Last Updated on January 22, 2024
This blog post provides you with a list of top fruits and vegetables packed with vitamin B12 and their benefits. As well as other plant-based food sources rich in this vital vitamin if you’re struggling to meet your vitamin B12 food requirements.
Intrigued? Read on to enhance your diet and boost your health!
Importance of Vitamin B12
Vitamin B12 is also known as cobalamin. It plays a crucial role in maintaining overall health and well-being.
It is important for the production of red blood cells, DNA synthesis, and the proper functioning of the nervous system.
Adequate levels of vitamin B12 are necessary to prevent anemia and maintain healthy nerve cells.
Without enough vitamin B12 in your diet, you may experience symptoms such as fatigue, weakness, difficulty concentrating, and even mood changes.
Especially for vegetarians or vegans, vitamin B12-rich foods are essential, and need to pay attention to their intake since it is mainly found in animal-based foods.
Top Fruits and Vegetables that Contain Vitamin B12 for Vegans and Vegetarians
Animal-based vitamin B12 foods such as meat, fish, eggs, dairy products, and vitamin B12 vegetables such as beetroot and alfalfa are foods high in vitamin B12.
However, vitamin B12 content can also be acquired through supplementation or fortified foods for individuals who follow a vegan or vegetarian diet. The list of vitamin B12 fruits and veggie sources is limited.
Let’s have a look at some of the fruits that are a good source of vitamin B12:
1. Bananas
Bananas pack a hefty punch of vitamin B12 and other essential nutrients such as potassium and magnesium. They are also rich in fibre and vitamin C.
They are an excellent source of vitamin B12 for vegetarians or people avoiding animal products and seeking to supplement their bodies with vitamin B12 intake.
You can use them to make banana bread or vegan banana pancakes.
2. Blueberries
Blueberries are one of the best fruits packed with high vitamin B12 levels. Being a rich source of vitamin B12, blueberries offer several benefits.
They are also rich in antioxidants that help protect your cells from damage caused by free radicals. Blueberries also contain fiber, which aids in digestion and promotes heart health.
3. Oranges
Oranges can provide a natural source of this vitamin, which is important for avoiding deficiency in vitamin B12.
They are also known to be high in vitamin C, also packed with essential vitamin B, including vitamin B12.
Whether you enjoy them fresh as a snack or squeeze some juice in the morning, adding oranges to your daily routine can contribute to meeting your recommended intake of this vitamin.
4. Guava
Guava is a tropical fruit that is not only delicious but also an excellent source of vitamin B12.
Adding guava to your diet can help ensure that you are getting enough of this vitamin, especially if you are following a vegetarian or vegan lifestyle where plant-based sources become important.
So, next time you’re looking for a tasty and nutritious snack, consider reaching for some guava to boost your daily vitamin B12 intake.
5. Kiwi
Kiwi is a tasty fruit that adds flavor to your meals and provides you with the best vitamin B12.
6. Prunes
Prunes are a great fruit to include in your diet to increase vitamin B12 intake. They are delicious and packed with lots of vitamins and nutrients.
They contain significant amounts of vitamin B12, making them an excellent choice if you struggle to get your dietary fix of vitamin B12.
Dry fruits Contain More Vitamin B12 Levels
Dry fruits are an excellent source of Vitamin B12, which is essential for the proper functioning of our body.
Some are particularly rich in Vitamin B12, including dried apricots, figs, and raisins.
These fruits provide an abundance of this important nutrient and offer a variety of other health benefits.
So, next time you’re looking for a tasty and nutritious snack, reach for some dry fruits rich in vitamin B12!
List of Vegetables Rich in Vitamin B12
One such vegetable is seaweed. Particularly nori is a great source of B12 for plant-based eaters.
Nori contains a significant amount of vitamin B12 and is a great option for vegans and vegetarians looking to increase their intake of this nutrient. You can use nori to make vegan sushi to increase the intake.
Leafy greens like spinach and kale are also good sources of vitamin B12, although the amount is relatively low compared to animal products.
Similarly, certain types of mushrooms, such as shiitake and oyster mushrooms, have been found to contain small amounts of vitamin B12. Including these mushrooms in your diet can provide a natural and plant-based source of this vital nutrient.
Another vegetable that is rich in vitamin B12 is spirulina, a blue-green algae often consumed in powder or supplement form.
Spirulina has been praised for its high nutrient content, including its vitamin B12 content.
Other Foods Containing Vitamin B12
Aside from animal products, there are a few plant-based vitamin B12 sources, but they are not as reliable or abundant.
These foods include plant-based milk, nutritional yeast, and fortified breakfast cereals.
While these vegetables can provide some vitamin B12, it is important to note that they may not be sufficient on their own to meet the recommended daily intake.
