10+ Foods Low In Vitamin B12 (2023 UPDATE)

Vitamin B12 is an essential nutrient that plays a crucial role in many of our bodily functions, including the formation of red blood cells, the proper functioning of our nervous system, and the synthesis of DNA. However, despite its importance, many people don't get enough vitamin B12 in their diets. This can be a problem for vegetarians and vegans, as well as for people who avoid animal products for other reasons.

In this post, we will explore some foods that are low in vitamin B12 and look at how you can still meet your nutritional needs without consuming animal products.

They are as follow.

• Cassava
• Durian
• Cooked Pumpkin
• Shallots
• Cauliflower
• Hot green chili peppers

Cassava

Cassava, also known as yucca or manioc, is a staple food crop in many parts of the world, particularly in Africa, Latin America, and Southeast Asia. It is a root vegetable that is high in carbohydrates and is a major source of calories for millions of people. However, one important nutrient that cassava is low in is vitamin B12.

Cassava is a plant-based food and does not contain vitamin B12, so it can contribute to deficiency in vitamin B12 for those whose diet is heavily based on it, specially for vegetarian and vegan people. Because vitamin B12 is found almost exclusively in animal-derived foods, vegetarians and vegans are at risk of deficiency if they don't consume foods that are fortified with vitamin B12 or take a supplement.

There are a number of ways to ensure that you are getting enough vitamin B12 even if you consume cassava as a staple food. One option is to consume other foods that are fortified with vitamin B12, such as plant-based milk alternatives, breakfast cereals, and nutritional yeast. Another option is to take a vitamin B12 supplement, which is available in several forms, including tablets, capsules, and sublingual (dissolvable under the tongue) tablets.

Durian

Durian is a tropical fruit that is native to Southeast Asia and is known for its distinct, pungent odor and its creamy, custard-like texture. It is often referred to as the "king of fruits" and is considered a delicacy in many parts of the world. Durian is high in several essential nutrients, such as potassium, magnesium, and dietary fiber, however it is low in vitamin B12.

If you want to get a comprehensive overview of the topic, be sure to check out this other related article on Foods High in Vitamin B1.

Vitamin B12 is an essential nutrient that plays a crucial role in many of our bodily functions, including the formation of red blood cells, the proper functioning of our nervous system, and the synthesis of DNA. It is also necessary for the metabolism of every cell in the body, particularly in the formation of the genetic material DNA and RNA, as well as the production of the mood-affecting substance called SAM-e. A deficiency in vitamin B12 can cause a wide range of symptoms, including anemia, fatigue, nerve damage, and cognitive impairment.

Cooked pumpkin

Pumpkin is a versatile and nutritious food that is enjoyed by people all over the world. It is a rich source of vitamins A and C, potassium, and antioxidants. But, like other plant-based foods, it is low in vitamin B12.

Cooked pumpkin itself does not contain vitamin B12. Eating pumpkin as a staple food, even if it's cooked, does not provide enough Vitamin B12 to meet the daily recommended intake.

Cooked pumpkin is a delicious and nutritious food that is a good source of vitamins, but lacked in vitamin B12. Vegetarians, vegans and even people that doesn't follow those diets and heavily consume cooked pumpkin as a food source should be aware of this nutrient deficiency and take steps to ensure that they are getting enough vitamin B12 in their diet. It's important to consult with a healthcare professional before making any major changes to your diet and add alternative sources of Vitamin B12 to ensure the daily recommended intake is met.

Shallots

Shallots are a popular ingredient in many types of cuisine, known for their sweet and mild flavor. These small, bulb-like vegetables are closely related to onions and garlic and can be used in a variety of dishes, from soups and stews to salads and sauces. However, despite their culinary versatility, shallots are not a particularly good source of vitamin B12.

Vitamin B12 is an essential nutrient that plays a crucial role in the proper functioning of the body. It is responsible for the proper formation of red blood cells, the proper functioning of the nervous system, and the synthesis of DNA. Because vitamin B12 is essential for maintaining good health, it is important to ensure that you are getting enough of this nutrient in your diet. Unfortunately, shallots do not contain significant amounts of vitamin B12.

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Vitamin B12 is a water-soluble vitamin, which means that it is easily lost when food is cooked or processed. Cooking shallots can cause them to lose even more of their vitamin B12 content. Additionally, shallots are not a common ingredient in many B12 rich food like meat, eggs and dairy products.

