B12 Foods Vegan Natural. Fruits, vegetables, or grains are not good sources. Overall, eat both foods sources of vitamin b12 and supplement to reach these daily required amount.
Bacterial action alone should not be relied upon for adequate dietary intake of vitamin b12 in a vegan. Foods that are sometimes fortified and may contain vitamin b12 in varying amounts include: Fruits, vegetables, or grains are not good sources.
The only reliable vegan sources of b12 are foods fortified with b12 (including some plant milks, some soy products and some breakfast cereals) and b12 supplements.
Very low b12 intakes can cause anaemia and nervous system damage. If you don’t eat meat, dairy, or eggs, add fortified vegan foods to your diet. This means that obtaining your b 12 through fortified vegan foods is in no way more “natural” than purchasing supplements. Consuming an adequate amount of vitamin b12 on a vegetarian or vegan diet is essential for good health.