Choosing the Right Vegan Food Sources for Vitamin B 12

Choosing the Right Vegan Food Sources for Vitamin B 12

Vitamin B12, also known as energy vitamin, plays a major role in maintaining the metabolic processes of the body. It is also an essential nutrient that contributes to nerve functions, the synthesis of DNA, and the formation of red blood cells in the body. Thus, it is very important to include foods that are rich in vitamin B12 to maintain good health.

What is Vitamin B12? Where to Find Them as a Vegan?

B12 in vitamin, also known as Cobalamin is an essential water-soluble vitamin. It is a part of the vitamin B family and plays a crucial role in numerous functions in the body such as maintaining the health of the nervous system, formation of the red blood cells, and DNA synthesis. In most cases, Vitamin B12 deficiency can lead to various issues like anemia, fatigue, and many other neurological issues.  

The most common sources of vitamin B12 are meat and other animal-based food products. Therefore, if you are a vegan, it can be quite challenging to find natural sources of this vitamin. As a significant population of India are vegans, it is necessary for you to understand how you can gain vitamin B12 intake from plant-based sources. 

Signs of Vitamin B12 Deficiency:

As Vitamin B12 is mainly found in meat and other animal-based products, most vegetarians and aged people are prone to vitamin B12 deficiency. However, in some cases, the deficiency can also be a result of different underlying health issues like pernicious anemia. Some of the common symptoms or signs of vitamin B12 deficiency include yellow or pale skin and, the sensation of pins and needles, weakness or fatigue, coordination, and balance problems, frequent mouth ulcers and inflamed tongue, etc. 

Other symptoms of Vitamin B12 deficiency include dizziness and shortness of breath, vision problems, behavioral changes, moodiness, and decline in cognitive abilities. Due to the similarities in symptoms, vitamin B12 deficiency is mistaken for folate deficiency. In most cases, a doctor will suggest a vitamin B12 name, cobalamin test to know the exact issue. 

Importance of Vitamin B12 in our Body:

Like any other B vitamins, Cobalamin or Vitamin B12 is also a water-soluble vitamin. It is also called a B-complex vitamin due to its complicated structure. There are numerous health factors associated with this vitamin type. First and foremost, one of the top vitamin B12 uses is that aids in the formation of red blood cells. It also plays a major role in nerve and brain functions. The human body is not capable of producing Vitamin B12 naturally and should be obtained through foods rich in it. 

Understanding the Health Benefits of Vitamin B12:

Vitamin B12 plays a major role in numerous bodily functions. For instance, they can prevent anemia. On the other hand, deficiency in Vitamin B12 causes irregular shapes of RCBs, which can cause megaloblastic anemia. This vitamin also promotes bone health. Weak bones can cause issues like osteoporosis. Other amazing health benefits of this complex vitamin are mentioned below.

Vitamin B12 plays a crucial role in converting food into energy. It aids in the metabolism of proteins, carbohydrates, and fats, and the overall energy production of the body. People with sufficient vitamin B12 levels in their bodies may experience reduced fatigue and improved vitality. 

Vegan Food and Recipes to Include Vitamin B12 in Your Diet:

As a vegan, it can be challenging to meet the vitamin B12 requirement of your body on a day-to-day basis. However, with proper planning and consideration, you can make a proper B12 vitamin foods vegetarian diet plan to enjoy its benefits. Here you will find some basic information on vegan food products that contain vitamin B12.


  • Roasted Soya Nuts:

The roasted soya nut from Healthy Master is a great source of Vitamin B12. On the other hand, it also contains other nutrients like protein, iron, zinc, and calcium. These are quick go-to snacks that you can grab any time of the day. They are also high in proteins, low in carbs, and good for your cholesterol. Thus, it has become a top choice for people who are on watch for their weight and leading a healthy lifestyle. 


  • Fortified plant-based foods:

If you are following a vegetarian diet, you may have to choose different types of plant-based products fortified with synthetic vitamin B12. Some of these options include fortified plant milks like almond, soy, and rice milk. There are also different types of fortified cereal you can choose for breakfast. However, if you are choosing fortified foods, it is imperative to check the labels and confirm the B12 fortification. 


  • Fruits and Berries:

There are different types of berries that you can buy from Healthy Master, which are rich in Vitamin B12. For instance, the premium quality blueberries provided in the store contain this vitamin variant. There are also many other dry fruits, seeds, and berry varieties you can buy from the store. 


Vitamin B12 plays a major role in your journey to optimal health. From supporting the energy production in the body to nurturing the overall nervous system, this essential nutrient is vital for overall well-being. By understanding the sources and benefits, you can make an informed decision. 

As mentioned above, if you are looking for a trustworthy source to buy berries, dry fruits, and other snacks high in vitamin B12, Healthy Master could be the best option for you. You will also find many other healthy snacks in the store that you can choose for your family and loved ones.