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.
Table of Contents
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 offoods 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 arevegetarian 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 offoods 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 ofvitamin b12 rich foods.These foods include – Soymilk, chicken, eggs, etc.
FAQs
Vitamin B12 Foods, Fruits & Vegetables Will Boost Your Health? ›
If you follow a plant-based diet, then vegetables like spinach, beetroot, butternut squash, mushroom and potato contain good amounts of vitamin B12.
Which fruit has most vitamin B12? ›Bananas are a cheap, healthy, and nutrient-dense fruit that can easily become a part of every individual's diet. It is one of the best fruits rich in vitamin B12. Bananas also contain fibre and potassium. It helps manage blood pressure, reduce stress, and relieve constipation and ulcer problems.
What food is highest in vitamin B12? ›| Food | Micrograms per serving | Percent DV* |
|---|---|---|
| Beef liver, cooked, pan-fried, 3 ounces | 70.7 | 2,944 |
| Clams (without shells), cooked, 3 ounces | 17 | 708 |
| Nutritional yeast, fortified, from several brands (check label), about ¼ cup | 8.3 to 24 | 346 to 1,000 |
| Salmon, Atlantic, cooked, 3 ounces | 2.6 | 108 |
For those looking to add folate to their B-12, it is also found in cantaloupe, oranges and strawberries and oranges, which make excellent juices. Asparagus and other leafy green vegetables also contain folate, which helps your body process vitamin B-12.
How can I increase my B12 fast? ›If you're looking to boost the amount of vitamin B12 in your diet, you should eat more animal products, like meat, seafood, dairy and eggs. Fortified breakfast cereals are another great way to get more B12. It is possible that your provider may want you to take a vitamin B12 supplement in addition to your diet change.
What vegetable has the most B12? ›Vegetables– Usually, most vegetables contain some amount of Vitamin B12, but there are some Vitamin B12 foods for vegetarians that contain a very high amount of Vitamin B12 namely- Spinach, Beetroot, Potatoes, Mushrooms, alfalfa, and others.
How can I increase my B12 naturally? ›- meat.
- fish.
- milk.
- cheese.
- eggs.
- some fortified breakfast cereals.
It's harder to get your B12 from food if you're on a strict plant-based diet. That means you don't eat any animal products, including eggs or dairy. Your doctor will likely suggest taking a daily or weekly dietary supplement to keep your levels up.
Are bananas high in B12? ›Banana is one of the leafy foods rich in B12 nutrients. Bananas are an excellent source of nutrients and fiber, which can help reduce blood pressure, reduce stress, and reduce the risk of ulcers and ulcers.
What raises B12 levels? ›- Beef, liver, and chicken.
- Fish and shellfish such as trout, salmon, tuna fish, and clams.
- Fortified breakfast cereal.
- Low-fat milk, yogurt, and cheese.
- Eggs.
What are the symptoms of low B12? ›
- rapid breathing or shortness of breath.
- headaches.
- indigestion.
- loss of appetite.
- palpitations.
- problems with your vision.
- feeling weak or tired.
- diarrhoea.
- extreme tiredness.
- a lack of energy.
- pins and needles (paraesthesia)
- a sore and red tongue.
- mouth ulcers.
- muscle weakness.
- disturbed vision.
- psychological problems, which may include depression and confusion.
One of the best drinks with B12 is milk. One cup of whole milk contains approximately 1.32µg of vitamin B12.
What is the healthiest form of B12? ›Methylcobalamin is the most active form of vitamin B12 and, for best results, should be combined with adenosylcobalamin.
Does avocado have B12? ›THE GOODNESS OF FRESH CALIFORNIA AVOCADOS
There are 13 vitamins the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.
Disturbed or blurred vision can also occur as a result of a Vitamin B12 deficiency. This happens when the deficiency causes damage to the optic nerve that leads to your eyes. The nervous signal that travels from the eye to the brain is disturbed due to this damage, leading to impaired vision.
What helps your body absorb B12? ›The body absorbs vitamin B12 from food in a two-step process. First, hydrochloric acid in the stomach separates vitamin B12 from the protein that it's attached to. Second, the freed vitamin B12 then combines with a protein made by the stomach, called intrinsic factor, and the body absorbs them together.
