Boost Your B12: Essential Foods Rich in Vitamin B12

Vitamin B12 helps make DNA and red blood cells in the body. Since our body does not make vitamin B12, the only way to get it is from animal-based foods or supplements. Vitamin B12 is a water-soluble vitamin that has many essential functions in the body. It is essential for keeping nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function. Although B12 is stored in the liver for up to 5 years, if your dietary levels maintain it If it does not help in keeping it then it may be lacking.

Therefore, here we are talking to you about foods containing Vitamin B12 with which you can fulfill its deficiency-

Sources of Vitamin B12
Symptoms of Vitamin B12 Deficiency
Is It Safe to Take Vitamin B12 Daily
Other Reasons for Vitamin B12 Deficiency
Summary

Sources of Vitamin B12

clams

Clams are small, chewy shellfish that are packed with nutrients. It is a very good source of protein and contains high amounts of Vitamin B12. Baby clams in particular are rich in large amounts of iron. Additionally, clams are also rich in antioxidants.

sardine fish

Sardines are small, soft-boned saltwater fish. These contain almost every nutrient in good quantity. Additionally, sardines are also rich in omega-3 fatty acids, which provide many health benefits, such as reducing inflammation and improving heart health.

beef

Beef is an excellent source of vitamin B12. Beef also contains vitamins B2, B3 and B6, as well as selenium and zinc. To get maximum Vitamin B12 from beef, eat it only after grilling it.

fortified cereals

This source of vitamin B12 is best for vegetarians. Fortified cereals can be a good source of B12. Food fortification is the process of adding nutrients that are not originally in the food. This grain also contains equal amounts of Vitamin B6, Vitamin A, Folate and Iron. Research shows that eating fortified cereals daily helps increase vitamin B12. If you decide to use fortified cereal to increase your vitamin B12 intake, choose one that is low in added sugar and high in fiber or whole grains.

tuna fish

Tuna is a commonly eaten fish and is a great source of nutrients including protein, vitamins and minerals. It contains very high amounts of vitamin B12, especially in the muscles just beneath the skin, known as dark muscles. It also contains good amounts of lean protein, phosphorus, selenium and vitamins A and B3.

yeast food

Nutritional yeast is a good vegetarian source of protein, vitamins and minerals. Yeast is specifically used to increase the good bacteria in food.

Nutritional yeast does not naturally contain vitamin B12. However, it is usually fortified, making it a great source of this nutrient. Like fortified cereals, the vitamin B12 in yeast is vegan-friendly because it is synthetic.

Milk and Dairy Products

Milk and other dairy products, such as yogurt and cheese, are excellent sources of protein and several vitamins and minerals, including vitamin B12. Interestingly, studies have shown that our body absorbs the vitamin B12 in milk and dairy products better than the vitamin B12 in beef, fish or eggs.

eggs

Eggs are a great source of complete protein and vitamin B, especially B2 and B12. Research has shown that egg yolks contain higher levels of vitamin B12 than egg whites. The B12 present in egg yolk is also easy to absorb. Therefore, it is advisable to eat whole eggs instead of just their white part. Along with Vitamin B12, Vitamin D is also obtained from eggs.

Soybean

Soybean contains a good amount of Vitamin B12.

Symptoms of Vitamin B12 Deficiency

If Vitamin B12 deficiency is not addressed early, it can cause serious complications. Neem symptoms of Vitamin B12 deficiency can be seen -

1. Fatigue

2. Weakness

3. Numbness

4. Tingling in hands and feet

5. Nerve damage

6. Blurred vision

7. Excessive sweating

8. Difficulty in walking

9. Digestive problems

10. Tongue suffering from ulcers

If any of these symptoms appear, definitely consult a doctor.

Read more - (Vitamin B12 benefits for hair)

Is It Safe to Take Vitamin B12 Daily

Vitamin B12 should be taken by people who are deficient in vitamin B12, including older adults, pregnant or breastfeeding women, vegetarians and vegans, people with intestinal problems, and people who have had abdominal surgery. Vitamin B12 is available in many forms, which you can swallow, chew, mix with water, or put under your tongue. The doctor can also give you an injection of Vitamin B12. One study found that people with low levels of vitamin B12 were replenished within 90 days of taking supplements or injections.

Other Reasons for Vitamin B12 Deficiency

It has been observed that vitamin B12 deficiency is not always caused by inadequate dietary intake. This sometimes happens due to lack of intrinsic factor. Intrinsic factor deficiency is most common in older people and is usually associated with an autoimmune disease called pernicious anemia. If this disease occurs, you may have to undergo lifelong Vitamin B12 injections.

Summary

Vegetarians need to watch what they eat to get enough vitamin B12 from their diet. Because food sources of Vitamin B12 are limited for vegetarians, vegetarians are more at risk of Vitamin B12 deficiency. Animal-derived foods like dairy and eggs, as well as fortified foods, can provide you with vitamin B12. To maintain optimal health, talk to your doctor about B12 supplements.