VEGAN AND VEGETARIAN SOURCES FOR VITAMIN B12

VEGAN AND VEGETARIAN SOURCES FOR VITAMIN B12 + FOLIC ACID

Why is vitamin B12 important?

In order to experience a strong healthy immune system it is necessary to include in your daily meals.  Vitamin B12 is necessary in the formation of red blood cells; it strengthens the immune system, the nervous system and is vital for optimal mental wellness and nervous disorders. It supports people struggling with lethargy and it is especially important to women who are planning pregnancy and child bearing.

Vitamin B12 is often recommended for people struggling with depression, moodiness, mental imbalances, wavering memory, and shortness of breath, heart palpitations and exhaustion.

To ensure proper absorption and functions vitamin B12 must be taken together with Folic Acid. Folic acid is a member of the B complex family and can be found in many dried beans, Lentils, Split Peas, Dried beans and peas are to be soaked in water overnight before cooking. Almonds and other nuts are a good source of folic acid but these too should be soaked for a least a few hours or overnight to activate the enzymes and other nutrients. Any of these foods can be added to or combined with foods high in B12 as in Dulse, Nori, Alaria or any of the foods listed below.

Fruits which are suitable to obtain folic acid include Bananas, Oranges and Peaches; Vegetables include Asparagus, Brussels Sprouts Beet Root, Broccoli, Cabbage and Spinach. These foods are recommended for raw consumption as folic acid will most likely be destroyed through cooking methods.

Vegans are encouraged to include vitamin B12 foods into their diet and to avoid foods and substances that deplete vitamin B12 from the body such as: Antibiotics, Birth Control Pills, stimulants such as pharmaceuticals, alcohol and coffee as well as cigarettes, and especially it is strongly recommended remove all stressful persons or situations from your environment.

FOODS WITH HIGHEST LEVELS OF B12

Nutritional Yeast 6-47mcg (NOT AN OPTION FOR THOSE WHO STRUGGLE WITH YEAST INFECTIONS/CANDIDA)

Spirulina 40mcg

Wild Blue Green Algae 40mcg

Nori 12-70mcg

Dulse 7-13mcg

Alaria 5mcg

Wakame 5mcg

Kelp 4mcg

Kombu 3mcg

Fermented foods:

TRACE AMOUNTS OF B12

Rejuvelac

Pickles

Shoyu & Tamari

Miso

Tempeh  

Parsley

CONVENTIONAL SOURCES OF VITAMIN B12

Ocean Animals

Clams 49mcg

Oysters 18mcg

Mackerel 12mcg

Sardines 10mcg

Herring 10mcg

Cod 5mcg

Bass 1mcg

Tuna 2mcg

To busy to prepare your meal filled with vitamin B12 proteins, fruits and vegetables? Here is an easy way to obtain your daily dosage of vitamin B12 plus much more. 

www.arbonne.com Member #21184541 for your ARBONNE essentials GREENS BALANCE. 

Jazz Fenton HHC is an Integrative Nutrition Health and Wellness Coach

Cordon Bleu Graduate Chef - Raw Food Vegan Advocate

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