Function

• Most meats, particularly organ meats, have plenty of vitamin B12. Milk and fish are also high in this vitamin.
  
  

Significance

• Vegans have to find their B12 in foods that have been supplemented, because the vitamin comes from animal sources.
  
  

Identification

• Foods such as pork chops, bran flakes, peanuts and brown rice contain vitamin B1.
  
  

Features

• In the produce aisle, eggplant, spinach, asparagus, green peas and mushrooms all have high levels of vitamin B1.
  
  

Considerations

• Foods that contain both B1 and B12 include eggs and breads that have been enriched with both vitamins. There are other processed foods, such as breakfast cereals, and many whole grain products that are also enriched with both.