Tofu
Tofu is a great vegan food rich in vitamin B12. It is also a good source of calcium, vitamin D, protein and iron.
Tofu can be eaten on its own or used as an ingredient in fried tofu, soups, salads and many other dishes.
Soy milk
People who are lactose intolerant can consume soy milk. Soy milk is one of the healthiest foods for the elderly because it is rich in vitamin B12. A cup of unsweetened soy milk, about 100 ml, provides about 52.2 calories as well as a source of calcium and zinc.
Other soy milk alternatives that are high in vitamin B12 include almond milk, coconut milk, and rice milk. Soy milk can provide up to 86% of vitamin B12 in 8 ounces.
Tempeh
If you're looking for vitamin B12 in plant foods, try tempeh, a fermented soy product. Pneumoniae, the bacteria that produces tempeh, is responsible for producing vitamin B12. 100 grams of pasteurized tempeh contains 0.12 μg of vitamin B12.
Therefore, the elderly can supplement vitamin B12 by eating tempeh.
