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Veganuary - Foods Rich in Vitamin B12

January 08, 2020

Veganuary - Foods Rich in Vitamin B12

Vitamin B12 has a number of health attributes that make it an important part of our diets, however it is mostly found in meat and dairy products. This is why during Veganuary, and all year round, it's important that vegan sources of Vitamin B12 are well-known.

Often when going vegan, even temporarily for Veganuary, people wonder what vitamins they may lack in their diet. Vitamin B12 is a common concern, and one that you don’t want to miss out on as it has a number of health attributes including helping with the nervous system, a good metabolism, red blood cells formation, the immune system and even help to reduce fatigue. Find below 5 food ideas to include more Vitamin B12 in your diet/

Veganuary - Foods Rich in Vitamin B12

  1. Shiitake Mushrooms: if you’re into cooking delicious Asian-inspired meals, then shiitake mushrooms could be your go-to vegan vitamin B12 source. Although it varies, some studies have found that 100g of shiitake mushrooms contain around ½ RDI. It’s not just vitamin B12 they’re rich in, they also contain polysaccharides that boost your immune system and have anti-cancer properties. Enjoy a delicious stir-fry or mince them up to make mushroom burgers.
  2. Cheese Seaweed Crisps: Missing cheesy snacks since you’ve gone vegan? Then Cheese Seaweed Crisps are ideal as they are not only Vegan, but the nutritional yeast that gives them their cheesy flavour is also a source of vitamin B12. One serving of Seaweed Crisps contain a staggering 70% of RDI Vitamin B12, and are also a source of iodine which comes in very hand. Enjoy as a snack or topped on salads. Available from www.abakusfoods.com).
  3. Fortified cereals – lots of brands fortify their cereals with vitamin B12, including most bran flake varieties which are a classic favourite. Just be sure to check the label for the vegan seal of approval before purchasing as lots of people don’t know that some cereals aren’t vegan, it’s an easy one to be caught out on! A serving of cereal can have ¼ of your RDI of vitamin B12, depending on brand.
  4. Tempeh: Tempeh is a traditionally Indonesian soybean meat substitute that’s really growing in popularity. It is a fermented soybean product and is very dense making it higher in protein than other soy products, and 100g of it contain around 1/3 of your RDI of Vitamin B12. Enjoy as a chicken replacement in dishes like fajitas and stir-fry’s.
  5. Yeast Extract: yeast extract is a classic British spread that is more commonly known as marmite. Being rich in Vitamins and mineral, love it or hate it, you can’t deny that it’s good for you. Each serving roughly contains 25% of your RDI of vitamin B12.

Let us know in the comments below if you know any other suggestions for vegan sources of vitamin B12.

Find Seaweed Crisps here.

 




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