Vitamin B12 is also called “Colbalmin.” It is essential for metabolism in the body. However, the human body cannot naturally make this vital nutrient. Therefore, adding vitamin b12 rich foods to the daily diet is crucial for a healthy body. This article is your perfect guide to knowing more about food that are good source of this nutrient.
Vitamin B12 Rich Foods Name List
Vitamin B12 is quintessential for neural (brain) health, nerve tissue health, and adequate production of Red blood cells. A deficiency of this nutrient can cause anaemia, fatigue, depression, etc. Therefore, one must have a diet of vitamin b12 rich foods. Knowledge is power! We give you a comprehensive list of foods with a high vitamin B12. So, let’s get started!
1. Eggs
No breakfast can be complete without the addition of this dairy delicacy. The yolk content in eggs is a rich source of vitamin B12. This all-rounder can be boiled, fried, and scrambled!
One hundred grams of eggs contain about 1.1μg (46% DV).
2. Milk
Yes, another dairy product makes its grand entry on our list of foods containing vitamin b12. Milk is delicious and is full of nutrients. It is suitable for both kids and adults alike. Isn’t it awesome? So, drink milk every day for stronger bones and a sharper brain!
The vitamin B12 content per 100 grams of milk is about 0.5μg (22% DV).
Also Read:- Antioxidant Rich Fruits
3. Soymilk
This excellent drink is made from soaking and grinding soybeans. It is also a vegan alternative to milk and has a rich, creamy flavour. Therefore, you can easily include it in your daily diet to fulfil the nutritional quota.
One hundred grams of soy milk contains about 1.2μg (51% DV).
4. Clams
Clams make up the most crucial form of sea life. They are a type of edible mollusc that have very high nutritional value. Furthermore, they are rich in minerals, omega-3 fatty acids, and Vitamin B12. Additionally, they also improve sexual health.
About 100 grams of clams have a vitamin B 12 content of 98.9μg (4120% DV).
5. Chicken
Chicken is the highlight of every food menu. It is filling and juicy. It’s a popular nonvegetarian option. Aside from being addictively delicious, it is a healthy source of nutrients. You can eat it grilled, add it to your salads or marinate it with delicious spicy for a flavorful meal.
100 grams of chicken contains around 0.3 µg of Vitamin B 12.
6. Tuna
This saltwater fish is widely popular for its fantastic taste. What’s more interesting is that it’s a powerhouse of vitamins, healthy fats, and essential proteins. Additionally, it is rich in vitamin B 12 content. You can eat it grilled or add it to your lovely salad for a healthy dose of protein!
100g of Tuna has about 10.9μg (453% DV) of vitamin B12
7. Fortified cereals
Wondering what are vegetarian vitamin b12 food sources? Then, fortified cereals are your answer. They are also an excellent option for vegans to get vitamin B 12 fulfilment. Moreover, they come in varieties of flavours and cost-friendly options.
The vitamin B 12 content in 100 grams is about 21μg (875% DV)
8. Beef
Beef is a popular type of meat. Surprisingly, it is the world’s third most extensively consumed meat globally. It is thick and flavourful. Additionally, it is full of essential nutrients, including vitamin B12.
About 100 grams of this succulent red meat contains 7.5μg (314% DV) of vitamin B 12.
Also Read:- Vitamin D Rich Foods
9. Fortified Tofu
It is also called “bean curd.” This lovely soy product is healthy and highly nutritious. Although it may taste bland, it can be added to various dishes to make beautiful meals. It is trendy among vegans due to its high nutritional value.
One hundred grams of tofu has around 1.5μg (60% DV) of vitamin B 12.
10. Yogurt
This fermented delicacy hosts a plethora of beneficial microbial flora. Additionally, vitamin B 12 is very commonly made by bacteria, and yogurt is a safe and reliable option to fulfil one’s daily vitamin B 12 requirements. Moreover, you can easily add it to your diet as it’s readily available.
About 100 grams of yoghurt has 0.6μg (25% DV) of vitamin B 12.
11. Swiss Cheese
This delicious dairy product is another entry on our list of foods high in vitamin b12. It’s a type of alpine cheese with a sweet, nutty taste. For a good, hearty meal, you can add it to your omelettes, salad, or sandwich.
100 grams of swiss cheese has about 3.1μg (128% DV) of vitamin B 12 content.
12. Nutritional yeast
Nutritional yeast is different from the yeast used in baking. It is a type of deactivated yeast mainly used for nutritional purposes. It also has antioxidative properties. Therefore it can protect the body from oxidative stress.
16g of nutritional yeast contains about 7.8 mcg (130% DV) of vitamin B12 content.
