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One of the biggest concern in plant-based diet that many health professional talk about is vitamin B12. There are other plant-based food contain vitamin B12. Below are some food can deal with this issue.

Are there any plant-based foods with vitamin B12?

Many non-dairy milks, like almond, oat and coconut milks, are fortified foods with vitamin B12. Adding these milk products to smoothies, coffee and baked goods is a great for people on a vegan or plant-based diet to increase their vitamin B12 levels.

You can find vitamin B12 in seaweed too

Nutritional Yeast Nutrition Facts

The following nutrition information is provided by the USDA for 16 grams (around 1.5 tablespoons) of nutritional yeast.1

  • Calories: 60
  • Fat: 0.5g
  • Sodium: 30mg
  • Carbohydrates: 5g
  • Fiber: 3g
  • Sugars: 0g
  • Protein: 8g
  • Thiamin (vitamin B1): 10mg
  • Riboflavin (vitamin B2): 10mg
  • Vitamin B6: 12mg
  • Vitamin B12: 24mcg

Omega 3

Purslane is High in Omega-3 Fatty Acids

Omega-3 fatty acids are important fats that the body cannot produce.

Therefore, we must get them from the diet.

While purslane is low in total fat, a large portion of the fat it does contain is in the form of omega-3 fatty acids.

In fact, it contains two types of omega-3 fatty acids, ALA and EPA. ALA is found in many plants, but EPA is found mostly in animal products (like fatty fish) and algae.

Compared to other greens, it is exceptionally high in ALA. It contains 5-7 times more ALA than spinach,

Interestingly, it also contains trace amounts of EPA. This omega-3 fat is more active in the body than ALA, and is generally not found in plants that grow on land.

Bottom Line:

Purslane is much higher in omega-3 fatty acids than other greens. It contains high amounts of ALA, but also trace amounts of EPA, a more biologically active form of omega-3. Note that you can find this plant in your backyard. DO NOT EAT this plant unless you know if they were not spay with chemical. Can organically grow your own.