So, if you are looking to boost your vitamin B12 intake, you may want to consider eating other foods that are high in this nutrient. Good sources of vitamin B12 include meat, fish, eggs, and dairy products, as well as fortified foods such as breakfast cereals and nutritional yeast. While they don't contain vitamin B12, shallots can be a low-calorie addition to a balanced diet, and can also add a delicious flavor to a wide range of dishes.

Shallots are a flavorful and versatile ingredient that can be used in a variety of dishes. However, they are not a good source of vitamin B12, so it is important to include other foods that are high in this nutrient in your diet. Eating a balanced diet that includes a variety of different foods will help ensure that you are getting all of the essential vitamins and minerals that your body needs to function properly.

Cauliflower

Cauliflower is a versatile and nutritious vegetable that is enjoyed by many people all over the world. With its delicate flavor and unique texture, cauliflower can be prepared in a variety of ways, from roasting and sautéing to steaming and pureeing. However, despite its many nutritional benefits, cauliflower is not a particularly good source of vitamin B12.

Vitamin B12 is an essential nutrient that plays a crucial role in the proper functioning of the body. It is needed for the production of red blood cells, DNA synthesis and the proper functioning of the nervous system. Vitamin B12 is an important nutrient that is needed to maintain good health, and a deficiency can lead to serious health problems. Unfortunately, cauliflower is not a good source of vitamin B12. It is not considered a significant source of Vitamin B12 and don't contain any detectable amount of the nutrient.

Cauliflower is also a plant-based food, and plant-based food are not naturally rich in vitamin B12. Vitamin B12 is found mostly in animal-based foods such as meat, fish, eggs and dairy. However, some plant-based foods like some fortified breakfast cereals, nutritional yeasts and plant-based milk alternatives can be good sources of vitamin B12 but it is not the case for cauliflower.

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Cauliflower can still be an important part of a healthy diet, however, as it is low in calories and high in many essential vitamins and minerals. It is high in vitamin C, vitamin K, and folate, and also contains fiber, potassium, and antioxidants. Eating a balanced diet that includes a variety of different foods will help ensure that you are getting all of the essential vitamins and minerals that your body needs to function properly.

Cauliflower is a delicious and nutritious vegetable that can be enjoyed in a variety of ways. However, it is not a good source of vitamin B12. To ensure that you are getting enough of this essential nutrient, it is important to include other foods that are high in vitamin B12 in your diet, such as meat, fish, eggs, and dairy products. And for a plant-based diet, you may want to consider fortified food or supplement that contain Vitamin B12. Eating a balanced diet with a variety of different foods will help ensure that you are getting all the necessary vitamins and minerals to maintain a healthy body.

Hot green chili peppers

Hot green chili peppers, also known as jalapeños, are a staple in many cuisines around the world, known for their spicy, intense flavor. They are commonly used in a variety of dishes, such as salsas, stews, and sandwiches, adding a unique and flavorful twist to any meal. However, despite their reputation as a flavorful and healthy food, hot green chili peppers are not a significant source of vitamin B12.

Hot green chili peppers contain very little Vitamin B12, only trace amounts which is not enough for the daily requirement.

They are plant-based food, and plant-based food are not naturally rich in vitamin B12, as the nutrient is found mostly in animal-based foods such as meat, fish, eggs and dairy. But fortified foods like some breakfast cereals and plant-based milk alternatives can provide some amount of vitamin B12.

However, hot green chili peppers do provide other important nutritional benefits, such as being a good source of vitamin C, vitamin A, and vitamin K, as well as being low in calories and high in antioxidants. They also contains capsaicin, a compound that can help with weight management, reducing inflammation, and even providing pain relief.

We've written an informative article on Foods Low in Vitamin B6 that you might find useful.

Hot green chili peppers are a flavorful and healthy food that can be enjoyed in a variety of dishes. But they are not a good source of Vitamin B12, so it is important to include other foods that are high in vitamin B12 in your diet, such as animal-based food or fortified food or consider taking vitamin B12 supplements if you follow a plant-based diet. Eating a balanced diet with a variety of different foods will help ensure that you are getting all the necessary vitamins and minerals to maintain a healthy body.

Conclusion

Vitamin B12 is a vital nutrient that is essential for many of our bodily functions. However, it can be difficult for vegetarians and vegans, as well as people who avoid animal products for other reasons, to get enough vitamin B12 in their diets. While many foods that are commonly consumed by vegetarians and vegans are low in vitamin B12, it is still possible to meet your nutritional needs without consuming animal products. By choosing a variety of foods that are fortified with vitamin B12, or by taking a vitamin B12 supplement, you can ensure that you are getting enough of this important nutrient.

Remember, it is always best to consult with a healthcare professional before making any major changes to your diet.

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