In this article, you will get a list of foods high in vitamin B12. Vitamin B-12 is the most complex and largest vitamin. A slight deficiency of vitamin B-12 can lead to mania, fatigue, anemia and depression while a long term of deficiency can cause permanent damage to central nervous system and brain. Vitamin B12 can be manufactured by bacteria and can be found naturally in animal products. Vitamin B12 is a very important nutrient which helps in lots of important processing in the body. Food is the main source of this nutrient and supplements is the second source of this nutrient. Vitamin B12 is a water-soluble vitamin which keeps your red blood cells and nerves healthy.
Benefits of Vitamin B12:
- Vitamin B12 helps to maintain energy levels
- Boosts mood and helps the nervous system to properly function.
- Vitamin B12 is good for hair and healthy skin.
- Vitamin B12 plays a vital role in maintaining heart health.
- It prevents memory loss and lowers the risk of neurodegenerative disease.
- It helps to prevent cancer.
- It helps to produce red blood cells and prevent anemia.
- It is needed for a healthy pregnancy.
Symptoms of Vitamin B12 Deficiency:
- Joint pain
- Constantly feeling tired
- Weakness or muscle aches
- Difficulty in breathing
- Poor memory
- Feeling dizzy
- Depression or anxiety
- A poor appetite
- Digestive problems like diarrhea, nausea or cramping.
Best Foods High in Vitamin B12:
1.) Cheese High in Vitamin B12
Cheese is one of the best foods high in vitamin B12. It is also rich in vitamin A and vitamin D. Include mozzarella, parmesan, feta and swizz cheese in your diet. Adding a small amount of mozzarella cheese in your meal will help you to get nutrients like iron, calcium, phosphorus, protein, vitamin A, D, E, and B12. You can make a sandwich with a slice of cheese will help you to boost the nutrients levels in your body.
2.) Eggs High in Vitamin B12
Boiled and fried eggs are the most nutrient dense food high in vitamin B12. Eggs contain several mineral and vitamins like protein, calcium, folate, riboflavin, vitamin D and vitamin A. Eggs are naturally rich in vitamin B12. The egg yolk particularly, contains a high concentration of vitamin B12. 1 large egg provides 0.56 micrograms of vitamin B12. Fish eggs are known as caviar which provides ten times more vitamin B12 than chicken eggs. This food is high in vitamin A, C, E, and B12. It is also loaded with minerals like iron, zinc, phosphorus and calcium.
The nutritious value of milk is not just limited to vitamin D and calcium. It also an amazing source of vitamin B12. 1 cup of whole milk contains more than 1 microgram of vitamin B12. Eating fortified cereals with milk will help you to get a proper dosage of vitamin B12. Not only whole milk, you can also include yogurt which provides vitamin B12. Soymilk is also a healthy alternative to whole milk. Fortified soymilk will help you to get a good amount of vitamin B12. It is low in calories and high in vitamins A and D.
Beef is the best source of vitamin B12. Choose a lean meat for a rich supply of vitamin B12 which contains 103% of daily intake of vitamin B12. It is also a good source of zinc, iron, protein and phosphorus. It is always good to include vitamin B12 rich foods and all essential nutrients to stay healthy and strong.
Including cereals in your breakfast are a healthy way to start your day. Always include whole grain cereals. You can get all kinds of nutrients from the cereals like vitamins, minerals, carbohydrates and fiber. Eat oatmeals, corn flakes and porridges with milk or water in breakfast. Cereals help to maintain blood sugar levels, prevents cancer, constipation, and colon disorders.
Fishes and sea foods are one of the healthiest additions to your diet. They are a great source of many nutrients, including vitamin B12. Fishes high in vitamin B12 are tuna, salmon, herring, sardine and mackerel. Like other fishes, salmon is also a great source of heart-healthy omega-3 fatty acids, calcium, and vitamin D. Tuna is also loaded with healthy nutrients.
7.) Fortified Tofu
Fortified tofu is a great way to include your diet with several essential nutrients. It is a great source of calcium, vitamin D, protein, and phosphorus. A quarter of fortified tofu provides 1.86 grams of vitamin B12. It provides many health benefits such as prevents cancer and cardiovascular diseases.
8.) Soy Burger and Chocolate
When you want to eat a juicy burger, choose meatless soy burger. Soy burger is rich in vitamin B12. 75 grams of soy burger contains 1.8 micrograms of vitamin B12. So it is not necessary to always include meat products for Vitamin B12, you can also include vegan soy burger and chocolate. Nothing beats chocolate, you can have silk almond milk which is fortified with vitamin B12.
9.) Coconut Milk
Coconut milk is one of the cool products which are high in vitamin B12. 1 cup of coconut milk contains 80 calories and half of your daily recommended intake of vitamin B12 which is 1.3 micrograms. It is highly nutritious and has many health benefits.
Yogurt is the best source of vitamin B12 for vegans. You can have it with fruits, plain or with a little sugar. Yogurt is healthy and it is good for digestive problems. 1 cup of yogurt contains 1.38 micrograms of vitamin B12. Good quality of non-vegan yogurt is a good source of amino acids which is beneficial for hair growth.
11.) Whey Powder
Whey powder is one of the best foods high in vitamin B12. Whey powder is a health supplement and it is for those who workout to boost their fitness. Whey powder is the great supplement to your breakfast smoothies and cereals. 100 grams of whey powder contains 2.5 micrograms of vitamin B12. So it provides you 42% of daily intake of vitamin B12. You can also add it to baked goods and processed cheese.
Poultry is also one of the best foods high in vitamin B12. Poultry like chicken and turkey are healthier alternatives to red meat. Both turkey and chicken are great sources of many essential minerals and vitamins and are free from calories and fat. 100 grams of chicken provide 7% of daily intake of vitamin B12. Poultry is a good source of selenium, protein and vitamin B3.