Vitamin B12 Foods
Greatest Vitamin B12 Foods: Friends, we need some kind of nutrition for our body, due to all these nutrients, our body knows how to work properly and also knows how to fight against diseases. Vitamins are one of these nutrients, and if we talk about these vitamins, then they are also of different types, one of those vitamins is Vitamin B12 Foods. Our body needs Vitamin B12, sometimes due to its excessive deficiency, the patient has to face a lot of problems. That’s why today we are providing you complete information about Vitamin B12 Foods only so that you can know better about Vitamin B12 Foods along with their diseases, symptoms and remedies.
What is vitamin B12?
Vitamin b12 is a type of vitamin also known as cobalamin. This vitamin regularly supplies cobalt to the body, hence this vitamin is called cobalamin. Vitamin B12 helps in the production of normal red blood cells and also maintains a healthy nervous system. Vitamin B12 also helps make genetic DNA in your body. Our body is not able to make vitamin b12 by itself, so our body has to supply vitamin b12 only by consuming external food and beverages. Vitamin B12 Hydrochloric acid present in your stomach separates vitamin B12 from that food. This vitamin b12 is absorbed together with an intrinsic factor made by your stomach.
Key Point: Vitamins are organic substances that are soluble in water or fat and some are also insoluble in water. Vitamin A, Vitamin D, Vitamin E and Vitamin K come in fat or water soluble vitamins and are insoluble in fat or water or cannot be stored in the body, rather they are absorbed by the body, in these vitamins vitamin C and B-complex vitamins, such as vitamin B6, vitamin B12, and folate.
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Vitamin B12 Foods
Vitamin b12 is found in most non-vegetarian food, apart from these, we can also meet their deficiency with some fortified foods and dietary supplements of vitamin B12 Foods.
1. Animal Liver and kidney
You will be able to get vitamin b12 if you eat liver or kidney in meat such as lamb liver kidney or breast leg. By the way, lamb’s liver contains more vitamin b12 than beef and other lamb. An approximately 3.5-ounce (100-gram) serving of lamb liver contains 35–70% of the Daily Value for vitamin b12. Lamb liver is an excellent source of vitamin B12 due to its high concentration of copper as well as selenium and vitamins A and B12. Vitamin B12 is found in higher amounts than in lamb’s veal and beef’s kidney. A single lamb kidney also provides 3000% of the Daily Value for vitamin b12 in a 3.5-ounce (100-gram) serving.
Key Point About Vitamin B12 Foods: If there is a decrease in the amount of vitamin b12 in a person, then he is advised to eat non-vegetarian food. Even in non-vegetarian food, each 3.5-ounce (100-gram) serving of lamb, beef, or veal liver contains 3570% of the Daily Value for vitamin b12 and up to 3000% of the Daily Value in kidney. Due to getting such a high amount of vitamin b12, it can make up for the deficiency of vitamin b12 very quickly in our body.
You might not have heard the name of clams, but if we talk about it, clams are small chewable shells that are full of nutrients. It is high in Vitamin B12 as it contains up to 7000% of the Daily Value (DV) of Vitamin B12 in a 150 gram serving. If we talk about the serving of baby clams, then in these too, about 200% iron is obtained from every 100 gram serving or 7 baby clams serving. If we talk about the broth of clams or boiled clams available in the markets, then about 200-550% of the daily value of vitamin b12 is obtained from its 100 gram serving.
Key Points About Vitamin B12 Foods: Each 3.5 ounce or 100 gram serving of clams provides 90-100 mcg of vitamin b12, which is over 4000% of the Daily Value. It provides vitamin b12 in high amounts in the sentence.
Sardine is a small fish found in salt water. The bones of sardine fish are very soft which can be eaten very easily. Sardine is also available alive in the fish market as well as it is also available in packets closed in cans. The amount of nutrients is found in sardine fishes. A 150 gram serving of sardines provides 550% of the Daily Value for vitamin B12. We also know that fishes are high in omega-3 fatty acids, so sardines are also a good source of omega-3 fatty acids. With the use of which heart related diseases can be worked and along with it the swelling in the body can also be reduced.
