Vitamin B12-Rich Foods: Key Foods to Include in Your Meals

Animal liver and kidney are rich in nutrients. 100 grams of liver can largely meet the daily requirement of vitamin B12. Along with vitamin B12, it also contains copper, selenium and vitamin A.

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Sardine is a fish. It is considered to be an excellent source of vitamin B12. It contains many nutrients. 150 grams of sardine can provide 554 percent of the daily requirement of vitamin B12. Along with this, omega 3 fatty acids are also found in high quantities in sardines. It can reduce inflammation of the body. It can also improve heart health.

Tuna fish is mostly consumed. Tuna fish is a good source of protein, vitamins and minerals. It contains high amounts of vitamin B12. The dark muscles of tuna fish especially contain more vitamin B12. Tuna fish is also a good source of phosphorus, selenium, vitamin A and vitamin B3.

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Dairy products are beneficial for overall health. Vitamin B12 is also found in high quantities in them. To fulfill the requirement of vitamin B12, you can make milk, curd and cheese a part of your diet. By consuming them regularly, the daily requirement of vitamin B12 can be fulfilled to a great extent. Many studies have shown that the body absorbs vitamin B12 present in milk and dairy products properly as compared to fish or eggs.

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Egg is an excellent source of protein. Along with this, vitamin B12 and vitamin B2 are also found in eggs. Every person can get 46 percent of his daily requirement of vitamin B12 from 2 eggs. Research has shown that egg yolk has high levels of vitamin B12. The body easily absorbs the vitamin B12 present in the egg yolk. Therefore, it is advisable to eat the white part of the egg in case of vitamin B12 deficiency.

If you are allergic to milk or dairy products, you can also take non-dairy milk. For non-dairy milk, you can drink soy and almond milk etc. This milk is not directly available from nature, but it is fortified. Therefore, it is also called fortified milk. Vitamin B12 is found in high quantities in soy and almond milk.

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Salmon fish is known for its good amount of omega 3 fatty acids. It contains high amounts of vitamin B12. This fish can easily fulfill the daily requirement of vitamin B12. Along with this, trout fish can also fulfill the deficiency of vitamin B12 in the body. Trout fish is considered a good source of manganese, phosphorus and selenium. Salmon and trout fish can be included in the diet for vitamin B12.

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