Top 15 Vitamin B12 Rich Foods For Human Body

Hey Lovely readers, Welcome back to my weblog, Today’s post is all about vitamin B12 rich foods for the human body.

Just do remember one thing vegetarian/vegan should be extra careful for vitamin B12 rich foods as it is mainly found in animal-related products, However, there are some vegetables and fruits which are also packed with vitamin B12.

Nevertheless, there is no guarantee only vegetarian people could have a vitamin B12 deficiency, non-vegetarian people can also have a deficiency of vitamin B12. There are various underlying causes as well.

Do you know how essential is vitamin B12 for the human body! It not only helps the nervous system to function optimally but also responsible for the production of red blood cells and DNA.

In this specific article, I will share about vitamin B12 rich foods both for vegetarians and nonvegetarians.

Before diving into the details just want to share the recommended daily allowance as per personage.

1. Teenager and adult: Recommended 2.5 micrograms (mcg) per day.
2. Toddler between the age of 1 to 3: Recommended 0.9 micrograms (mcg) per day.
3. Children between the age of 4 to 8: Recommended 1.5 mcg per day.
4. Children between the age of 9 to 12: Recommended 1.9 mcg per day.

Are you aware of the fact! long term vitamin B12 deficiency can lead to different types of health complications such as anemia, neurological disorders, not only that it badly affects mental health as well it could also lead to depression, dementia, etc.

If you want to increase vitamin B12 levels or prevent the deficiency, then please consider adding below mentioned foods to your diet.

# 1 Meat (Animal Liver and Kidney)

The first vitamin B12 rich food I have for you is meat. I know most people don’t like meat, I am also not a great fan of meat.

But meat especially lamb liver and kidney is packed with vitamin B12. 100 gm lamb liver can provide 3,500% of the daily value of vitamin B12.

100 gm of lamb kidney can provide 3000% of the daily value of vitamin B12, this is very huge right! lamb liver is also loaded with vitamin B2, B6, copper, vitamin A.

If you have a deficiency of vitamin B12 before taking any medicine please include lamb liver and kidney in your diet.

# 2 Tuna

How many of you sea fish lovers here! If you do love sea fish then there is great news for you, Tuna is an excellent source of Vitamin B12.

Not only that, It is loaded with all the essential nutrients like vitamins, minerals, and proteins.

Do you know 100 gm of cooked tuna contains 453% of the daily value of vitamin B12? 200 calories of cooked tuna contain 493% daily value of vitamin B12.

This equivalent serving size likewise packs a decent measure of lean protein, phosphorus, selenium, Vitamin B3, and vitamin A.

# 3 Sardines

It is a great source of Vitamin B12. It is normally soft-boned, small, saltwater fish. Sardines are really nutritious on the grounds that they contain basically each and every supplement in great sums.

Besides, sardines are a fantastic source of omega-3 unsaturated fats, which have been displayed to give numerous medical advantages, like lessening inflammation and improving heart health.

Dietary need B12 for grown-ups of 2.5 micrograms each day. One cup/150 gm serving of drained sardines provides 554% of the DV for vitamin B12, I think it’s more than enough.

There is very little risk for vitamin B-12 toxicity from food, so you don’t need to worry about consuming too much. 

Vitamin B12 needs a substance called intrinsic factor, and the quantity of intrinsic factor your body produces restricts the absorption of vitamin B12, making an excess of vitamin B-12 improbable.

# 4 Clams

These are tiny, chewy shellfish that is loaded with supplements. It is a great source of protein and contains extremely high convergences of nutrient B12.

Mollusks, likewise give incredible measures of iron, with practically 200% of the DV in a 100-gram /3.5-ounce serving of little shellfishes.

Clams have likewise been demonstrated to be a decent wellspring of cancer prevention agents. Loaded with antioxidant.

It contains more than 1000 times the measure of vitamin B12 that you require, however, this ought not to be an issue.

According to the medical study, there’s insufficient proof to show whether consume a lot of vitamin B12 is an issue.

# 5 Trout

Trout is basically saltwater/ freshwater fish. It is almost the same as salmon. both are classified as oily fish.

It is an excellent source of protein and a rich source of omega 3 and fatty acids and B vitamins. A 100-gram/3.5 ounce serving of trout fillet offers about 312% of the DV for vitamin B12.

It also provides 1,171 mg of omega-3 fatty acids, the body can not produce omega3 and fatty acids, we need to get them from the food.

Trout is also excellent source of selenium, phosphorus.

# 6 Salmon

Most people know salmon has omega 3 and fatty acids, do you know apart from these it is loaded with B vitamins.

Cooked salmon 178 gm of salmon contains 208% DV of vitamin B12, which is 80%. The same amount of salmon also provides 4138 mg omega 3 and fatty acid. It is also a great source of protein.

# 7 Chicken

People who do not like red meat or beef can eat poultry chicken. It is also a great source of vitamin B12.

It will help to meet the daily requirement of vitamin B12 along with other vitamins. Each cup of chicken contains 13.7 mg of vitamin B12 and it’s easily available too.

# 8 Crab

Do you know crab has very beneficial for the human body! It is loaded with protein, which helps to make muscles strong.

It is an excellent source of omega3, fatty acid, selenium, and vitamin B12.which helps to prevent different types of chronic diseases.

