered milk will have the highest amount of vitamin B12. The exact quantity of this vitamin present in milk and yogurt is as follows:

Powdered Milk – 3.3 Micro Grams Per 100 Gram Serving
Low Fat Milk – 0.5 Micro Grams Per 100 Gram Serving
Low Fat Yogurt – 0.8 Micero Grams Per 100 Gram Serving

Milk and Yoghurt

3. Eggs:

Eggs are also rich in vitamin B12 which should be included in a vegetarian’s diet. Boiled eggs should be preferred to obtain good amount of vitamin B12 rather than raw, fried and scrambled ones. The exact quantities of vitamin B12 present in respective egg forms is as follows:

Eggs Of Goose – 5.1 Micro Grams Per 100 Gram Served(Highest Quantity Of Vitamin B12 But Very Expensive)
Boiled Eggs – 1.1 Micro Grams Per 100 Gram Served
Fried Eggs – 1 Micro Gram Per 100 Gram Served
Egg Omelet – 0.8 Micro Grams Per 100 Gram Served


4. Fortified Cereals:

Fortification of cereals means additional nutrients will be added to the cereals and are processed to make ready to eat fortified cereals. Vitamin B12 can be found abundantly in these fortified cereals. We can find many fortified cereals in the market under different brands. Oat meal, corn flakes, bran flakes, whole grain flakes and so on are the examples of fortified cereals. Most of the fortified cereals are meant to be served for breakfast. The quantity of vitamin B12 varies for different cereals and different brands. we should check this before opting for them.

Fortified Cereals

5. Yeast Extracts:

Yeast extracts also contain considerable amount of vitamin B12 which come in handy for vegetarians. These are prepared by processing the yeast extracted from cell walls. We can find yeast extracts under numerous brands. Generally in the yeast extracts, the quantity of vitamin B12 present is about 0.5 micro grams per 100 gram served.

Yeast extracts

In addition to the above mentioned foods, there are others like fortified soy milk, whey powder and so on which contain vitamin B12. So, there is no need of worrying for vegetarians about vitamin B12 deficiency. They can include these natural vegetarian alternatives in their diet happily.