Sources of vitamin B12 in a vegetarian diet

1. Dairy products: Milk, yogurt, and cheese are good sources of vitamin B12 for vegetarians.

2. Eggs: Whole eggs, especially the yolk, are rich in vitamin B12.

3. Fortified plant-based milk: Plant-based milk such as soy milk, almond milk, and oat milk are often fortified with vitamin B12.

4. Fortified breakfast cereals: Some breakfast cereals are fortified with vitamin B12, so be sure to check the label.

5. Nutritional yeast: Nutritional yeast is a popular ingredient used in vegan diets that is often fortified with vitamin B12.

6. Tempeh: This fermented soy product is a good source of vitamin B12 and is commonly used in vegetarian and vegan dishes.

7. Seaweed: Some types of seaweed, such as nori, contain vitamin B12, although the amount may vary.

8. Fortified meat substitutes: Some meat substitutes, such as soy-based products, are fortified with vitamin B12.

9. Mushrooms: Some varieties of mushrooms, such as shiitake and chanterelles, contain small amounts of vitamin B12.

10. Supplements: Vitamin B12 supplements are available for vegetarians who have a hard time getting enough of this nutrient from their diet. It is always recommended to consult with a healthcare professional before taking any supplements.