Yeast, Fortified cereal and Soy milk
Just like you don’t have to eat animal foods to get enough protein, you also don’t have to eat them to get your Bs either. Here are some awesome sources of B vitamins found abundantly in a vegan diet if you don’t want to opt for a supplement. As you can see, you can usually obtain all the B vitamins you need from vegan foods alone. You should take specific caution to take a Vitamin B12 supplement if you do not take one already, or you don’t consume at least one teaspoon or spirulina per day or at least 1-2 tablespoons of nutritional yeast per day. Folate, also known as vitamin B-9, helps prevent birth defects because of its role in the production and repair of DNA. Vegetarian sources include asparagus, broccoli, beets, beans and lentils, green leafy vegetables, fortified cereals, oranges and fortified orange juice, peanuts and wheat germ. It can be found in eggs and dairy products as well as fortified cereals and soy milk. The main concern is for vegetarians who do not eat eggs and dairy, as they are not able to get enough vitamin B-12 from other sources. Most omnivores rely on animal products for their B vitamins, since B vitamins are found abundantly in animal foods like dairy, chicken, fish, turkey, eggs, pork, and red meat. However, I always say to turn to plants first for everything, including where you get your B vitamins. As you can see, you can usually obtain all the B vitamins you need from vegan foods alone. You should take specific caution to take a Vitamin B12 supplement if you do not take one already, or you don’t consume at least one teaspoon or spirulina per day or at least 1-2 tablespoons of nutritional yeast per day. The more restrictive your diet is, the more challenging it can be to get all the nutrients you need. A vegan diet, for example, eliminates natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium. With a little planning, however, you can be sure that your diet includes everything your body needs. 1 This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. 2  For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products. 3  Vitamin D plays an important role in bone health. Dietary sources of iron for vegetarians includes: dark leafy greens, beans, dried fruits and fortified cereals. Still, many vegetarians need to add iron (in conjunction with Vitamin C, which aids in absorption) to their diet via an iron supplement or a multivitamin. If you are a vegetarian who is also an endurance athlete, you may be at particular risk for vitamin B12 deficiency. Additionally, certain medications, when taken regularly, also affect how B vitamins are metabolized. These medications include: acid blockers, anti-inflammatory painkillers and antibiotics. Vitamin B12 for Vegetarians. This essential B vitamin helps maintain a healthy nervous system, but is not available in many plants. That’s why certain foods (including yeast extracts, soy milks and veggie burgers) are fortified with vitamin B12. If you are a vegetarian who is also an endurance athlete, you may be at particular risk for vitamin B12 deficiency. Additionally, certain medications, when taken regularly, also affect how B vitamins are metabolized. These medications include: acid blockers, anti-inflammatory painkillers and antibiotics. All B vitamins can be found in animal products, as well as some fortified foods, so vegetarians might not get enough of each vitamin. If you're at risk of a deficiency, pay closer attention to the foods you eat to be sure you're consuming the right amount of all the B vitamins. It can be found in eggs and dairy products as well as fortified cereals and soy milk. The main concern is for vegetarians who do not eat eggs and dairy, as they are not able to get enough vitamin B-12 from other sources. B vitamins Photo Credit Thinkstock/Comstock/Getty Images. All of the B vitamins are important for your body's growth and development. Without the proper amount in your diet, you could have problems with muscle and nerve function, red blood cell development and much more. It can be found in eggs and dairy products as well as fortified cereals and soy milk. The main concern is for vegetarians who do not eat eggs and dairy, as they are not able to get enough vitamin B-12 from other sources. Calcium is present in many green leafy vegetables such as kale, and is also found in fortified soy milk, fortified orange juice and fortified tofu. If you choose to take a calcium supplement, take it with a vitamin D supplement to aid in calcium absorption. Many vegetarians also don't get enough vitamin B12. Some non-animal sources of vitamin B12 include nutritional yeast, fortified cereal and soy milk. If you don't eat dairy products, make sure you take a vitamin B12 supplement, or include nutritional yeast in your diet by sprinkling it on your food. 5. 
http://www.onegreenplanet.org/natural-health/b-vitamins-how-to-get-them-in-a-vegan-diet/ http://www.livestrong.com/article/208601-vegetarian-sources-of-b-vitamins/ http://www.onegreenplanet.org/natural-health/b-vitamins-how-to-get-them-in-a-vegan-diet/ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446?pg=2 http://geritol.com/vitamins-for-vegetarians http://geritol.com/vitamins-for-vegetarians http://www.livestrong.com/article/208601-vegetarian-sources-of-b-vitamins/ http://www.livestrong.com/article/208601-vegetarian-sources-of-b-vitamins/ http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/enhancing-a-vegetarian-diet-with-supplements.html
what b vitamins for vegetarians