Vegetarians who eat a well-rounded and varied diet of fruits and vegetables rarely have to worry about vitamin deficiencies. There are a few exceptions, such as vitamin B12, which only occurs naturally in animal food sources. Certain vegetarian and vegan food sources can provide B12 and all of the B vitamins that are essential for good health.
Vitamin B1
Vitamin B1, also called thiamine, is found in rice, beans and nuts as well as in fortified breads or cereals. The American Cancer Society states that it is considered a heart-healthy vitamin and it is essential for energy production in your body.
Vitamin B2
According to girlshealth.gov, Vitamin B2 can be found in almonds and avocados, as well as in dark green leafy vegetables. Vitamin B2, also called riboflavin, is another B vitamin that helps the body process food for energy.
Vitamin B3
B3, or niacin, addresses your body's energy needs. It also contributes to the overall health of your nervous system, digestive system and your skin. Vegetarians can find vitamin B3 in peanuts, peanut butter and fortified grain products.
Vitamin B6
Vegetarians can eat eggs as a source of vitamin B6, but vegans will have to stick to strictly plant sources such as bananas and avocados. Your body uses vitamin B6 to process protein in your diet and to support your nervous and immune systems.
Vitamin B7
Bacteria in your intestines produces vitamin B7, which is also known as biotin. Food sources for B7 include peanuts, bananas and grapefruit. Biotin is used by your body for hormone production as well as converting food to energy.
Vitamin B9
Vitamin B9 is more commonly known as folate or folic acid. It is of particular concern to pregnant women or women who are trying to become pregnant because deficiencies in folic acid can lead to birth defects. The Centers for Disease Control and Prevention recommends that vegetarian and non-vegetarian moms-to-be take a 400 mcg folate supplement before and during pregnancy to ensure they are receiving an adequate amount to stave off potential birth defects. Folate can also be found in citrus fruits, peanuts and some mushrooms.
Vitamin B12
Vitamin B12 is the most problematic vitamin to obtain from food sources for vegetarians who consume a strictly vegan diet. Vegetarians who eat eggs or dairy products should be able to obtain an adequate amount of B12 from their diet because both of those animal-based foods include vitamin B12. Vegans will either need to take a vegan-friendly B12 supplement or carefully monitor their intake of fortified cereals, soy milk or meat substitutes to ensure they are receiving an adequate amount of B12.
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