Foods Rich in Vitamin B12 for Vegetarians | Vitamin B12 Foods Vegan | Healthyfoods4life


Best Vitamin B12 Foods for Vegetarians Health benefits of B-12
Eating vitamin B-12 is vital to your daily diet. Supplement B-12 plays a part in vital functions
within your body, including: forming and dividing red blood cells, protecting your nervous system,
synthesizing your DNA and giving the body energy Recommended Daily Allowance of B-12. For children, the RDA for vitamin B12 is 0.9
micrograms (mcg) for ages 1 to 3, 1.2 mcg for ages 4 to 8, and 1.8 mcg for ages 9 to
13. The RDA for people ages 14 and older is 2.4
mcg, with slightly higher levels recommended for pregnant or breast-feeding women. B-12 found mostly on animal products. This vitamin is mostly found in animal-derived
products, particularly meats, dairy, and eggs. Vegetarians and vegans must ensure they obtain
an adequate quantity of B-12 each day in order to avoid a deficiency. B-12 also made by bacteria in some animals. There are no plant-derived foods supplying
a sustainable quantity of vitamin B-12. Therefore, vegetarians and vegans must look
for different resources of B-12, including foods fortified with the vitamin B-12. Here are the top Best Vitamin B12 Foods for
Vegetarians Dairy products
Among the simplest methods to consume sufficient vitamin B-12 if you are vegetarian is to consume
milk products: Eight ounces of yogurt can offer 1.1 micrograms
of B-12. One glass of low-fat milk yields 1.2 micrograms
of B-12. One ounce of Swiss cheese provides .9 micrograms
of B-12. Eggs
Another way to obtain B-12 for vegetarians is definitely eggs. One large, hard-boiled egg provides .6 micrograms
of vitamin B-12. You’ll have to eat many eggs every day to
meet up your total B-12 necessity. This can be hard, but eggs could be one component
of your daily B-12 intake. Get one of these hard-boiled egg in salads
or scramble eggs for breakfast. Fortified cereals
Foods fortified with vitamin B-12 will help you meet up with your daily consumption necessity. One of the easiest fortified meals is usually
breakfast cereal. For instance, a 3/4 cup serving of Kellogg’s
Corn Flakes consists of 1.5 microgram of B12. Grape Nuts Cereals possess the same quantity
of supplement B12 in a 1/2 cup serving. Nutritional yeast
Another fortified meals which has vitamin B12 is nutritional yeast. That is a go-to meals for most vegetarians
and vegans. It offers a depth of taste to cooking food. Many use nutritional yeast to supply a cheese-like
taste to foods. One tablespoon of nutritional yeast provides
4 micrograms of supplement B12. Nori
One research links a type of Nori called Purple Laver, as an excellent way to obtain vitamin
B12. This algae item is often eaten in Parts of
Asia. It is recommends to eat 4 grams of Dried Purple
Laver Nori to meet up the daily requirements of B12 intake. You might find it in Asian grocery stores. It can be used in sushi and could be a healthful
and basic snack alone. Shiitake Mushroom
Like Nori, some mushrooms like shiitake contain vitamin B12, which is uncommon in plant-based
foods. These fungi cannot get your daily requirements
of B12 every day, but it could be an excellent source sometimes. Mushrooms could be used in cooking food for
a very tasty meal. Remember you would have to consume 50 grams
of dried shitake mushrooms to meet up your daily requirements of supplement B12.

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