What is the fastest way to cure B12 deficiency? ›Vitamin B12 deficiency anaemia is usually treated with injections of vitamin B12, called hydroxocobalamin. At first, you'll have these injections every other day for 2 weeks or until your symptoms have started improving. Your GP or nurse will give the injections.
What is the best cereal for B12 deficiency? ›Some of the list toppers for cereals with the most vitamin B12 are Kellogg's All-Bran Complete Wheat Flakes, Kellogg's Special K Low Fat Granola, Kellogg's Special K, General Mills Whole Grain Total, General Mills Multi-Grain Cheerios, and Kashi Heart to Heart Oat Flakes.
What foods replace B12? ›- yogurt.
- low-fat milk.
- fortified plant-based milk.
- cheese.
- eggs.
- fortified cereals.
- nutritional yeast.
What drink helps with B12 deficiency? ›
One example is soy milk, which provides up to 86% of the DV for vitamin B12 in 1 cup (240 mL) ( 26 ). As such, fortified nondairy milks make a great option for those who want to increase their B12 intake and avoid deficiency (27).
What causes B12 deficiency? ›Common causes of vitamin B12 deficiency include inadequate dietary amounts (eg, in vegans), impaired absorption, age-related decreased acid secretion, and autoimmune metaplastic atrophic gastritis (which causes pernicious anemia).
Do Almonds have vitamin B12? ›Almonds are a great source of plant-based protein, fibre, vitamins, minerals, and healthy fats. Although they do have Vitamin B 12, they are not rich in it, but you can include other foods rich in vitamin B12 to meet your daily requirements.
What is the best vitamin for leg cramps? ›A potential cause of leg cramps is a vitamin deficiency, though research into this is ongoing. Vitamins B1, B12, and D may help relieve them, along with potassium and magnesium.
How much B12 is in blueberries? ›Vitamin B5: 0.124 milligrams. Vitamin B6: 0.052 milligrams. Vitamin B9 (folate): 6 micrograms (mcg) Vitamin B12: 0 (There is no vitamin B12 in blueberries.)
Who Cannot take vitamin B12? ›If you have any of the following health problems, consult your doctor or pharmacist before using this medication: a certain eye disease (Leber's optic neuropathy), a certain blood disorder (polycythemia vera), gout, iron or folic acid deficiency anemia, low potassium blood levels (hypokalemia).
Can B12 deficiency cause joint pain? ›Not getting enough vitamin B12 to the point of a deficiency can cause a variety of serious symptoms including depression, joint pain, and fatigue. Sometimes these effects can be debilitating to the point where you might think you're dying or seriously ill.
How quickly can you increase B12? ›It may take a few weeks before your vitamin B12 levels and symptoms (such as extreme tiredness or lack of energy) start to improve. If you have hydroxocobalamin injections to boost your vitamin B12 levels at the start of treatment, the cyanocobalamin tablets may start to work within a few days.
What happens to your body when your B12 is extremely low? ›Key points about vitamin B12 deficiency anemia
Without enough red blood cells, your tissues and organs don't get enough oxygen. Without enough oxygen, your body can't work as well. Symptoms include weak muscles, numbness, trouble walking, nausea, weight loss, irritability, fatigue, and increased heart rate.
If your anemia goes untreated for a long time, it can lead to heart failure. That's because your heart has to work harder. B12-related anemia may also raise the chances you'll have a heart attack, stroke, or other cardiovascular problem.
Does vitamin B12 affect bowel movements? ›
Vitamins and minerals do not have a major role in treating constipation. However, some people may experience constipation as a result of a vitamin deficiency, such as vitamin B-12 deficiency. In those situations, a vitamin supplement may help relieve constipation.
How can I check my B12 level at home? ›- You order a test online or pick up a test kit from a store/clinic.
- It will likely contain a finger prick and corresponding vial to collect blood from your finger so that it can be tested for vitamin B12.
Although it's uncommon, vitamin B12 or folate deficiency (with or without anaemia) can lead to complications, particularly if you have been deficient in vitamin B12 or folate for some time. Potential complications can include: problems with the nervous system. temporary infertility.
Do you feel sick with low B12? ›Nausea, vomiting, and diarrhea
Vitamin B-12 deficiency can affect the digestive tract. A lack of red blood cells means that not enough oxygen reaches the gut. Insufficient oxygen here may lead to a person both feeling and being sick. It may also cause diarrhea.