Crab helps to prevent anemia which occurs due to deficiency of vitamin B12, which is commonly known as vitamin B12 deficiency anemia.

# 9 Eggs

Eggs are an extraordinary source of complete protein and B nutrients, particularly B2 and B12.

100gm/2 eggs provide about 0.8 to 0.9 mg of the daily value for nutrient B12, in addition to 39% of the DV for nutrient B2.

The medical study has shown that egg yolks have more significant levels of vitamin B12 than egg whites, it’s prescribed to eat entire eggs rather than simply their whites.

As well as getting a decent portion of vitamin B12, you will also get an excellent amount of vitamin D. Eggs are one of only a handful few food sources that normally contain it.

Vitamin B12 Rich Foods for Vegetarian/Vegan

# 10 Milk and Diary Products

Yes, milk is a great source of vitamin B12 apart from this it is also packed with vitamin D and calcium.

A glass of milk provides 1.2 mg /46%, which is almost half of the daily requirement of vitamin B12.

Cheese is also a great source of vitamin B12. As per medical research, almost all types of cheese contain Vitamin B12.

So you could pick any kind of cheese which you most like. One large slice of swiss cheese can provide a 28% daily requirement.

You can incorporate cheese in different ways in your diet. You can make cheese paratha(Indian bread), cheese pakora, etc.

Yogurt is also a great source of vitamin B12. The medical study also has shown daily taking of yogurt shows improvement with vitamin B12 deficient people.

One more interesting thing is body absorbers more vitamin B12 from dairy products as compared to animal-based products.

# 11 Brown Rice

Yes, you heard it right, brown rice is a good source of vitamin B12. This is really good because brown rice is an incredible source of vitamin B2, vitamin B6, and vitamin B12.

I would suggest you prefer brown rice over white rice as it is more nutritious than white ones.

# 12 Almond

Almond is perhaps the most delicious nuts accessible on the lookout. It is plentiful in protein and vitamin B12. One cup of almond milk contains 3 mcg of B12.

Other than this almond is a fortified food that is rich in omega -3 fatty acids which are known as polyunsaturated fatty acids. It keeps the heart and brain healthy.

You can soak some almond water and have it on the next day morning, it will help to increase the memory. Almond is one of the vitamin B12 rich Indian foods.

It is also loaded with healthy fats, fibers, proteins, magnesium, and vitamin E. It helps to lower cholesterol levels, Almonds reduce hunger, and promote weight loss.

# 13 Beetroot

You must have known beetroot is very nutritious, it is loaded with all the vitamins, minerals, iron, calcium.

Beetroots are an excellent source of fiber, vitamin B9, potassium, etc apart from these, it also contains vitamin B12.

Please include Beetroot in your daily diet as it considered a powerhouse of all the nutrition.

# 14 Fortified Non-Dairy Milk

If you are vegan then this is also a great option for you, you can go for fortified nondairy milk products.

Though these are not naturally very rich in vitaminB12, however, they are fortified which makes them an excellent source of vitaminB12.

Examples of fortified non-dairy milk are almond milk, soy milk, rice milk, etc. 1 cup/250 gm of soy milk can provide 86% daily value of vitamin B12.

Hence fortified milk is an extraordinary choice for those needing to increase their vitamin B12, especially for vegans.

# 15 Fortified Cereals

Food fortification means is a process of adding essential vitamins and minerals to the food artificially.

It is not recommended to take fortified food because it is not considered as a part of a healthy diet, still, it is a good option for vegans.

The medical study Research shows if you eat fortified cereals daily, it could help to increase vitamin B12 level.1 cup/240 ml of fortified cereal could provide 4.8 mcg,200% of the daily value of vitamin B12.

On the off chance that you decide to take fortified cereals to increase your vitamin B12, then try to pick a brand low in added sugar and high in fiber.

How can you find out you have a deficiency in vitamin B12! I have already written an article on that please check it here.

FAQ

Q- What is Vitamin B12!
 
Ans- Vitamin B12 is water soluble vitamins, also known as cobalamin. It comes under B vitamins.

Q- What happens inside the body when you have deficiency of Vitamin B12!

Ans- 1- inadequate amount of Vitamin B12 can lead to anemia ,which means your body is not able to produce enough red blood cells. Red blood is cell act as a oxygen carrier.

2- This can make you feel tired and week.

3- It can badly affect your nervous system.

4- Your brain health may suffer in terms of memory ,concentration, focus etc.

Q- What is pernicious anemia! 

Ans- There is some thing called intrinsic factor which is responsible for absorption of vitamin B12. Pernicious anemia is a type of anemia in which the body isn't able to absorb vitamin B12 due to a lack of intrinsic factor in stomach secretions.

Q- Apart from foods is there any supplement to increase vitamin B12!

Ans- Yes there are some supplements you can opt for but if you have severe deficiency then you need to take the injection which will start working within 48 to 72 hours. Actually injection works better as compared to medicine. 

Conclusion

Vitamin B12 is a very crucial vitamin that your body needs for many essential functions like production red blood cells, DNA, Helps to function your nervous system optimally.

The main and great source of vitamin B12 is animal products but if you are a vegan then you can have fortified foods and dietary supplements. Some of the richest sources are meat, salmon, chicken, sardines, clams, and dairy products.

Regardless of whether you need to up your nutrient stores or forestall inadequacy, eating these food varieties may impressively improve your general wellbeing.

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