Overview of Veganism in Malaysia, What is Vitamin B12, Importance of Vitamin B12 for Health
Sources of Vitamin B12 in a Vegan Diet
Types of Vitamin B12 Supplements, Dosage and Safety, How to Choose the Right Supplement, Checking the Percentage of Vitamin B12
Recipes Rich in Vitamin B12
Nutrition Counselling Services
Overview of Veganism in Malaysia
Veganism is gaining popularity in Malaysia due to its health, environmental, and ethical benefits. However, a vegan diet requires careful planning to ensure adequate intake of all essential nutrients, especially Vitamin B12.
What is Vitamin B12?
Vitamin B12 (Cobalamin) is a water-soluble vitamin essential for maintaining healthy nerve cells and producing DNA and RNA, the body's genetic material. It is naturally found in animal products like meat, fish, poultry, eggs, and dairy.
Importance of Vitamin B12 for Health
Fortified Foods
Nutritional Yeast
A popular ingredient in vegan cooking due to its cheesy flavour and high Vitamin B12 content.
Seasoning
Fermented Foods
Tempeh Miso
Types of Vitamin B12 Supplements
Cyanocobalamin
Methylcobalamin
Dosage
and Safety
Adults: 2.4 mg per day (based on Recommended Nutrient Intake Malaysia, 2020).
Checking the Percentage of Vitamin B12 (reading food labels)
Aim for products that provide at least 50% of the Daily Value per serving to ensure you are getting enough Vitamin B12 from your diet.
No-Cheese Sauce
Instructions
Ingredients
1 large potato, diced
1 large carrot, diced
1/4 cup nutritional yeast
2 tablespoons lemon juice
1 garlic clove
1 teaspoon onion powder
1 teaspoon mustard
Salt and pepper to taste
Boil potato and carrot until soft, then drain.
1. Blend all ingredients until smooth and creamy.
2. Adjust seasoning. 3. Serve over pasta, vegetables, or as a dip.
4.
Vegan Parmesan Cheese
Instructions
1. Pulse for a fine, crumbly texture.
Ingredients
1 cup roasted peanuts (unsalted)
1/4 cup nutritional yeast
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
Add ingredients to a food processor.
2. Store in the fridge for up to a month.
3. Sprinkle over pasta, salads, or dishes needing a cheesy flavour. 4.
Eggless Mayonnaise
Instructions
Ingredients
1 cup soy milk (unsweetened)
1 cup vegetable oil
2 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
1 teaspoon salt
1 teaspoon sugar (optional)
1. Gradually add vegetable oil while blending until thick like mayonnaise.
Blend soy milk, apple cider vinegar, Dijon mustard, salt, and optional sugar in a blender.
2. Store in the fridge in an airtight container for up to a week.
3.
Fortified Plant Milk Smoothie
Instructions
Ingredients
1 cup soy, almond, or oat milk
1 frozen ripe banana
1/2 cup frozen berries
1 tablespoon ground flaxseed
1 tablespoon almond or peanut butter
Add ingredients to a high-powered blender. 1. Blend until smooth and creamy, 1-2 minutes. 2. Pour into a glass and enjoy right away.
3.
A well-planned vegan diet can provide a reliable source of vitamin B12 through various fortified foods and supplements.
By incorporating these vegan-friendly sources of vitamin B12 into your diet, you can maintain optimal levels of this essential nutrient and support your overall health and well-being.
Łuszczki, E., Boakye, F., Zielińska, M., Dereń, K., Bartosiewicz, A., Oleksy, Ł., & Stolarczyk, A. (2023). Vegan diet: nutritional components, implementation, and effects on adults’ health. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1294497
News - Veganuary cuts fat and cholesterol but also reduces vitamins and minerals - University of Nottingham. (n.d.). https://www.nottingham.ac.uk/news/veganuary-cuts-fat-andcholesterol-but-also-reduces-vitamins-and-minerals
Fernandes, S., Oliveira, L., Pereira, A., Costa, M. D. C., Raposo, A., Saraiva, A., & Magalhães, B. (2024). Exploring Vitamin B12 supplementation in the vegan population: A scoping review of the evidence. Nutrients, 16(10), 1442. https://doi.org/10.3390/nu16101442
Henjum, S., Groufh-Jacobsen, S., Lindsay, A., Raael, E., Israelsson, A. M., Shahab-Ferdows, S., & Hampel, D. (2022). Adequate vitamin B12 and folate status of Norwegian vegans and vegetarians. British Journal of Nutrition, 129(12), 2076–2083. https://doi.org/10.1017/s0007114522002987
Fontaine, A. (2022, August 11). 5 vegan food sources high in vitamin B12 - Alyssa Fontaine. Alyssa Fontaine. https://alyssafontaine.com/5vegan-food-sources-high-in-vitamin-b12/
Feel free to make an appointment with any of our doctors at Penang Adventist Hospital, or get in touch with our nutritionist if you require any assistance in nutrition related counselling in a healthy and sustainable way.
