
White sauce pasta is every household favorite. The creamy, rich,…
It is true that eating a healthy diet every day keeps you fit and away from health complications. However, it is also important to know why you are eating certain foods, understand the nutrients and vitamins they contain, and how they benefit your health. The most common vitamins you must have heard about are vitamins C, D, and E. But did you know that some foods might be a specific vitamin-rich that is secretly helping you stay healthy? Yes, and amongst them are Vitamin B12 rich foods!
Vitamin B12 is an essential vitamin for your body and is equally important and contributes to your health. What are the foods high in Vitamin B12 might be the next question in your mind. So, read further to get an answer to it.
Vitamin B12, or cobalamin, is an important vitamin your body can not produce alone. Vitamin B12 is naturally present in foods, especially in animal products like liver, sardines, trout, beef, etc. If included in your healthy food chart, it plays several roles in the body, from nerve cells’ normal functioning to red blood cells’ formation. But how does someone know that their body is lacking in Vitamin B12? Well, let’s check out the symptoms of Vitamin B12 deficiency so you can overcome that with Vitamin B12 rich foods.
Vitamin B12 deficiency can lead to various symptoms and health issues, such as:
It is important to note that these symptoms can vary in severity, and not everyone with a B12 deficiency will experience all of them. If you are experiencing these symptoms, you must contact a specialist and eat foods high in B12.
The recommended daily intake of vitamin B12 (cobalamin) foods can vary depending on age, gender, and specific health conditions. Here are some general guidelines for daily vitamin B12 intake:
Age | Male (mcg) | Female (mcg) |
0-6 months | 0.4 | 0.4 |
7-12 months | 0.5 | 0.5 |
1-3 years | 0.9 | 0.9 |
4-8 years | 1.2 | 1.2 |
9-13 years | 1.8 | 1.8 |
14+ years | 2.4 | 2.4 |
Point to Note: Pregnant women may require a higher B12 of 2.6 mcg. At the same time, a diet plan for breastfeeding mothers should include 2.8 mcg of vitamin B12.
It is essential to consult with a health specialist for personalized advice on intake of foods containing Vitamin B12 if you have specific dietary restrictions, medical conditions, or concerns about deficiency. They can perform blood tests to determine your B12 status and recommend foods high in B12.
Vitamin B12 is primarily found in animal-based foods, making it more challenging for vegetarians and vegans to obtain adequate amounts naturally. So, which vegetables increase B12? Here are sources of vitamin B12 rich foods for vegetarians:
Mushrooms are among the best vitamin B12 rich foods when it comes to vegetables.
You can try several mushroom recipes from Fitelo’s kitchen, like mushroom bhaji, mushroom pepper fry, mushroom pulo, soup, and many more to raise B12 levels in a tasty way!
Whether the juice or eating raw, beetroots has several benefits to offer.
This vegetable is one of the best vitamin B12 rich foods and is very healthy.
One of the most widely available vegetables, potatoes are the best accessible source of vitamin B12 for vegetarians.
Vitamin B12 food sources are primarily animal-based foods, and natural source of vitamin B12 for vegetarians are limited. They often do not provide enough to meet daily requirements, especially for strict vegetarians or vegans.
So, which food is highest in B12? Vitamin B12 is abundant in various non-vegetarian foods. Here are some excellent sources of vitamin B12 for non-vegetarians:
(3.5 Ounce/100 grams (liver) – 3,572 DV/3,000%)
(3.5-ounce/100 grams – 99 mcg/4,120% DV)
(3.5-ounce/100 grams – 5.9 mcg/245% DV)
(59 grams – 62% )
(178 grams – 200% DV)
Salmon is a silver side fish and has many benefits to offer to your body.
(3.5 Ounce/100 grams – 7.5 mcg/312% DV)
Trouts are the fishes in freshwater usually found in rivers and lakes.
(240 ml Milk – 46 % DV)
(150 grams – 554% DV)
(100 grams – 1.1 mcg/46% DV)
Whole eggs are not bad to eat. Read the following benefits to know why.
These non-vegetarian sources provide ample amounts of vitamin B12, making it relatively easy for individuals who include animal products in their diets to meet their B12 requirements. However, maintaining a balanced diet ensures you are getting a wide range of essential nutrients.
