Foods That Are Rich In Vitamin B12
Most vitamins cannot be produced by the body on its own. These vitamins can only be obtained from food sources. Vitamin B12 is one such food source. Vitamin B12 is an essential vitamin that people easily get deficient in if they do not take enough food sources or supplements that are rich in vitamin B12. People who are more at risk of developing vitamin B12 deficiency are pregnant women, breastfeeding mothers, and vegetarians. This category of people always tries to keep track of their diets to make sure they are getting ample of all the vitamins and minerals their bodies need to function well.
This article elaborates on 12 foods that are highly rich in vitamin B12. You can add these foods to your food lists if you are among the category of people who are always at the risk of developing vitamin B12 deficiency.
Vitamin B12
Vitamin B12 is a water-soluble vitamin that provides the body with numerous health benefits.
Some of the health advantages of vitamin B12 include the protection of the nerves and the support of the DNA. They also maintain the red blood cells and protect the brain’s health.
The required daily intake value of vitamin B12 in pregnant women and breastfeeding mothers is usually higher.
The process of the absorption of vitamin B12 is done in the stomach through the intrinsic factor. The intrinsic factor binds itself to the vitamin B12 molecules and readies itself for absorption by the blood and cells.
The body, according to medical experts, can store vitamin B12 in the liver for later use, just in case you are taking more than enough vitamin B12 food sources or supplements.
Some of the reasons why you may be vitamin B12 deficient is because you might either not be eating enough vitamin B12 rich food sources, or it might be the case that your body is not producing enough intrinsic factors.
Some of the most common food sources of vitamin B12 are animal products. However, this is not a hopeless situation for vegetarians and vegans, as there are plant-based products as well as fortified foods that are also rich in vitamin B12.
The following are healthy foods that have very high vitamin B12 contents;
Animal Liver and Kidneys
Of all the parts of an animal, the most nutritious part for human consumption is the organs. The livers and kidneys of animals, especially lambs, have been found to be highly nutritious. Lamb liver and kidney have higher nutritional value and are richer in vitamin B12 compared to the liver and kidneys of other animals.
Other nutrients that are present in lamb liver and kidney include selenium, copper, vitamins A, and all the Bs.
Clams
Clams are tiny shellfishes that are rich in essential vitamins, one of which is vitamin B12. They are delicious and healthy, portable and chewy. Eating just 20 clams can provide 7,000% of the required daily value intake of vitamin B12. In addition, clams also have high antioxidant contents.
The research found that the broth from boiled clams is also packed with vitamin B12. In fact, 100 grams of canned broth can provide between 113 to 588% of the required daily intake of vitamin B12.
Sardines
Sardines are saltwater fishes. They are small and tasty. Usually, in most parts of the world, they are sold as canned foods. They can be canned in water or oil and sometimes in sauces. This does not mean there are no fresh sardines in the market. You can also get fresh ones and cook them by yourself.
Sardines are not just delicious; they are also nutritious. This is because they contain over 50% of the nutrients the body needs to function properly. They are packed with healthy fatty oils like omega 3 fatty acids, which are known to provide the body with numerous health benefits like improving heart health ad beating down inflammation risks to the barest minimum.
Beef
Beef is a fabulous source of vitamin B12. It is also packed with other vitamins like vitamins B2, B3, and B6. It also contains 100% of the required daily intake value of zinc and selenium.
To get the most out of beef, rather than frying them, grill or roast them, as these cooking methods can help preserve the essential nutrient in the beef.
Fortified Cereal
This is one of the best vitamin B12 plant-based food sources, and it is an excellent choice for vegans and vegetarians. Although some experts do not classify fortified cereals as health foods, however, they are rich sources of vitamin B12. The process of fortification involves artificially including nutrients in foods that do not originally contain those nutrients.
Some fortified cereals also contain vitamin A, iron, and folate. According to research, consuming fortified cereal can give the vitamin B12 levels in your body a boost.
If you must boost your vitamin B12 levels with fortified cereals, it is best to choose a brand that has limited or no added sugar or fiber at all, as this can tamper with your health.
Tuna
Tuna is packed with vitamins, minerals, and protein. They are delicious, healthy for you, and the most commonly consumed fish in the world.
Tun has high vitamin B12 contents, as well as other nutrients like selenium, vitamins B3 and A, phosphorus, and protein. It provides 115% of the required daily intake value of vitamin B12.
Trout
Rainbow trout is another kind of fish that is considered to be among the best and healthiest kinds of fish. It is a freshwater fish that is high in protein, vitamin Bs, and healthy fats. It is also packed with minerals like phosphorus, magnesium, and selenium.
Salmon
Salmon is recommended for its high omega 3 fatty acids contents. It is also a great source of vitamin B12. According to research, salmon provides 208% of the required daily intake value of vitamin B12 and provides a whopping 4,123 mg of omega 3 fatty acids.
Fortified Nutritional Yeast
Nutritional yeast is a plant-based food rich in vitamin B12. It can be easily devoured by vegans and vegetarians. This nutritional yeast is grown and harvested as food, not as a rising agent for baked products. However, it is usually fortified and processed. However, it is still rich in some essential nutrients, some of which include vitamin B12.
People who added nutritional yeasts to their diets experienced improved vitamin B12 contents in their bodies and reduced markers of vitamin B12 deficiency.
Fortified Non-dairy Milk
Nondairy milk is an animal-based product that vegans can use to replace dairy milk. Personalities who are lactose intolerant and want to boost their vitamin B12 levels can also consume fortified non-dairy milk.
Although almonds, rice, and soy milk are not originally high in vitamin B12, since they are fortified, they contain high amounts of vitamins and minerals.
Milk and Dairy Products
Milk and dairy products like cheese and yogurts are great sources of vitamin B12. They contain other nutrients like protein, minerals, and other vitamins. According to experts, consuming one cup of whole natural milk can provide for you up to 40% of the required intake value of vitamin B12. In addition, the body absorbs the vitamin B12 in milk faster than it absorbs the ones in beef, egg, or fish. Consuming whole milk has helped improve the condition of those who were diagnosed with vitamin B12 deficiency.
Eggs
Eggs are on the list of the healthiest and most nutritious foods in the world. They are packed with vitamin C and B vitamins. According to research, the yolks in eggs contain more vitamin B12 contents than the other parts of the egg. In addition, the yolk of eggs is not just delicious. They are also healthy and easy to absorb. Thus, it is advisable to consume the eggs whole than consume just the egg white.
Research has shown that consuming two large eggs can provide 11% of the required daily intake value of vitamin B12.
In conclusion, vitamin B12 is an essential vitamin required by the body to function properly. Varieties of foods have been identified to be rich sources of vitamin B12. If you are thinking of upping your vitamin B12 levels, adding some of these foods to your diet would be a great choice.
