Vitamin B12 and Vitamin D

Vitamin B12: This vitamin is needed to help prevent anemia. Eggs and dairy foods have the most B12, so vegans may have a hard time getting enough. Sources of B12 include:

 Eggs

Don't use plagiarized sources. Get Your Custom Essay on
Vitamin B12 and Vitamin D
Just from $13/Page
Order Essay

 Milk, yogurt, low-fat cheese, cottage cheese, and other dairy products

 Foods that have B12 added to them (fortified), such as cereal and soy products

 Nutritional yeast

 Seafood such as clams, salmon, and tuna (this only applies to pescetarians and semi- vegetarians)


Vitamin D: This vitamin is needed for bone health. Vitamin D can be produced from sun exposure, but sun exposure should be limited due to skin cancer concerns. So vegetarians most likely will not be able to get enough from sun exposure. Sources of vitamin D include:

 Fatty fish, such as sardines, salmon, and mackerel (this only applies to pescatarians and semi-vegetarians)

 Egg yolks

 Foods that are fortified with vitamin D, such as orange juice, cow’s milk, soy milk, rice milk, and cereals