Vitamin B12 plays an important role in the production of red blood cells and DNA in our bodies. It also helps in the proper functioning of the nervous system and keeps stress away. It is a nutrient, which is very important for our body. The body starts feeling weak due to a lack of vitamin B12. Our body usually needs 2.5 micrograms of vitamin B12 daily.
Many health-related problems start due to their deficiency in the body. Usually, its deficiency causes problems like memory loss, eye problems, tingling in hands and feet, etc. The deficiency of vitamin B12 does not produce red blood cells, which reduces the level of oxygen in the body. Due to this very soon one starts feeling tired.
Vitamin B12 is mainly found in non-vegetarian food. In this article, we will discuss some foods rich in Vitamin B12
Foods rich in Vitamin B12
Milk and Milk Products
Milk and dairy goods like yogurt and cheese are rich in protein, vitamins, and minerals, including vitamin B12. One standard cup of 240 ml of whole milk can give 46% of your daily requirement of vitamin B12.
Cheese is also a food rich in vitamin B12. 22 grams piece of Swiss cheese will complete about 28% of the daily requirement. Plain yogurt is also a great source of vitamin B12. It is seen to help improve vitamin B12 deficiency in people.
Research has shown that our body absorbs vitamin B12 present in milk and dairy products much better than the vitamin B12 found in meat, fish, or eggs. A study has shown that dairy products were more efficient than fish in raising vitamin B12 levels.
Clams are a type of small shellfish that are rich in nutrients. This type of mollusk is a good source of lean protein. In addition, it contains a high amount of vitamin B12. People who are deficient in Vitamin B12 should consume these oysters regularly. Studies show that consuming about 20 small clams can provide about 300% of the daily requirement for vitamin B12. Apart from this, antioxidants are also plentiful in clams. Clam broth can also be consumed to overcome vitamin B12 deficiency as it is also rich in high amounts of vitamin B12.
Sardines are small and nutritious marine fish. Due to lack of availability, this fish is sold exclusively canned. You can also buy them fresh if you want. Sardine fish is consumed as a superfood because consuming them can provide about 2 times the daily requirement of vitamin B12. Apart from this, omega-3 fatty acids are also high in sardine fish, which helps provide many health benefits. By consuming sardine fish regularly, you can get rid of heart disease and inflammatory problems along with fulfilling the deficiency of vitamin B12.
Salmon is a marine fish that is one of the highest sources of omega-3 fatty acids. But this fish also has a good amount of vitamin B. About 178 grams of cooked salmon can provide about 80 percent of the recommended daily requirement for vitamin B12. Apart from this, about 40200 mg of omega-3 fatty acids can be obtained when consuming the same amount. Along with all these nutrients, large amounts of protein can also be obtained from salmon fish.
Eggs are one of the good sources of protein and vitamin B. Regular consumption of eggs especially removes the deficiency of Vitamin B2 and Vitamin B12. By consuming two eggs, about 22 percent of the daily requirement of vitamin B12 can be obtained from vitamin B2 and about 28 percent of vitamin B12. Studies show that egg yolks contain higher amounts of vitamin B12 than egg whites. Therefore, instead of consuming egg whites, it is beneficial to consume whole eggs.
By regularly including eggs in your diet, you can not only meet the deficiency of Vitamin B12 but also helps in fulfilling the deficiency of Vitamin D. Like vitamin B12, our body cannot produce vitamin D on its own.
Tuna fish is high in protein, vitamins, and minerals as well as other nutrients. Apart from these, vitamin B12 is also high in tuna fish, especially in the muscles under the skin of the fish, which are known as dark muscles. Studies show that consuming about 100 grams of tuna fish can provide up to 160 percent of the daily requirement for vitamin B12. Apart from this, tuna fish also contains vitamin A and vitamin B3. Canned tuna fish is the best source of vitamin B12. Because consuming about 165 grams of fresh tuna fish only provides 85% of the daily requirement of vitamin B12. You can also get vitamin B12 by including tuna fish in your diet.
Shrimp is also a major and nutritious food in non-vegetarian food. About 80 percent of the daily requirement of vitamin B12 can be obtained by consuming an appropriate amount of shrimp in the daily diet. Apart from this, other nutrients present in shrimp help protect us from heart and brain health problems. You can also include shrimp in your diet as a vegetable, crunchy salad or soup, etc.
Vitamin B12 found in fortified cereals is good for vegetarians, as it is produced synthetically and is not procured from animal sources. Although not commonly suggested as part of a healthy diet, fortified cereals are a good source of Vitamin B12. Food fortification is the method of supplementing nutrients that are not present in the food.
Along with Vitamin B12, fortified cereals also provide good amounts of vitamin B6 and vitamin A, folate, and iron in the same serving which fulfills up to 29% of our daily requirement. Study shows that consuming fortified cereals daily improves the absorption of vitamin B12 in the body. Fortified food is easier to digest.
Part of the Diet for Weight Loss Editorial Team 2021