| <- Canned Fish Highest in Vitamin B12 | Top 10 Foods Highest in Vitamin B12 -> |
Top 5 Natural Vegetarian sources of Vitamin B12
If you are vegetarian, or considering going vegetarian, then getting enough vitamin B12 should be of concern to you. A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression, while a long term deficiency can potentially cause permanent damage to the brain and central nervous system. If you are not eating meat and want to maintain a natural diet then it is essential that you incorporate the natural vegetarian foods below into your diet. Vitamin supplements are also available.
#1: Cheese
The amount of vitamin B12 in cheese depends on type and variety, Swiss cheese provides the most with 3.34μg per 100g serving (56% RDA), followed by Gjetost(40% RDA), Mozzarella(39% RDA), Parmesan(38% RDA), Tilsit(35% RDA), and Feta(28% RDA).
Click to see complete nutrition facts.
#2: Eggs
When it comes to chicken eggs the raw yellow has most of the vitamin B-12 with 1.95μg per 100g serving (33%), however, this equates to 0.33μg per yolk or just 6% of the RDA. The eggs of other animals are higher with a goose egg providing 7.34μg (122% RDA) of vitamin B-12 per 100g serving, and a duck egg providing 3.78μg (63% RDA).
Click to see complete nutrition facts.
#3: Whey Powder
Once thought the sole domain of body builders, whey powder is now entering main stream as more people are going vegetarian. Whey powder is a common addition to breads and smoothies, 100 grams will provide 2.5 μg of vitamin B12 or 42% of the RDA.
Click to see complete nutrition facts.
#4: Milk and Yogurt
100 grams of non-fat yogurt provides 0.53μg (10% RDA) of vitamin B12 and 15%RDA per cup. 100 grams of reduced fat milk provides 0.46μg (8% RDA) and 19% RDA per cup.
Click to see complete nutrition facts.
#5: Yeast extract Spreads (Marmite)
Yeast extract spreads are popular in Britain and Europe, and have started to gain popularity in the U.S. A good vegetarian source of protein, the spread also packs a lot of vitamin B12. One hundred grams provides 0.5μg (8% RDA) of vitamin B12, that is 0.03μg (1% RDA) per teaspoon.
Click to see complete nutrition facts.
References
Related Aritcles
Thanks for reading!Send Feedback!!!
Help make this site better! What is right or wrong?
What else would you like to see?
Type your message in the box and press send!
