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Vitamin B12 is a vital nutrient that is essential for proper functioning of the brain and nervous system. This water-soluble vitamin also supports the production of red blood cells in the body. It is also essential to tackle mental dysfunction, clogging of the arteries, weakening of the bones and more.
This structurally complicated Vitamin can be consumed through various dietary products including meat, fish, dairy products and more. It is also produced industrially through bacterial fermentation synthesis. Scroll through this guide to find the most commonly used foods rich in Vitamin B12.
1. Eggs
Eggs are packed with protein and B Vitamins including B2 and B12. It is said that egg yolks are more enriched with Vitamin B12 than egg whites. Eating eggs on a daily basis can help reduce weight while increasing muscle mass, lower blood pressure and optimise bone health.
Recommended Serving Size: 100 gm (2 large eggs)
Vitamin B12 Content Per 100 gm: 12 mcg
Other Nutrients:
- Vitamin D
- Protein
- Riboflavin
- Selenium
- Vitamin D
How can you include it in your diet?
Eggs can be boiled, poached or scrambled. Egg can also be incorporated in salads for breakfast.
2.Salmon
Fish and shellfish are nutrients dense and salmon is no exception. Salmon is an excellent source of Omega-3 fatty acids and Vitamin B12 alongside protein. These work together as antioxidants to reduce the risk of heart diseases and balance weight.
Recommended Serving Size: ½ fillet (178 gm)
Vitamin B12 Content Per 178 gm: 9 mcg
Other Nutrients:
- Potassium
- Selenium
- Omega-3 fatty acids
How can you include it in your diet?
Baking or grilling a salmon is the most common way to eat it. Alternatively, you can have it raw in salad or sushi.
3. Cereal
Vegetarians and vegans can rely majorly on synthetically made cereals for their intake of Vitamin B12. Studies prove that eating fortified cereals can increase the levels of this Vitamin significantly.
Recommended Serving Size: 1 cup (240 ml)
Vitamin B12 Content Per 240 gm: 4.8 mcg
Other Nutrients:
- Fiber
- Omega-3 fatty acids
- Starch
- Vitamin E
- Folate
- Thiamine
- Phosphorus
- Magnesium
How can you include it in your diet?
You can mix cereal with milk (cold/warm) for breakfast.
4.Trout
Rainbow trout is considered as one of the healthiest fish that you’ll find in the market. Its a rich source of protein, healthy fats and Vitamins B that help promote brain function and fight inflammation.
Recommended Serving Size: 3 ounces (85 gms)
Vitamin B12 Content Per 85 gm: 5.4 mcg
Other Nutrients:
- Protein
- Saturated, monounsaturated and polyunsaturated fat
- Niacin
- Thiamin
- Selenium
- Potassium
How can you include it in your diet?
You can grill or pan fry the trout and consume it with rice.
5. Kiwis
One of the top Vitamin E fruits is kiwi that is a full of Vitamin E and C to help boost immunity. It also contains serotonin which treats insomnia by inducing sleep.
Recommended Serving Size: 177 gm
Vitamin B12 Content Per 177 gm: 2.6 mg
Other Nutrients:
- Calories
- Protein
- Fat
- Fiber
- Vitamin C
- Iron
- Potassium
How can you include it in your diet?
You can have kiwi incorporated into a fruit salad or mix it with yoghurt.
6. Milk
Not only is milk an abundant provider of Vitamin D and calcium, but is also a major source of Vitamin B12. Non-dairy milk is popular amongst vegans who opt for fortified products for their intake of sufficient Vitamins.
Recommended Serving Size: 1 cup low-fat milk
Vitamin B12 Content Per Cup: 1.2 mcg
Other Nutrients:
- Calcium
- Protein
- Iodine
- Potassium
- Phosphorus
- Vitamin B2
How can you include it in your diet?
You can add a glass of milk to your regular breakfast or try making a smoothie of the same using fruits, almond butter, and cinnamon.
