Vitamin B12 helps with the nervous system and DNA synthesis. It is found in abundance in meat. For vegans, this can be a concern. Here are some plant-based sources of vitamin B12 that are nutritious and can help you get the full benefits without having to starve yourself!

Vitamin B12 or Cobalamin is a water-soluble vitamin that is important to the body. It helps in the formation of myelin sheaths, which transmit electrical impulses in the nervous system, the integrity of red blood cells, the process of creating DNA, etc. The amount of vitamin B12 that is sufficient for the needs of adults should be 2.4 micrograms per day. And is required more in pregnant and breastfeeding women.

Sources of vitamin B12 are found in high amounts in meat products such as fish, red meat, chicken, eggs, dairy products, etc.

This is the main reason why vegans who do not eat meat are at risk of malnutrition and long-term physical deterioration. In fact, vegans do not need to take any risks at all. Just choosing to eat plant-based foods that contain vitamin B12 can help!

5 Plant Sources of Vitamin B12

Nutritional Yeast Superfood,  natural inactive yeast, made from molasses, packed with nutritional value, low fat.

• Two tablespoons of Nutritional Yeast contains 15 micrograms of vitamin B12.

For breakfast cereals, don’t forget to choose low-sugar versions.

• One serving of fortified cereal contains 6 micrograms of vitamin B12.

Soy milk is a nutritional source that is very suitable for women. It also helps to slow down aging and reduce menopause. But most importantly, you should choose a low-sugar or sugar-free formula.

• 100 grams of soy milk contains 0.30 micrograms of vitamin B12.

Tempeh is a high-protein food made from fermented soybeans that was a hot trend for a while due to its high nutritional value, intestinal health, and its richness in various vitamins.

• 100 grams of tempeh contains 0.14 micrograms of vitamin B12.

Brown rice milk controls blood sugar levels and reduces blood cholesterol, reducing the risk factors for some types of cancer.

• 100 grams of brown rice milk contains 0.19 micrograms of vitamin B12.

If you cannot access alternative food sources or consume sufficient amounts, you can consult a specialist to measure your vitamin B12 levels before deciding to purchase and consume dietary supplements to ensure the safety ทางเข้า ufabet and optimal nutritional value.