For healthy and balanced growth of the body, it is essential to maintain an adequate level of nutrients. Vitamin B12 foods are a great source to get b12 vitamins.
What is the function that Vitamin B12 Foods provide?
Vitamin B12, also known as Cobalamin, is a water-soluble essential Vitamin that plays a vital role in the body as it affects many important functions such as DNA synthesis, the formation of blood cells of the body, protection of nerves, and much more. A lack of vitamin B12 in the body can lead to serious health consequences as discussed in the later part of the article.
Main sources of Vitamin B12 Foods
- Vitamin B12 is mainly found in animal-derived products, particularly meats, dairy, and eggs.
- Some of the excellent sources of Vitamin B12 foods include eggs, milk products, meat, fish, Cheese, shellfish, and poultry products. Additionally, soy and rice beverages, soy based meat substitutes are great sources of vitamin B12 as well.
Health benefits of B12
There are several health benefits of Vitamin B12 foods. It contributes to vital functions in the body, including:
- Protecting the nervous system
- Forming red blood cells in the body
- Synthesizing the DNA
- Provide adequate energy to the body
Essential Vitamin B12 Foods
To avoid the Vitamin B12 deficiency in the body, it is essential to have the food rich in Vitamin B12. Here, we are going to discuss the main Vitamin B12 foods and their sources:
- Shrimp – Shrimp is an excellent source of Vitamin B12 and packs about 80% of the daily value of vitamin B12 required by the body. Shrimp is also known to provide an adequate amount of nutrient choline that is significant for the heart and brain health.
- Sardines – Sardines is a common name that is used to refer the small, oily fishes. They are a great source of B12, essential Omega-3 fatty acids, and are filled with an adequate amount of lean protein and docosahexaenoic acid (DHA) as well. DHA is crucial for fetal brain development and cognition abilities in adults. A serving of sardines contains nearly 20% of the daily value for vitamin B12 required by the body.
- Fortified Cereal – Cereals made with whole-grain oats or bran are fortified with vitamin B12 and can provide about 30% of the daily value with great health benefits in just one serving. It can either be consumed mixed with a cup of yogurt or could be eaten with a handful of nuts for the best results.
- Beef Liver – One of the most important benefits of eating liver is its very high B12 content. Every ounce of beef liver is sufficient to cover people’s daily requirements for B12. Consuming beef liver can also help prevent anemia due to high in iron and folate content.
- Eggs – Eggs are excellent Vitamin B12 foods and are a great source of B12 for vegetarians, as they can easily go in a variety of food including salads, several soups and stir fries or as a dinner serving in the form of Omelet. Being cheap and inexpensive make eggs an excellent option for the daily dose of Vitamin B12 by everyone.
- Lamb – Lamb is known as an essential food due to its impressive nutritional content. It is one of the excellent sources for vitamin B12 foods that are rich in other essential nutrients such as iron, protein, selenium, and zinc as well.
- Beef – Steak is a great source of B12 and completes the body requirement of this super Vitamin. It is wise to choose the leaner kind of steak with local, grass-fed options to limit the environmental impact of raising livestock.
- Milk – Milk is an excellent source of Vitamin B12, providing nearly 20% of the day’s worth of vitamin B12. It is recommended to choose to skim or low-fat milk to cut calories from fat without sacrificing protein.
- Chicken – Chicken’s also a good source of vitamin B12 with almost 13.5 micrograms of it present in per cup of Chicken consumed by us.
- Mussels – Regular intake of Mussels delivers the daily value for B12 required of the body. Furthermore, they’re filled with lean protein (20 grams), vitamin C, and iron to promote overall health.
- Clams – Clams are a common name used for several kinds of bivalve mollusks. Other than providing plenty of iron and potassium to the body, Clams are great sources of Vitamin B12 as well. Either consumed raw or cooked, clams are surprising super foods for the well-being of the body.
- Nutritional Yeast – Widely known as “Nooch,” this nutty yeast topping comes from sugar cane or beet molasses. Nutritional Yeast is a favorite for vegetarians since nooch delivers three times your daily requirements for B12, along with 8 grams of protein and 3 grams of fiber per 1/4 cup of flakes.
- Salmon – Another excellent food, half a fillet of salmon has approximately 9 micrograms of vitamin B12.
- Turkey – Turkey is a favorite food of many that pack amazing flavor and 48.2 micrograms of vitamin B12 per cup.
- Swiss Cheese – Swiss cheese contains high nutritional benefits with more vitamin B12 contents than any other cheese. It provides almost 14% of the daily value of Vitamin B12 per ounce. Having Swiss cheese with a slice of fruit completes the nutrient requirement of Vitamin B12 along with protein, fiber and a little bit of fat as well.
- Trout – Trout are known to have almost 4.2 micrograms of vitamin B12 in every three ounces. Because these fish are mostly farmed, they are eco-best and come from the farms with high environmental standards.
- Herring – These small fish offer 3.6 micrograms of vitamin B12 in every 3 ounces. The Atlantic or Pacific herring varieties are best to consume as these fish have low amounts of contaminants.