Vitamin B12 is primarily found in animal products, so it can be challenging for vegans to obtain adequate levels of this nutrient. However, there are some vegan foods that are fortified with vitamin B12 or naturally contain it in small amounts. Here are some vegan sources of vitamin B12:
- Nutritional yeast:
Nutritional yeast is a popular vegan source of vitamin B12. It is often fortified with vitamin B12 and can be used to add a cheesy, nutty flavor to dishes.
- Fortified plant-based milk:
Many plant-based milks, such as soy, almond, and coconut milk, are fortified with vitamin B12.
- Fortified breakfast cereals:
Some breakfast cereals, especially those marketed as “healthy” or “whole grain,” may be fortified with vitamin B12.
Some varieties of mushrooms, such as shiitake and portobello mushrooms, contain small amounts of vitamin B12.
- Nori seaweed:
Nori seaweed, which is often used to make sushi, contains a small amount of vitamin B12.
It’s important to note that the amount of vitamin B12 in these vegan sources can vary greatly, so it’s best to talk to a healthcare professional to determine whether you need to supplement with vitamin B12 or consume more fortified foods.