​But if you’re vegan how do you get….part 3 Vitamin B12 and C 

​But if you’re vegan how do you get….part 3 Vitamin B12 and C 
Vitamin B12 is a water soluble vitamin who’s role is part of cell metabolism.

B12 is synthesised in nature by micro-organisms. 

Animal-derived foods are considered to be a primary source because animals eat other animal food, they become B12. 

Neither plants nor animals make vitamin B12. Bacteria are responsible for producing vitamin B12. Animals get their vitamin B12 from eating foods contaminated with vitamin B12 and then the animal becomes a source of vitamin B12 when people eat the body. 

List of vitamin B12 foods
There are many vegan foods fortified with B12. 

  • Vegan yogurt
  • fortified vegan milks
  •  Meat substitutes
  • Breakfast cereals
  • At least 1 brand of nutritional yeast. Like with most things you want to check the label to see if it has vitamin B12.

Vitamin C
Vitamin C is an important, naturally-occurring vitamin. 

List of vitamin C foods

  • Strawberries
  • Acerola Cherry
  • Citrus Fruits
  • Oranges, grapefruits, lemon and limes! Citrus fruits are probably the most well-known for having high vitamin C content. 
  • Papayas
  • Kiwis
  • Bell peppers
  • Guava 
  • brussel sprouts
  • Broccoli & cauliflower
  • Dark leafy greens
  • Kale, mustard greens, watercress, chard and spinach. 
  • Tomatoes

Just to name a few 

If you have trouble getting enough vitamin C from just eating the food try making a smoothie with some fruits & vegetables with vegan milk. 

You can also buy a powered form an added it to water or take a supplement. 

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