Vitamin B12 Rich Foods – Benefits, Sources and Vitamin B12 Deficiency

 

Vitamin B12 Rich Foods – Benefits, Sources and Vitamin B12 Deficiency

 

Vitamin B12 is a water-soluble vitamin essential for brain function, heart health, red blood cells and DNA formation. Some research states that vitamin B12 levels in the blood are related to reduced obesity in children and adults. Furthermore, animal studies show that it may impact body fat and metabolism

 

What is Vitamin B Complex?

The vitamin B complex contains eight B vitamins:

      B1 is also known as thiamine

      B2 is known as riboflavin

      B3 or niacin

      B5 is known as pantothenic acid

      B6 or pyridoxine

      B7 or biotin

      B9 is also known as folic acid

      B12 is also called cobalamin

Each of these essential vitamins helps your body function properly.

 

B vitamins are essential for sustaining excellent health and happiness. B vitamins directly influence our energy levels, cognitive function, and cell metabolism. Thus, they are the building blocks of a healthy body. In addition, they contribute to many of the essential functions of our body.

 

Vitamin B12 Rich Foods List

Various animal products, including fish, meat, eggs, and dairy, are rich in vitamin B12. Plant-based sources are relatively scarce. Notable vitamin B12 rich foods are:

o   Milk

o   Cheese

o   Yoghurt

o   Beef

o   Pork

o   Ham

o   Poultry

o   Lamb

o   Fish, like haddock and tuna

A few nutritious yeast items

o   Eggs

o   Several varieties of soy milk and morning cereals.

Vitamin B12 supplements are available in pills, capsules,liquids, and tablet forms. It’s also often found in multivitamin products. Those who may not consume vitamin B12-rich animal products daily may think about adding fortified foods to their menu. They can take a supplement to meet their nutritional needs.

 

Vitamin B12 Rich Food Sources

1. Clams Rich in Vitamin B12

Clams are one of the most excellent sources of vitamin B12, whether steamed or eaten raw on the half shell with a spritz of lemon juice. They’re also high in protein, low in fat, and a good source of iron and other B vitamins.

A 3.5-ounce (100-gram) serving of clams contains up to 99 mcg of vitamin B12, which is 4,120% of the DV.

Clams are one of the most excellent sources of vitamin B12, whether steamed or eaten raw on the half shell with a spritz of lemon juice. They’re also high in protein, low in fat, and a good source of iron and other B vitamins.

A 3.5-ounce (100-gram) serving of clams contains up to 99 mcg of vitamin B12, which is 4,120% of the DV.

 

2. Shiitake Mushrooms Rich in Vitamin B12

Shiitake Mushrooms are abundant in this vitamin. However, you need 50-60 grams of dried mushrooms daily to fulfil your vitamin B12 requirement.

Mushrooms and other vegetarian options like whey powder and paneer may work as an excellent combination to meet your target.

Dried shiitake mushrooms contain the highest amount of vitamin B12 at 5.6 micrograms per 100 grams.

 

3. Breakfast Cereals (Fortified) Rich in Vitamin B12

Breakfast cereals are a great source of vitamin B12 for vegans. Depending on the brand, varying quantities may be present. Look for types that deliver 100% of the daily value in a single serving.

One cup (59 grams) of Malt-O-Meal Raisin Bran provides 62% of the DV.

 

4. Salmon fish Rich in Vitamin B12

This fatty fish’s nutritional advantages are exceptional. Other than being a source of this vitamin, salmon is also extremely high in omega-3 fatty acids, which are excellent for our body. A half fillet (178 grams) of cooked salmon offers more than 200% of the DV for vitamin B12.

 

5. Trout Rich in Vitamin B12

Trout is a nutrient-dense fish. A typical fillet provides more than 100% of the daily vitamin B12. Trout also contains a lot of protein, other B vitamins, and minerals.

A 3.5-ounce (100-gram) serving of trout contains 7.5 mcg of vitamin B12. That’s 312% of the DV.

 

6. Milk Rich in Vitamin B12

A cup of milk is an excellent source of vitamin B12. In addition, it is a good source of calcium and vitamin D, essential nutrients for our body’s functioning. Stick to low-fat or skim dairy products if you’re attempting to cut calories and fat.

One cup (240 ml) of soy milk contains 2.1 mcg of vitamin B12, or 86% of the DV.

 

7. Yoghurt Rich in Vitamin B12

If you consume a cup of yoghurt every day, you’ll receive vitamin B12, calcium, vitamin D, and healthy bacteria.

Choose types that don’t have any added sugar.

 

8. Ham Rich in Vitamin B12

Except for folate, ham includes all of the B vitamins.

As a result, it has fewer calories, fat, and cholesterol than many other types of meat, but it has a lot more salt.

 

9. Eggs Rich in Vitamin B12

Although eggs don’t include as much vitamin B12 as meat and fish, they’re still a good source. They’re also a good source of protein. Before scrambling your eggs, mix them with low-fat milk for an added vitamin B12 dose.

Two large eggs (100 grams) contain 1.1 mcg of vitamin B12. That’s 46% of the DV.

 

10. Chicken Breast Rich in Vitamin B12

Chicken is simple to get by, cheap, and easy to prepare.

 

It also contains vitamin B12 and is rich in niacin, a B vitamin known to help decrease cholesterol.