Key Points About Vitamin B12 Foods: A 1-cup or 150-gram serving of sardines provides 550% of the Daily Value for vitamin B12.
Beef is one of the best and cost-effective sources of vitamin B12 in daily life. A 200 gram serving of grilled beef provides over 500% of the Daily Value for vitamin B12. If you eat beef instead of frying or grilling it by boiling or roasting it, then vitamin b12 is obtained in more quantity.
Key Points About Vitamin B12 Foods: A 3.5-ounce (100-gram) serving of beef provides approximately 6mcg of vitamin B12, which is 250% of the Daily Value.
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5. Fortified cereal:
If vegetarian people are also thinking that they do not eat meat, then how can they get vitamin b12, then there is no need to take tension because fortified cereal is also a good source of About Vitamin B12 Foods. Fortified cereal is a synthetically developed cereal that is not derived from any animal source or meat. Regular intake of this cereal also provides vitamin b12 and iron, with consumption of 1 cup or 250ml of fortified cereal providing 5mcg of vitamin b12, which is 200% of the daily value.
Key Points About Vitamin B12 Foods: If you want to get vitamin b12 by consuming Fortified cereal, then you should choose those Fortified cereal in which the amount of sugar is less and the amount of fiber is more.
By the way, you must have heard the name of tuna, it is a commonly eaten fish which is seen as a good source of vitamins, proteins and nutrients. The dark muscles of tuna fish, ie the muscle part just below the skin of the fish, are a good source of high intake of Vitamin B12 Foods. A 100 gram serving of cooked tuna fish provides 450% of the Daily Value for vitamin B12. This serving of tuna also provides a good amount of protein, iron, selenium and vitamins A and B3. A 150-gram serving of commercially available prepackaged vitamin B12 also provides 170% of the Daily Value (DV).
Key Points About Vitamin B12 Foods: A 100 gram serving of tuna fish provides 450% of the Daily Value and the same 150 gram serving of canned fish provides 170% of the Daily Value of vitamin b12.
7. Fortified Nutritional Yeast
Nutritional yeast is a good form of protein, vitamins and other nutrients. It is a species of yeast that is grown for consumption as food and also sold in markets. Vitamin b12 is not usually found in nutritional yeast, but using nutritional yeast with fortified cereal can make it a good source of Vitamin B12 Foods. Two tablespoons (15 grams) of fortified nutritional yeast can provide 750% of the Daily Value (DV) of vitamin B12.
It has been found in a research that if nutritional yeast is eaten mixed with food products, then it can also complete the deficiency of blood level of vitamin b12.
Key Points About Vitamin B12 Foods: A 15-gram serving of two tablespoons of nutritional yeast can provide up to 17.6 mcg of vitamin B12, which is 733% of the Daily Value.
Trout is also a type of fish. This fish is found in sweet water. Rainbow trout is one of the healthiest fish among trout fish, which is rich in protein, healthy fats, as well as B vitamins. A 100 gram serving of trout contains approximately 300% of the Daily Value for vitamin B12. In addition, it also provides 1120 mg of omega-3 fatty acids.
Key Points About Vitamin B12 Foods: Trout fish is also a good source of magnesium, phosphorus and selenium along with protein. If we talk about omega 3 fatty oxides, it is advisable for an adult to take 1100 to 1700 mg in daily life so that the body can remain healthy. .
You all know about Salmon fish that this fish is the highest source of Omega 3 fatty acids and Vitamin B. About 150 grams of a cooked salmon provides 200% of the Daily Value for vitamin B12. Also, this serving of 150 grams provides about 4000 milligrams of omega 3 fatty acids.
Key Points About Vitamin B12 Foods: Along with a good amount of Daily Omega-3, Vitamin B12 is also available in the right amount in Salmon fish.