Furthermore, caffeine interferes with the metabolism of certain B vitamins, including thiamine. However, because caffeine increases stomach acid secretion, it actually boosts the absorption of vitamin B12.
What is easy to absorb B12? ›Methylcobalamin is the most bio-available type of Vitamin B12 which means the body absorbs it more easily. Naturally occurring, it is found in animal-based foods such as meat, fish, milk and eggs so Methylcobalamin B12 is readily available in many people's daily diets.
Does B12 give you energy? ›So does vitamin B12 give you energy? While B12 doesn't directly provide energy, it does give the body the tools it needs to convert food molecules into energy. Getting the recommended daily amount of B12 can therefore help ensure that the body is able to make the energy it needs to do everything you need it to do.
Which is better for you vitamin B or vitamin B12? ›When it comes to the issue of vitamin B12 vs B complex, both types of vitamins are crucial. If you're lacking B12, consume more of it via supplements or food. If you're lacking vitamin B in general, consider B complex vitamins instead. Overall, both vitamins are essential nutrients.
Is it better to take B12 shots or oral? ›Without any barriers or extra steps to deter it, your body is able to absorb between 15-97% of the B12 vitamins from the injection. As such, you are able to receive more B12 through an injection than you would through oral supplements—even if you were to take a higher oral dosage.
Is one egg a day enough B12? ›The recommended daily intake of B12 is about 2µg, with a serving of two eggs satisfying 15% of your everyday requirements.
Can you get enough B12 from vegetables? ›
Plant-based foods do not naturally contain B12, so people who follow a vegetarian diet or vegan diet need to make sure they get enough each day to avoid a deficiency. A lack of vitamin B12 can lead to serious health consequences, such as pernicious anemia.
What fruits and nuts have B12 in it? ›Every cell in your body will stop functioning properly if it is insufficient. Dry fruit is among the best sources of vitamin B12 in food. Among them are peanuts, hazelnuts, cashews, pistachios, walnuts, figs, and hazelnuts.
Are fruits a source of B12? ›20 Essential Vitamin B12 Rich Foods to Consume. One must keep in mind that vitamin B12 is not present in fruits and vegetables; however, some foods can act as good sources of this vitamin for vegetarians (some of which will be covered in the list below).
How can I increase my B12 absorption naturally? ›Increase sources of cobalt
Cobalt is an essential nutrient element which is a component of vitamin B12. Cobalt is required by the body in minute levels to support development and maintenance. The quantity of cobalt found in food is determined by the soil in which the plants are cultivated.
- extreme tiredness.
- a lack of energy.
- pins and needles (paraesthesia)
- a sore and red tongue.
- mouth ulcers.
- muscle weakness.
- disturbed vision.
- psychological problems, which may include depression and confusion.
Diet. Some people can develop a vitamin B12 deficiency as a result of not getting enough vitamin B12 from their diet. A diet that includes meat, fish and dairy products usually provides enough vitamin B12, but people who do not regularly eat these foods can become deficient.
What increases B12 absorption? ›In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form. From there, vitamin B12 combines with a protein called intrinsic factor so that it can be absorbed further down in the small intestine. Supplements and fortified foods contain B12 in its free form, so they may be more easily absorbed.
How many bananas should I eat a day? ›Generally, it is recommended to eat 2 bananas a day. The amount of bananas you consume through the day will depend on your tolerance to vitamins and minerals, as some people are simply more capable of consuming vitamins and minerals without any complication.
What causes B12 deficiency in older adults? ›Elderly people are particularly at risk of vitamin B12 deficiency because of the high prevalence of atrophic gastritis-associated food-cobalamin (vitamin B12) malabsorption, and the increasing prevalence of pernicious anaemia with advancing age.
How can I get B12 everyday? ›- meat.
- fish.
- milk.
- cheese.
- eggs.
- some fortified breakfast cereals.
How can I increase my B12 without medication? ›
- Beef, liver, and chicken.
- Fish and shellfish such as trout, salmon, tuna fish, and clams.
- Fortified breakfast cereal.
- Low-fat milk, yogurt, and cheese.
- Eggs.