This blog post is all about how vegetarians and vegans can get enough vitamin b12 in their diet.
There are plenty of plant-based sources of this nutrient, with some being easier to include than others. Here are some of the best plant-sources of this essential vitamin that you should be including in your diet:
Teff, spinach, almonds, buckwheat (kasha), tempeh and nutritional yeast.
These foods aren’t the only ones that deliver vitamin b12, but they are some of the easiest ways to get your vitamin b12 on a plant-based diet.
Vitamin B12 is a water soluble vitamin that allows your body to convert food into energy. It also keeps your brain healthy and helps maintain bone density. Interestingly, it is a chemical cousin to folate, which is why it is sometimes known as cobalamin, due to the cobalt atom in its molecular structure. It is a fat soluble vitamin, but is also found in water, making it another good reason to make sure you are getting enough of this essential nutrient in your diet.
Vitamin B12 works together with other B vitamins to play a role in rebuilding your body and cells. This nutrient plays an integral role in protein metabolism (eating too much protein can lead to cobalamin deficiency). It allows for energy production for our bodies and brain cells, and helps with the formation of myelin – important for the nervous system. This essential vitamin is also necessary for the function of red blood cells, and for normal growth and development – especially for infants. Vitamin B12 helps with the formation of DNA, which is important for cell replication.
What happens to me if I don’t get enough Vitamin B12 in my diet?
It isn’t uncommon to miss out on this nutrient, because: estimates show that about one in five Americans do not get enough vitamin B12, even though getting this nutrient via food is easy.
