- Brewer's yeast
- Nuts
- Nut butters
- Soy products, especially TVP, tofu, soy nuts, soymilk and baked goods made with soy flour
- Pumpkin and squash seeds
- Legumes
- Whole grains, especially quinoa, spelt and brown rice
(avoid spinach and beets when eating these things, as the oxalate interferes with calcium absorption)
- Almonds
- Filberts
- Kale
- Collards
- Tofu
- Broccoli
- Bok choi
- Turnip greens
- Okra
- Cooking in iron skillets
- Brewer's yeast
- Pumpkin and squash seeds
- Blackstrap molasses
- Soybeans
- Wheat germ
- Pine nuts
- Dried lima beans
- Potatoes with skin
- Dried raisins, prunes and apricots
Vegan Sources of Vitamin B-12:
- Fortified cereal and beverages
