Uncategorized

Vegetarian Food : Vitamin Sources !

Viral Bharat / February 11, 2016

B12 – Rich Vegan Food !

B12 is an exceptional vitamin. It is required in smaller amounts than any other known vitamin. Ten micrograms of B12 spread over a day appears to supply as much as the body can use. B12 is found to some extent in soil and plants. These observations have led some vegans to suggest that B12 was an issue requiring no special attention, or even an elaborate hoax.

 vitamin b12 foods vegetables vitamin b12 foods for vegetarians vitamin b12 foods list vitamin b12 foods list in hindi vitamin b12 rich indian foods vitamin b12 veg foods vitamin b12 fruits vitamin b12 deficiency
Vitamn B12 Sources

Others have proposed specific foods, including spirulina, nori, tempeh, and barley grass, as suitable non-animal sources of B12. Such claims have not stood the test of time.

Vegetarian Food : Vitamin B-12 Food Sources

Food Serving Vitamin B-12 (mcg)
Almond milk, fortified with vitamin B12 1 cup 3*
Coconut milk, fortified with vitamin B12 1 cup 3*
Nutritional yeast 1 tablespoon 2
Soymilk, original, fortified with vitamin B-12 1 cup 1.2*
Vegan mayonnaise 1 tablespoon 0.24
Tempeh 100 grams 0.12
Ready-to-eat cereal, fortified with vitamin B-12 1/2–3/4 cup 0.6–6*

Symptoms of B12 deficiency

Clinical deficiency can cause anaemia or nervous system damage. Most vegans consume enough B12 to avoid clinical deficiency. In adults typical deficiency symptoms include loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, abnormal gait, sore tongue, poor memory, confusion, hallucinations and personality changes. Some Cases Depression , Anxiety is also possible.

 vitamin b12 sources in fruits vitamin b12 sources vegetarian vitamin b12 deficiency symptoms vitamin b12 sources in vegetarian food vitamin b12 rich foods vitamin b12 sources list vitamin b12 sources in vegetables vitamin b12 foods
Veg Food Vitamin B12 Source

The primary functions of vitamin B12 are for:

  • The formation of Red Blood cells

  • Cell division

  • Nerve structure and function

  • The maintenance of normal blood homocysteine levels, together with folate and vitamin B6 (raised levels are a risk factor in cardiovascular disease).

 vitamin b12 foods for vegetarians vitamin b12 foods list vitamin b12 foods list in hindi vitamin b12 rich indian foods vitamin b12 foods vegetarian diet vitamin b12 deficiency vitamin b12 fruits how to get vitamin b12 naturally
Best Vitamin B12 Sources

Vegetarian Vitamin B-12 Food Sources

Food Serving Vitamin B-12 (mcg)
Yogurt, plain, low-fat 8 ounces 1.37
Milk, low-fat 8 ounces 1.15
Cottage cheese, 1% 3/4 cup 1.07
Cheese, Swiss 1 ounces 0.95
Egg 1 whole, mediulm 0.39
Ice cream, vanilla 1/2 cup 0.26

The main foods which provide vitamin B12 are derived from animals e.g. dairy products and eggs. For people not eating any animal products, yeast extract and other fortified/supplemented foods such as breakfast cereals, soya milks, soya/veggie burgers, and vegetable margarines are all good sources.