B12 is often thought of as the vegan's dilemma. It is famously found in animal products such as meat and dairy, and is a necessary ingredient for neurological function, DNA synthesis and the formation of red blood cells. So how does one in the meat- and dairy-free community incorporate this essential vitamin into his or her diet? Fortified foods are key. The following are a few suggestions to help you stay chock full of B12.
Instructions
Get B12 as a Vegan
1. Have cereal and a milk substitute for breakfast. Upon inspection, you'll find that breakfast cereals are fortified with B12. Check your milk substitute---whether it's rice, soy or nut milk, chances are it's fortified as well.
2. Purchase a fortified nutritional yeast. These are thin flakes that have a cheesy taste to them, but they are vegan. Sprinkle these tasty toppings on anything you eat--salads, potatoes and just about any side dish. Verify on the label that it includes B12, as some brands aren't fortified.
3. Indulge in an energy drink. Red Bull, Monster and Rockstar give you a hearty dose of B vitamins.
4. Take a supplement. Try a B12 supplement or a daily multivitamin that contains B12. If you prefer a powder form of vitamin, try Emergen-C.
5. Be a good label checker. While investigating labels to see if food is animal-free, note if it's fortified with B12 or not. Sometimes you may be surprised and find that it is.
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