Are There Any Vegetables That Contain Vitamin B12?

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Are There Any Vegetables That Contain Vitamin B12?. Animal products such as beef liver and milk are the main sources of vitamin B12. However, that doesn't mean that vegetables that contain vitamin B12 don't exist at all. There aren't many of these types of vegetables, but you can still reap the benefits of vitamin B12 if you consume them, indeed. 

Vitamin B12 (cobalamin) is needed by the body to form red blood cells and DNA, as well as maintain a healthy nervous system. If you take a small amount of vitamin B12, you are at risk of developing pernicious anemia or neurological disorders. Vitamin B12 deficiency can also cause mild fatigue, tingling in the hands and feet, and abdominal pain.

Sources of vitamin B12 mainly come from animal products, such as beef liver, fish, meat, milk, and shellfish. Meanwhile, plants or vegetables that contain vitamin B12 are very limited in number. 

List of vegetables that contain vitamin B12

Every day, the vitamin B12 requirement for adults is 4 mcg. The daily requirement of vitamin B12 is actually quite easy to meet, which is enough to consume 1 serving (100 grams) of beef and 1 cup of milk. 

However, this is not the case with people who do not consume animal products because they follow a vegan or vegetarian diet or for other reasons. Plant sources with limited vitamin B12 content make this group vulnerable to vitamin B12 deficiency.

So, for those of you who don't consume or like to consume animal products, here are a selection of vegetables that contain vitamin B12: 

Nori 

Lovers of East Asian cuisine can be happy, because nori or dried seaweed which is usually wrapped in sushi, gimbap or bibimbap accompaniment is one of the vegetables that contains vitamin B12. According to research, consuming 4 grams of nori can meet your daily vitamin B12 needs. 

100 grams of nori contains about 30-60 micrograms of vitamin B12. The content of vitamin B12 can vary, depending on the type of algae consumed. In addition to vitamin B12, nori also contains folic acid, which plays an important role in preventing anemia. 

Shiitake Mushroom 

Shiitake mushrooms are also vegetables that contain vitamin B12. To meet your daily vitamin B12 needs, you need to consume at least 50 grams of dried shiitake mushrooms. 

In addition to vitamin B12, shiitake mushrooms are also supplemented with other B vitamins such as vitamin B2, vitamin B3, vitamin B5, and vitamin B6, as well as copper, zinc, and manganese minerals. This nutrient content plays an important role in strengthening the immune system and maintaining the health of the nervous system.  

Shiitake mushrooms can be processed into a variety of dishes that will pamper the taste buds, such as soups, stir-fries, or fried foods. Adding shiitake mushrooms will also give a natural savory flavor to the dish, you know. 

Fermented vegetables 

Fermented vegetables such as kimchi, pickles, pickles, and sauerkraut are vegetables that contain vitamin B12. This vitamin does not come from vegetables consumed, but as a result of the fermentation of vegetables and yeast. 

In addition to fermented vegetables, other fermented foods or drinks, such as tempeh and kombucha, contain vitamin B12. 

As mentioned earlier, vegetables that contain vitamin B12 are very limited. In order not to get bored and your daily vitamin B12 intake is still enough, you can consume these three types of vegetables alternately with different products on the menu. 

Vegetarians on a diet that can consume milk and eggs are advised to supplement their vitamin B12 intake with these foods. The content of vitamin B12 in milk and eggs is not small. Eggs contain 0.5 micrograms of vitamin B12, while the content of vitamin B12 in milk is 1.3 micrograms.    

However, if you can still eat animal products, you should eat vegetables in a variety of foods with other foods that contain vitamin B12. 

If you don't consume animal products at all, keep in mind. Even if you have eaten vegetables that contain vitamin B12, it is recommended that you consult your doctor for advice on other foods or supplements that may meet those nutritional needs.

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