Consuming foods rich in vitamin B12 offers several important health benefits:
1. Supports Red Blood Cell Production: Vitamin B12 is vital for healthy red blood cell production and prevents megaloblastic anemia, which causes fatigue, weakness, and pale skin.
2. Maintains Nervous System Function: B12 is essential for nerve health, aiding myelin formation crucial for proper nerve signal transmission; deficiency can cause numbness, tingling, and nerve problems.
3. Boosts Energy Levels: Adequate B12 levels help convert food into energy, reducing fatigue and increasing overall energy levels.
4. Supports Cognitive Function: Sufficient B12 levels may help prevent memory problems, confusion, and cognitive decline, particularly in older adults.
5. Mood Regulation: B12 helps synthesize neurotransmitters like serotonin, potentially stabilizing mood and reducing the risk of mood disorders like depression.
6. Cardiovascular Health: Some research suggests that vitamin B12 may help reduce levels of homocysteine, an amino acid linked to an increased risk of heart disease when elevated.
7. Healthy Skin, Hair, and Nails: B12 is involved in cell production and renewal, which can contribute to healthy skin, hair, and nails. Consume B12 rich foods in your diet plan for glowing skin to see the magic!
8. Prevents Birth Defects: Sufficient B12 intake is essential during pregnancy, as it helps prevent neural tube defects in the developing fetus.
9. Supports Digestive Health: Vitamin B12 is necessary for the proper functioning of the digestive system, as it aids in producing stomach acid and digestive enzymes.
10. Bone Health: B12, along with other nutrients like calcium and vitamin D, contributes to maintaining healthy bones.
While vitamin B12 offers numerous health benefits, excessive intake is not harmful because the body excretes excess B12 in the urine.
In conclusion, adding foods high in vitamin B12 into your diet is not just a matter of nutritional necessity but a step towards optimal health and vitality. This vital nutrient supports red blood cell production nerve health, and can even influence mood regulation. For non-vegetarians, options like meat, poultry, and seafood provide ample B12. Vegetarians can turn to vegetables like potatoes, mushrooms, butter squash, or dairy products. However, there are not many options for Vitamin B12 sources for vegetarians.
You can also connect with our Fitelo experts, who can customize a diet plan for Vitamin B12 deficiency. Regardless of your dietary preference, recognizing the importance of vitamin B12 and ensuring its inclusion in your meals can lead to improved overall well-being and a healthier, more vibrant you.
Delhi-based Megha Hooda was facing weight gain issues due to her PCOS. She sought help from a PCOS weight loss specialist at Fitelo, who designed a personalized home-based diet plan, taking into account her preferences. With her dedication and following the diet plan diligently, Megha lost an impressive 10 kilograms in just 55 days! Read about Megha’s inspiring transformation below. If she can do then you also can do this!
Fun Fact
Did you know that butter is not as unhealthy as perceived by a lot of us? Butter is one of the richest sources of fat-soluble vitamins. For example: Vitamin A: 11% of the Reference Daily Intake (RDI),
Vitamin E: 2% of the RDI, Vitamin B12: 1% of the RDI, and Vitamin K: 1% of the RDI! So butter is rich in vitamins!
Find out if our cow milk is unhealthy or healthy compared to soy, almond, and oats milk. Dietician Mac Singh will reveal all the details in this video. To know the complete truth, watch now:
Among the variety of dry fruits, some can provide small amounts of vitamin B12 in your diet. These include peanuts, hazelnuts, cashews, pistachios, walnuts, figs, and hazelnuts.
To raise your B12 levels quickly, consume B12-rich foods like meat, fish, dairy, eggs, and fortified foods. Some vegetarian and several non-vegetarian food sources are available to overcome Vitamin B12 deficiency.
Vitamin B12 deficiency can lead to symptoms such as fatigue, anemia, nerve problems (like numbness and tingling), cognitive issues, mood changes, and potential long-term health complications if left untreated.
Some vegetables like mushrooms, spinach, potatoes, butter squash, beetroots, etc may help you raise Vitamin B12 levels. However, non-vegetarian food sources for B12 are more helpful in this.
Vitamin B12 itself does not promote weight gain. In fact, it is not a weight-gaining nutrient. While vitamin B12 is important for various bodily functions, including metabolism, its consumption alone is not a direct cause of weight gain.
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Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
White sauce pasta is every household favorite. The creamy, rich,…
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