Benefits of Vitamin B12 Rich Fruits
Vitamin B12 is an essential nutrient that plays several vital roles in the body. Adequate B12 levels can help prevent fatigue and promote overall energy levels.
They are essential to our overall well-being and are one of the best vitamins. Firstly, it plays a crucial role in producing red blood cells responsible for carrying oxygen throughout our bodies.
Secondly, this essential nutrient supports brain function by helping to maintain healthy nerve cells and promoting neurotransmitter synthesis.
It also aids in cognitive processes such as memory and concentration.
Moreover, vitamin B12 is involved in metabolizing macronutrients like carbohydrates and fats, assisting with energy production and maintaining a healthy metabolism.
Lastly, this vitamin contributes to maintaining a healthy cardiovascular system by reducing levels of homocysteine – an amino acid associated with heart disease risk.
Regular consumption of at least five servings of vegetables and fruits rich in vitamin B12 can have many benefits and promote improved overall health for individuals of all ages and lifestyles.
(Reference: Medical News Today and WebMD)
Vitamin B12 Deficiency and Not Getting Enough Vitamin B12
Vitamin B12 deficiency is a condition that occurs when a person’s body lacks an adequate amount of vitamin B12, and it can cause several health issues.
The causes can include inadequate dietary intake, malabsorption issues (such as pernicious anemia or gastrointestinal disorders), or certain medications that interfere with the absorption or utilization of vitamin B12.
Vegetarians and vegans who do not consume animal products are also at a higher risk of developing B12 deficiency.
Symptoms of vitamin B12 deficiency include fatigue, weakness, pale skin, shortness of breath, dizziness, constipation, loss of appetite, tingling or numbness in the hands and feet, depression, confusion, and memory problems.
If left untreated, B12 deficiency can lead to more severe complications, such as anemia, nerve damage, and neurological problems. (Source: nih.gov)
Ways of Incorporating More Fruits High in Vitamin B12 into Your Diet
1. Include more fortified plant-based milk alternatives. Many non-dairy milks, such as soy milk or almond milk, are fortified with vitamin B12. Use them as a base for smoothies, cereals, or recipes requiring milk.
2. Add nutritional yeast to your meals. Nutritional yeast is a deactivated yeast that can be sprinkled on top of pasta, salad, or mixed into sauces and dressings.
3. Utilize fortified plant-based meat alternatives. Some plant-based meat alternatives, like veggie burgers or plant-based sausages, are fortified with vitamin B12. Include these options in your diet to increase your intake of this nutrient.
4. Incorporate dried shiitake mushrooms. Shiitake mushrooms are one of the few plant-based sources of vitamin B12. Include them in stir-fries, soups, or stews to add a rich umami flavor while boosting your vitamin B12 intake.
5. Consume fortified breakfast cereals. Look for cereals added with vitamin B12 and consume them as a part of your morning routine. Add fresh fruits on top for extra flavor and nutritional benefits.
6. Snack on fortified energy bars. Some energy bars have vitamin B12. Keep them handy for a quick and nutritious snack.
7. Including vitamin B12-rich sea vegetables in your diet. Certain types of seaweed, such as nori or dulse, have vitamin B12. Add them to your meals by using them as a wrap for sushi, adding them to salads, or using them as a seasoning.
8. Consider taking a vitamin B12 supplement. If you cannot meet your vitamin B12 requirements through your diet alone, consider a vitamin B12 supplement.
Consult with a healthcare professional to determine the appropriate concentration of vitamin B12 for your specific needs.
In a Nutshell
Adding more vitamin B12-rich fruits into your diet can significantly boost your intake of these essential minerals and vitamins.
These fruits include bananas, blueberries, oranges, guava, kiwi, and prunes.
By including these fruits in your meals and snacks, you can ensure you get the necessary amount of vitamin B12 for optimal health.
Top Vitamin B12 Plant-Based Foods
Ingredients
Dried Fruits
- 1. Dried Apricots
- 2. Dried Figs
- 3. Raisins
VEGETABLES
- 1. Nori (Seaweed)
- 2. Shiitake Mushrooms
- 3. Oyster Mushrooms
- 4. Spirulina
- 5. Spinach
- 6. Kale
Other Foods
- 1. Plant-Based Milk
- 2. Nutritional Yeast
- 3. Fortified Cereals
Instructions
- 1. Include more fortified plant-based milk alternatives
- 2. Add nutritional yeast to your meals.
- 3. Utilize fortified plant-based meat alternatives.
- 4. Incorporate dried shiitake mushrooms.
- 5. Consume fortified breakfast cereals.
- 6. Snack on fortified energy bars.
- 7. Including vitamin B12-rich sea vegetables in your diet.
- 8. Consider taking a vitamin B12 supplement.
Sign Up to Joyful Dumplings!
Subscribe to our mailing list and join our community!