7. Nutritional Yeast
Nutritional yeast serves as a great source of Vitamins, minerals and proteins for vegans. It has adequate amount of Vitamin B12 to be used as food. Much like cereals, nutritional yeast is also fortified through artificial means.
Recommended Serving Size: 2 tablespoons (16 gms)
Vitamin B12 Content Per 2 Tbsp: 7.8 mcg
Other Nutrients:
- Thiamine
- Riboflavin
- Niacin
- Vitamin B6
How can you include it in your diet?
Boost the flavour of your pasta sauce, nachos or popcorn by sprinkling it with nutritional yeast.
8. Beef
Beef is an excellent source of Vitamin B including B2, B3, B6 and B12. It is also enriched with selenium and zinc. This red meat is often associated with your heart’s health and benefits in the development and maintenance of red blood cells and the immune system.
Recommended Serving Size: 100 gms (3.5 ounce)
Vitamin B12 Content Per 100 gm: 6.2 mcg
Other Nutrients:
- Sodium
- Vitamin B2, B3 and B6
- Zinc
- Selenium
- Iron
- Niacin
How can you include it in your diet?
Beef can be grilled or roasted along with a side dish for your meal.
9. Chicken
Chicken is by far the most common type of poultry found across the globe. It is also considered as a powerhouse of nutrients including Vitamin B12. This protein-rich source increases muscle growth while its control over amino acids helps reduce cardiovascular diseases.
Recommended Serving Size: 1 cup
Vitamin B12 Content Per Cup: 13.7 mcg
Other Nutrients:
- Protein
- Carbohydrates
- Calories
- Fat
- Niacin
- Vitamin B3 & B6
- Selenium
- Choline
- Pantothenic acid
- Phosphorus
How can you include it in your diet?
Chicken is the most versatile product to play around with. You can boil, sauté, grill or even fry it to make different variety of dishes.
10. Crab
Even though many animal-based foods are popular for delivering high amounts of Vitamin B12 in your body, crab is considered a top pick. Crab meat is infused with Vitamin A, B, C, magnesium, zinc and many other nutrients that stimulate healthy functioning of the body.
Recommended Serving Size: 3 ounces (85 gms)
Vitamin B12 Content Per 85 gm: 10.3 mcg
Other Nutrients:
- Protein
- Magnesium
- Vitamin A & C
- Omega-3 fatty acids
- Selenium
- Riboflavin
- Copper
- Phosphorus
How can you include it in your diet?
You can prepare crab as an appetizer or use its meat to mix into a salad.
How Much Is Good?
The Recommended Dietary Allowance is a reflection of how much of each Vitamin should be consumed each day. This index may vary with age, gender and body type. The following are the recommended dosage of the same:
1 to 3 years: 0.9 mcg per day
4 to 8 years: 1.2 mcg per day
9 to 13 years: 1.8 mcg per day
14 to 18 years: 2.4 mcg per day
Adults: 2.4 mcg per day
Pregnant women: 2.6 mcg per day
Breastfeeding women: 2.8 mcg per day
Vitamin B12 Deficiency
Vitamin B12 is a deficiency that is mostly found in older people. Also, vegans and vegetarians are unable to intake adequate Vitamin B12 due to lesser options available in their diet. Other major causes of insufficient Vitamin B12 are unhealthy eating habits, constipation, loss of appetite and inapt. weight. Some of the common symptoms of Vitamin B12 deficiency are as follows:
- Depression
- Confusion
- Memory problems
- Fatigue
- Dizziness
- Numbness
Severe cases of Vitamin B12 deficiency can also lead to anemia, psychosis, mania, dementia and more such conditions.
Vitamin B12 supports the health of your blood cells while making your nerves function properly. Even though this Vitamin is found naturally in animal foods, it is also fortified in various other products like milk and cereals. Vegetarians, vegans and older people are at a higher risk of being Vitamin B12 deficit. Eating adequate amounts of the same in your diet can keep you healthy and strong.
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