From what food do vegans get their B vitamins?!
B2 (riboflavin) - breakfast cereals, wholegrain bread, wheat germ, mushrooms, almonds, soy beans, avocados, and yeast extract.
B3 (Niacin) - nuts and seeds, peanuts, wholegrain bread, wheat germ, breakfast cereals, yeast extract, avocados, peas, mushrooms, and some other vegetables such as asparagus, broccoli, brussel sprouts and corn.
B5 (Pantothenic acid) - peanuts, cashews and hazelnuts, wheat germ, avocados and sunflower seeds.
B6 (pryroxidine) - nuts, peanuts, wholegrain bread, wheat germ, avocados, and soy beans.
B7 (Biotin) - a wide range of fruit and vegetables.
B9 (Folic acid) - almonds, peanuts, black-eyed beans, soy beans, wheat germ, and green vegetables such as spinach, broccoli, brussel sprouts and asparagus.
B12 (Cobalamin) - produced by a bacteria and not readily available in a vegan diet. Vegans either eat fortified foods like nutritional yeast, or take a supplement. Some sea vegetables are touted as B12 sources, but actually contain B12 analogs that inhibit absorption.
Answers: B1 (thiamine) - breakfast cereals, peanuts, nuts, wholegrain bread, wheat germ, peas and broad beans and yeast extract such as Vegemite.
B2 (riboflavin) - breakfast cereals, wholegrain bread, wheat germ, mushrooms, almonds, soy beans, avocados, and yeast extract.
B3 (Niacin) - nuts and seeds, peanuts, wholegrain bread, wheat germ, breakfast cereals, yeast extract, avocados, peas, mushrooms, and some other vegetables such as asparagus, broccoli, brussel sprouts and corn.
B5 (Pantothenic acid) - peanuts, cashews and hazelnuts, wheat germ, avocados and sunflower seeds.
B6 (pryroxidine) - nuts, peanuts, wholegrain bread, wheat germ, avocados, and soy beans.
B7 (Biotin) - a wide range of fruit and vegetables.
B9 (Folic acid) - almonds, peanuts, black-eyed beans, soy beans, wheat germ, and green vegetables such as spinach, broccoli, brussel sprouts and asparagus.
B12 (Cobalamin) - produced by a bacteria and not readily available in a vegan diet. Vegans either eat fortified foods like nutritional yeast, or take a supplement. Some sea vegetables are touted as B12 sources, but actually contain B12 analogs that inhibit absorption.
i get mine from a multivitamin and fortified cereals and soymilk.
http://www.healthchecksystems.com/vitami...
Regarding B12, most packaged foods are fortified (omnivorous and vegan foods alike) and
http://www.ivu.org/faq/vitaminb12.html says:
"Vegans who previously ate animal-based foods may have vitamin B12 stores that will not be depleted for 20 to 30 years or more." It then lists a few sources of animal-friendly foods (nutritional yeast, cereals, meat/dairy analogs, etc.)
Vitamin B's comes from a number of natural sources, including potatoes, bananas, lentils, chili peppers, tempeh, nutritional yeast, brewer's yeast, molasses, beer, Marmite, & energy drinks.
supplements..
vegans dont eat/drink dairy, and there aren't many b-12 rich foods that arent in dairy or meat.
plant sources