10. Fortified Non Dairy Milk
Fortified non dairy milk is a vegetarian non dairy milk that helps in meeting the deficiency of vitamin b12. If we talk about soy milk, about 85% of the daily value of vitamin b12 is available in its 250 ml serving.
Key Points About Vitamin B12 Foods: 240 ml of fortified non-dairy milk such as soy milk contains 2.1 mcg, or 86% of the Daily Value, of vitamin B12.
11. Milk and Dairy Products
Some types of vitamins and nutrients are found in milk and dairy products such as cheese, curd and buttermilk, and vitamin B12 is also found in them. 250ml of milk is a good source of Vitamin B12 Foods, about 45% of the Daily Value. If we talk about paneer, about 55% of vitamin b12 is also available from its serving of about 50 grams. A good amount of vitamin b12 is also found in curd.
Key Points About Vitamin B12 Foods: The special thing in all these milk and dairy products is that they are absorbed in the body faster than vitamin B12 found in products like meat, fish.
Vitamin B12 Foods like Eggs are also a good source of protein, B vitamins and vitamin B12. One large egg provides about 20% of the Daily Value for vitamin B12. A research has shown that compared to the white yolk found in the egg, a better amount of vitamin b12 is found in the yellow yolk. That’s why every person is advised to eat not only the white yolk but the whole egg including the yellow yolk.
Key Points About Vitamin B12 Foods: Apart from vitamin B12, eggs are also a good source of vitamin D. 1 large egg provides 0.6 mcg of vitamin b12, which is about 20% of the daily value.
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Vitamin B12 Supplements
In people whose amount of vitamin b12 is very less and they cannot take natural vitamin b12, then the doctor advises them to take vitamin b12 supplements. It is better to take all these supplements according to the doctor’s advice. Vitamin b12 supplements come in water-soluble, chewable or direct injectable forms, which are to be taken as prescribed by a doctor.
Key Points of Vitamin B12 Foods & Supplements: If you take vitamin b12 in your daily life from a natural resource, then you will never need to take this vitamin b12 supplements. We have told you about both vegetarian and non-vegetarian vitamin b12 foods, which you can follow.
Naturally Vitamin B12 Foods
Diseases caused by vitamin B12 deficiency
Vitamin b12 is not produced in the body itself, so we have to take it from outside, for which we need such food products or beverages on a regular basis, so that we can get vitamin b12. Vitamin B12 deficiency has been observed in about 1.5 to 15% of humans. If we look at the percentage of people with vitamin b12 deficiency by age:
- At least 3 -4% of people aged 18 to 40 are deficient in Vitamin B12.
At least 4-5% of people aged 41 to 60 are deficient in vitamin B12.
At least 7-8% of people aged 60+ are deficient in Vitamin B12.
Deficiency of vitamin b12 causes anemia because due to deficiency of vitamin b12, there is a deficiency of red blood cells in the body, due to which we start suffering from anemia. If anemia is not treated on time, then this disease is called pernicious anemia, due to which the death of the patient can happen. That’s why you can avoid diseases like anemia by consuming high food and foods containing vitamin b12.
2. Bone disease
Research has shown that due to deficiency of vitamin b12, problems like bone related diseases like joint pain, back pain and spinal pain start. This disease starts due to deficiency of vitamin b12 in 40+ people, but its effect has been seen more in people of 60+ age.
We have told you that vitamin b12 also works to keep the nervous system healthy, so the lack of vitamin b12 causes a lot of damage to the functioning of the nervous system. Due to its deficiency, many types of mental diseases can occur. One of which is dementia. In this disease, the patient’s condition does not remain well and he suddenly falls ill, in which the patient does not have the ability to think and understand, due to which many times the patient reaches a state in which his brain stops working.
Summary: Deficiency of vitamin b12 can lead to dementia, which is a fatal disease, so from today itself, make sure to consume vitamin b12-rich substances regularly. Here we will provide you complete information about the substances containing vitamin b12 below.
