Introduction

Vitamin B12, also known as Cobalamin, is one of the most essential nutrients required by your body. The food or supplements you eat are the only sources of vitamin b12 for your body as it cannot create this vitamin on its own. Eggs, fish, dairy, and meat are some of the most common vitamin B12 foods.

Importance of Vitamin B12

Your body needs vitamin B12 for creating energy in the cells. This vitamin also plays a variety of roles, including

• forming red blood cells
• preventing anaemia
• reducing the risk of congenital disabilities in the foetus
• improving bone health
• improving heart health
• Enhancing mood and lowering depression
• Prevents eye problems that arise with age
• preventing neuron degeneration
• keeping healthy nails, hair, and skin

Vegetarian Sources of Vitamin B12

While most commonly known vitamin B12 foods are non-vegetarian, here are a few great vegetarian sources of vitamin B12.

Milk and dairy products

Milk is loaded with vitamin B12, along with proteins, minerals, and calcium. One cup or 240 ml of milk contains around 2.6 mcg of vitamin B12. Milk products like paneer and cheese are also potent vitamin B12 foods. As your body readily absorbs milk, it is one of the best vegetarian sources of vitamin B12.

Yoghurt

Yoghurt is another excellent vitamin B12 food. It is easier to digest by the body as compared to chicken and meat.

Fortified cereals

This may be the way to go if you are looking for vegan vitamin B12 food. Bran and other whole wheat or oat cereals contain high amounts of vitamin B12 and other essential nutrients such as iron, folate and vitamin A. Introducing fortified cereals to your diet can help you increase the levels of vitamin B12 in your body.

Fortified non-dairy milk

Almond and soy milk, although not natural sources of vitamin B12 foods, can be fortified to make them good sources of B12 for vegans.

Fruits

Fruits are excellent sources of vitamins and nutrients. They are an important addition to your diet as they promote overall wellness. Here is a list of fruits that are good sources of vitamin B12:

• Bananas
• Blueberries
• Guavas
• Oranges
• Kiwis
• Prunes
• Mulberries
• Blackberries
• Pomegranates
• Currants

Non-vegetarian Sources of Vitamin B12

Fish

Many fish contain healthy omega-3 fatty acids and vitamin B12 in high amounts. Salmon also contains high quantities of proteins, making it a healthy addition to your diet.

Eggs

Eggs are another rich source of vitamin B12. Just two large eggs can give you up to 46% of the total daily vitamin B12 requirement of your body. (One whole cooked egg contains 0.5 mcg of vitamin B12). The egg yolk contains higher amounts of vitamin B12 as compared to egg white. It is absorbed in the body quicker than other kinds of food.

Clams

Clams and other kinds of shellfish are rich in vitamin B12, making them an excellent source of the nutrient if you eat seafood. You can eat shellfish steamed, in a decadent curry, or with just a squeeze of lemon juice on the top. Shellfish is also rich in protein and is a good source of iron and other B vitamins, all while being low in fat content. A 100g serving of clams contains around 99 mcg of vitamin B12, which can amount to around 4120% of the daily bodily requirement.

King Crab

King crab is another excellent vitamin B12 food. Just one crab leg contains 15.4 mcg of vitamin B12 which can amount to 647% of the daily volume needed. Other kinds of crab and crayfish also contain high amounts of vitamin B12, making them an ideal addition to your diet for optimum vitamin B12 levels in your body.

Chicken

Chicken is one of the simplest proteins to get by"it is fairly affordable and very easy to prepare. Along with being rich in vitamin B12, chicken also has high amounts of niacin which is a B vitamin that helps in reducing cholesterol in the body. About 100 g of chicken contains 0.31 mcg of vitamin B12 and makes up for 5% of the quantity needed by your body every day.

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Conclusion

Vitamin B12 is a water-soluble vitamin which is found in a wide range of foods, both vegetarian and non-vegetarian. It is best to include a variety of vitamin B12 foods in your diet so that you also get the whole spectrum of nutrients that are needed to remain healthy. Getting regular blood tests can also help you understand if your body needs more or less of a certain nutrient. Metropolis Labs offers a wide range of diagnostic tests like Vitamin B12 Test all from the comfort of your home. Contact us to know more.