Lentils, chickpeas, beans, tofu, cashews, chia seeds, ground flaxseeds, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa, and fortified breakfast cereals. Eating dairy products is one of the easiest ways to get enough vitamin B12 in a vegetarian diet. Calcium needs may be higher for vegans and vegetarians because of the relatively high oxalic acid content of foods such as spinach, rhubarb and beans, and the high phytic acid content of seeds, nuts, grains, some raw beans and soy products. Vegans who consume adequate amounts of fortified foods or B12 supplements are much less likely to suffer from a B12 deficiency than the typical carnivore.
Every case of vitamin B12 deficiency in a vegan baby or a misinformed adult is a tragedy and discredits veganism. In more than 60 years of vegan experimentation, only foods fortified with vitamin B12 and B12 supplements have proven to be reliable sources of vitamin B12, capable of maintaining optimal health. Plant-based foods don't naturally contain vitamin B12, so people who follow a vegetarian or vegan diet should ensure that they consume enough every day to avoid a deficiency. By choosing to consume fortified foods or vitamin B12 supplements, vegans take their vitamin B12 from the same source as any other animal on the planet (microorganisms) without causing suffering to any sensitive being or causing environmental damage.
It is very important for all vegans to ensure that they have an adequate intake of vitamin B12, from fortified foods or supplements.