Vitamin B12, also popularly known as “Colbalmin”, is one of the most essential vitamins required by the human body yet surprisingly it is one of the very few nutrients that cannot be naturally produced by the human body. Hence, we as humans, need to consume this nutrient on a daily basis in the form of various food items such as dairy products, meat, cereals, etc. for a healthy body. Here is the list of vitamin b12 rich foods.
10 reasons why we need Vitamin B12?
- It helps in keeping the body cells and blood healthy.
- It helps in making DNA: the hereditary material in living beings.
- It prevents Megaloblastic Anemia, a condition in which large, abnormally structured, immature red blood cells are produced by the bone marrow.
- It also prevents major birth defects in a lot of cases.
- It prevents Osteoporosis.
- It prevents eye diseases such as Macular Degeneration.
- It helps in improving one’s mood as it plays a vital role in synthesizing and metabolizing the chemical that is responsible for regulating people’s mood- Serotonin.
- It gives you a boost of energy as it plays an important role in the energy production process of your body.
- It prevents the risk of heart disease by decreasing blood homocysteine.
- It is important for healthy hair, skin and nails.
Vitamin B12 fruits and vegetables list:
While fruits, berries and vegetables are usually high in nutrients, plant sources do not carry the vital water-soluble Vitamin B12. The reason behind this is that Vitamin B12 is the result of metabolism in bacterial life, hence, it is found in dairy products, meat, etc.
B12 Vitamin food list:
It is extremely important for good health, in fact, a lack of this particular vitamin can cause depression, anaemia, fatigue, birth defects, etc. Therefore, it is very crucial for people to include this Vitamin in their daily diet, irrespective of whether they follow a vegan, vegetarian or non-vegetarian diet.
Food for Vitamin B12:
1. Eggs
You can be a non-vegetarian or an Eggetarian, chances are eggs are a part of your everyday breakfast, right? Eggs are filled with nutrients, especially the yolk is a rich source of Vitamin B12 and you should definitely not miss out on it!
2. Milk
It is not for nothing that you have always been asked to drink milk, especially as a child- milk is one of the best sources of various crucial nutrients, for example. If you are a vegetarian, it is a little difficult for you to get enough amount of this particular vitamin as b12 vitamin fruits and vegetables do not exist, but you can have milk and that’s an excellent source of Vitamin B12.
3. Chicken
Chicken is a favourite food item all across the world and why wouldn’t it be? It’s delicious and it’s nutrient-dense. In fact, it is a very good source of Vitamin B12. Put it in salads or curry, eat it grilled, fry it, have it boiled- chicken can be eaten in a thousand different ways and that’s the best part!
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4. Yoghurt
Including yoghurt in your daily diet is a very good decision, especially because a sufficient amount of yoghurt intake makes sure you are fulfilling your Vitamin B12 requirements.
Fortified cereals
If you are wondering what are some Vitamin B12 food for vegetarian/vegans, fortified cereals are a wonderful choice. The best part is these come in a variety of flavours so you can choose whatever suits your preference the best!
5. Swiss cheese
There’s a variety of cheese available in the market but amongst them all, Swiss Cheese is the best source of Vitamin B12. Swiss Cheese is a sweet and nutty flavour Alpine cheese that can make any omelette or sandwich taste finger-licking good. Try it to fall in love immediately!
6. Soymilk
If you follow a vegan diet or you can’t tolerate regular milk, soymilk is the perfect alternative for you. Made using soybeans, it is a rich, creamy and delicious milk that is also an amazing source of Vitamin B12.
7. Tuna
If you are a non-vegetarian who likes fish and you can get your hands on the famous Tuna fish, there’s nothing like it! It’s popular worldwide, especially in the form of Tuna sandwiches. What you might not have known about the Tuna fish is that it not just delicious but it’s also a powerhouse of nutrients such as proteins, healthy fats, vitamins such as Vitamin B12, etc. You can also add Tuna to you make your salads yummy or grill the Tuna and enjoy it with a side.
Conclusion:
Whether you obtain Vitamin B12 through your daily diet, or you take supplements for the same, it is very important to make sure your body doesn’t lack this particular vitamin. Every nutrient is important but it is undoubtedly one of the most crucial vitamins that are required for the human body and a lack of it can cause various serious problems that are going to hamper your health and lifestyle in the long run. Especially if you are a vegetarian or you follow a strict vegan diet or you have a condition that makes it difficult for your body to absorb nutrients from food, chances are that the Vitamin B12 level in your body is low and in that case, you should consider taking supplements for the same or increase your intake of soymilk, fortified cereals, etc. Start today- after all, precaution is always better than cure, right?
So hurry up and order all your daily essentials and Vitamin B12 rich foods from your local retailers available on LoveLocal!