Vitamin B12 Rich Fruits
Since childhood, we have heard health is wealth. We realise this fact a little late. Our body functions on nutrients, and each nutrient plays a vital role in boosting general health. One of those vital nutrients is Vitamin B12. This vitamin helps in blood cell formation, prevents anaemia, supports bone health and is more on the list. The vitamin is mainly found in meat, poultry, fish, eggs, and milk. Therefore vegans and vegetarians can have this. So, we have curated a list of Vitamin B12 rich fruits that will help give the same vitamin B12 content as animal products. Go through the list and supply your body with vitamin B12.
1. Apple
The saying, “An apple a day keeps the doctor away, ” is true, as apples are filled with numerous beneficial nutrients, namely antioxidants, flavonoids, and fibre. They are particularly rich in polyphenols, found in the flesh and skin of the apple and play a crucial role in upgrading general health. Additionally, apples are an excellent source of Vitamin B12 and vitamin C.
2. Banana
Bananas are an affordable and nutritious option that can easily be incorporated into anyone’s diet. They are an excellent source of vitamin B12, fibre, and potassium, which makes them a beneficial addition to your diet. In addition, the consumption of bananas can help regulate blood pressure, decrease stress, alleviate constipation and ulcer issues, and manages body temperature.
Also Read:- Types of fiber
3. Blueberries
Blueberries are an excellent source of vitamin B12 and are also high in antioxidants. These nutrients contribute to overall health and can give skin a healthy glow. In addition, consuming blueberries has been shown to have several benefits, including aiding in weight loss, boosting digestion, reducing stress, preventing cancer, and managing diabetes.
4. Orange
Oranges are a nutritious fruit providing a bundle of health benefits to make you a step closer to a fitter you. The fruits contain essential nutrients like Vitamin B12, calcium, antioxidants, and beta-carotene, accompanied by several crucial nutrients. If incorporated into the general diet might help prevent some health issues plus provide you with the needed nutrition.
Also Read:- Fiber Rich Fruits
5. Mango
Mangoes, known as the “king of fruits,” are a popular summertime treat. This is because they contain various health-promoting nutrients such as fibre, potassium, magnesium, and vitamins B, A, and C, all contributing to maintaining good health. Additionally, they have small amounts of cholesterol and sodium, which play a role in maintaining a healthy body.
Vitamin B12 Rich Vegetables
Haven’t you heard from your elders that at your age, they were 2x active then you? This is true; the reason for the activeness was a healthy intake of all the required nutrients for the proper functioning of the body. The nutrient percentage contributes to your overall activeness. These days people feed on junk foods and skip meals, leading to dizziness and low energy level. Intake of Vitamin B12 might solve the issue to some extent. And on this note, we know what you barrier with you. You can consume vitamin B12 sources like vegetables and ace health. Below we have listed a few vitamin b12 rich vegetables. Have a look at it.
1. Alfalfa
The term “Alfalfa” is derived from the Arabic word, which refers to the topmost part of plants. Its roots are deeply entrenched in the soil, reaching depths of approx 20 – 30 feet below the surface. The vegetable is packed with vitamin B12 and contains various essential nutrients like vitamins A, E, D, K, and U and many other health-beneficial nutrients. It assists in lowering cholesterol, regulating blood sugar levels etc.
2. Beetroot
Beetroots are an excellent source of vitamin B12 and other crucial nutrients, including iron. To incorporate these nutritious roots into your diet, chop them up and add them to your salad. This will enhance your meal with an array of essential nutrients, including fibre, potassium, manganese, and Vitamin C, making it delicious and incredibly nutritious.
Also Read:- Vitamin D Rich Vegetables
3. Mushroom
Mushrooms come from fungi species. Therefore they contain essential vitamins and minerals. When dried, Shiitake mushrooms possess the highest concentration of Vitamin B12. The delicious-tasting veggie also contains a high percentage of vitamin D, protein, calcium, potassium, etc.
4. Potato
Potatoes are one of the most readily accessible vegetables and a good source of Vitamin B12 for vegetarians. This evergreen vegetable is also known to regulate the alkaline levels in the body. In addition to Vitamin B12, potatoes are loaded with various essential nutrients, including potassium, sodium, and adequate amounts of vitamins A and D.
5. Butternut Squash
When we talk about Butter Squash, we notice not many bring it to general use. They are an underrated vegetable loaded with vitamin b12. The vegetable is packed with high concentrations of vital nutrients such as fibre and minerals. Therefore it can be concluded as a versatile vegetable.
Conclusion
Vitamin B12 is an essential nutrient that helps develop red blood cells and prevents congenital disabilities in the fetus. Therefore, it’s vital for the body. But unfortunately, the human body cannot naturally synthesize vitamin B12. Thus, it is essential to have a diet full of vitamin b12 rich foods. These foods include – Soymilk, chicken, eggs, etc.