3. Deficiency of Vitamin B12 can cause Alzheimer’s disease
As we have read that deficiency of vitamin b12 affects the functioning of the nervous system, so due to the trauma of the nervous system in people, amnesia related disease starts. If you see the symptoms of this disease, do not ignore it and consult your doctor and start taking advanced treatment.
4. Harm to pregnant and lactating women
Research has shown that if vitamin b12 deficiency occurs in pregnant and lactating women, then this disease can also occur in their children. Generally, this disease occurs in pregnant and lactating women who take only vegetarian food and do not consume non-vegetarian food or vitamin b12-rich foods at all.
5. Temporary infertility in women
Vitamin B12 deficiency can cause permanent infertility in women, so if you see symptoms, you should consult your doctor immediately and do not delay much.
6. Skin Infection
Due to the deficiency of vitamin b12, skin related diseases start to occur, due to its excessive deficiency, it takes longer time to heal the wounds and at the same time the color of your nails starts turning yellow.
What can cause vitamin b12 deficiency
- Problems like gastric in the stomach cause a lack of hydrochloric acid in the stomach, due to which vitamin b12 deficiency is natural, so if there is a problem like excessive gastric, then you should consult your doctor and start taking advanced treatment.
- If there is a problem like anemia in the body then there may be deficiency of vitamin b12 in your body and if you get Pernicious anemia then you definitely have more vitamin b12 deficiency.
- If you have a complaint of digestive related diseases then you may be deficient in Vitamin B12.
- If you have had any surgery to treat obesity, you may be deficient in vitamin B12. Sometimes vitamin b12 deficiency starts in other surgeries as well.
- If you consume excessive alcohol then you start having problems like digestion due to which there may be deficiency of vitamin b12 in your body.
- Transcobalamin deficiency leads to a genetic disorder in the body that causes problems with the transport of vitamin b12 in the body, resulting in vitamin b12 deficiency.
Q: What is highest source of vitamin b12 food?
Ans: If we talk about non-vegetarian food, then liver and kidney of lamb and beef are sardines, clams, etc. If we talk about vegetarian vitamin b12 food, then dairy products and fortified cereals are also a good source of vitamin b12. is the source.
Q: Which fruits are rich in vitamin B12?
Ans: Fruits like apples, bananas, blueberries and oranges are the source of vitamin b12. But if we talk about more vitamin b12, then it is found in large quantities in meat, fish and dairy products.
Q: Which vegetables are rich in vitamin B12?
Ans: Butternut squash, spinach, beetroot, potato and mushroom are a good source of vitamin b12 in vegetables.
Q: How can I increase my B12 naturally?
Ans: If you want to get vitamin b12 naturally then you can use these natural Vitamin B12 Foods:
- Beef, liver, and chicken
- Fish like salmon, tuna fish, and clams
- Fortified cereal
- Low-fat milk, yogurt, and cheese
Q: Best vegetarian food to make up for vitamin b12 deficiency?
Ans: Vegetarian resources are very useful to get vitamin b12, but milk, dairy products and fortified cereal can be taken as a good source of vegetarian resources, whose serving of about 80 -100 grams is more than 60% – 200%. Contains daily value of vitamin b12 which supplies a good amount of vitamin b12.
Q: What are the symptoms of Vitamin B12 deficiency?
Ans: Due to deficiency of vitamin b12, problems like tingling in hands and feet, blisters on tongue, yellowing of skin, vision problems, pain problems start appearing.
Q: What are the diseases caused by deficiency of Vitamin B12?
Ans: Due to deficiency of vitamin b12, deficiency of vitamin b12 leads to anemia (lack of red blood cells) and excessive deficiency leads to fatal diseases like Pernicious anemia, loss of mental balance like dementia.
Special Thanks to
- National Institute of Health (Office of Dietary Supplements)- Strengthening Knowledge and Understanding of Dietary Supplements
- Food Safety and Standards Authority of India (FSSAI)
- University of North Dakota (UND)
- Food and Agriculture Organization of the United Nations