If you are a vegetarian, there are a lot of ways to eat tasty foods and still avoid a carb overload, but what about B12?
B12 is a vitamin that primarily founding meat and animal products, making it difficult for vegetarians to get their daily dose in their diet. Luckily vegetarians still eat dairy, so they can incorporate those products into their diet. Vegans on the other hand should definitely look for foods that are infused with B12 like high protein cereals, protein powders and good old-fashioned supplements.
No matter how you get it, make a point to see that you are. Here are 10 foods that vegetarians should be eating to get plenty of B12 vitamins.
10 Soymilk
Soymilk is a great alternative to dairy for vegans and as well as vegetarians who prefer to avoid milk. Of all the milk alternatives, it is the richest in vitamins such as calcium and protein. Do make sure to find a brand that is low or no sugar, and be aware of how much soy products you are consuming in general so as to not cause a hormonal imbalance.
9 Yogurt
Yogurt is one of the best foods that vegetarians can eat as it delivers the perfect probiotic to set the stage for your stomach for the day, plus it prevents bloating and is packed with good nutrients like some B12.
Eat a bowl of yogurt for breakfast each day and dress it up with frozen berries and oats, or even a high-protein cereal that is low in sugars.
8 Cheese
A blessing to vegetarians is that they can eat cheese, if you ask most vegetarians why they aren’t vegan it is probably because they love cheese too much. At least in their indulgence, they are also getting some necessary B12.
Add some feta on top of your salad, a slice of cheese on under your avocado toast and treat yourself to a cheese plate at happy hour. It is guilt-free as it helps you get the B12 that you need.
7 Tofu
One of the go-to protein alternatives for vegetarians and vegans is tofu, it is so versatile and can be delicious if you know how to cook it. many people think of tofu as unappetizing, which it can be if you eat it raw.
Try marinating it first in your favorite sauces and cooking it with the marinade. A popular combo is soy sauce and hot sauce, add some garlic or ginger, salt and pepper and throw it on the skillet. Cook it until it is crunchy and it is the perfect addition to any veggie dish.
6 Eggs
An egg a day keeps the doctor away, some folks might say, but it is definitely true for vegetarians. Eggs have some B12, eating one a day can help you stay on track with your vitamin intake.
Plus, it is the perfect breakfast food to add on top of toast or even into your oatmeal. Eggs are essential for vegetarians, and it is pure protein. Did you know that eggs can even boost your energy when you eat them in the morning?
5 Protein Powders
Not everyone is a big fan of protein powders, but if you are a vegetarian or vegan it is a critical way to check yourself when it comes to protein and vitamin intake. As B12 is difficult to get as a person who does not eat meat, sometimes a protein shake is the perfect dosage that gets you to baseline intake.
You can find creative ways to incorporate protein powders such as protein pancakes or delicious desserts like cookies and brownies.
4 Dried Seaweed
Bet you didn’t know that dried seaweed has been found to contain B12, what better snack is there to take to work or eat between meals? It is tasty, healthy and easy to take with you on the go.
Some supermarkets even have yummy flavors like spicy versions.
3 Protein High Cereals
Many products are made with vegetarians and vegans in mind, such as protein powders and other products such as protein cereals that contain dosages of many vitamins including vitamin B12.
When you go vegan or vegetarian you have to find new products to support your diet, and a protein cereal is one of those ways to do so. Even if it cost a little more, think of it as taking the money you spent on meat and putting it towards your new diet.
2 Cereal Bars
You have to be careful with cereal bars as they are often full of sugars and not a lot of nutrients, it is important to find the right brand to support your diet. Look for the energy bars in the sports bar section and find ones that are packed with vitamins like B12. This is another on-the-go breakfast or snack.
1 Vitamin Supplements
At the end of the day, if you are struggling to get the right amount of B12, as there are limited options for vegetarians and especially vegans, there is no harm in taking a B12 vitamin supplement. Consult a doctor, nutritionist or health specialist to find a brand that will support your needs. Do the research on the supplement before buying.
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