Introduction
Vitamin B12 is an essential nutrientt that plays a key role in the human body. Vitamin B12 helps with the production of red blood cells and keeps the nervous system functioning properly. Our body does not create Vitamin B12 on its own which means that we must obtain this nutrient from the foods that we eat in our diet.
Many adults are not getting enough of this important Vitamin, which can lead to a number of physical and Psychological problems. This is known as having Vitamin B12 deficiency. In order to avoid a deficiency you can considered adding some of the foods that we are about to mention to your diet.
Vitamin B12 deficiency isn’t common in the United states due to the regular diet of the most people. However, it is more common amongst vegans and vegetarians because plant foods do not typically contains this vitamins. For those unable to get it from their diet, this vitamin can be consumed as an oral supplement, injection or Nasal spray.
Vitamin B12 is generally considered to be safe however, this is something that must be discussed and should be recommended by your physician. Sign and symptoms can be Anemia, Fatigue, Pale skin, Mood swings, dizziness, blurred vision, mouth pain, tingling in your hands and feets.
As a vegetarians, getting enough vitamin B12 in your diet can sometimes be challenging since the essential nutrients is mostly found in animal-based products. However, planty of delicious and nutrition plant-based foods are still rich in Vitamin B12.
Explore 17 Foods that Contain High Amount of Vitamin B12
01) Fish:
A 3 ounce serving of cooked Salmon provides approximately 2.7 micrograms of Vitamin B12, which easily covers the daily recommended intake. Other fish that are high in Vitamin B12 include Tuna, Trout, Salmon and Sardines. Tuna and Sardines are two commonly consumed fish that are high in protein, Vitamin and Minerals, including to be one of the healthiest fish on the planet due to being packed with B Vitamin and healthy fats.
02) Dairy Products:
This include Milk, Yogurt and cheese, which are all good source of vitamin B12. A cup of 2% milk provides approximately 1.3 micrograms of this vitamin, while cheese and non-fat greek yogurt are high sources as well. Dairy products are also great sources of Calcium, Phosphorus and other essential nutrients.
03) Beans:
Beans are an excellent source of protein, Fiber and essential nutrients such as Vitamin B12. Many types of beans such as navy beans, kidney beans and chickpeas are particularly good sources of this vitamins. Beans are incredibly versatile and can be used in a variety of dishes. They can be added to soups, salads, stews and sauces.
For example, Hummus, a popular dip made from chickpeas is an excellent source of Vitamin B12. It’s important to note that the amount of vitamin B12 in beans varies depending on the types of beans and how it is prepared. For example, canned beans may be lower in vitamin B12 than dried beans soaked and cooked at home.
04) Mushrooms:
Mushrooms are commonly used in many vegetarians and vegans dishes as a meat substitute, including them in your diet is a healthy choice as they are rich in fiber, vitamins and minerals and low in calories. Some types of mushroom such as Shiitake are also a good source of vitamin B12. While mushrooms do not naturally produce Vitamin B12, some types of mushrooms can absorb it from the soil and store it in their cells.
05) Animal Liver:
Organ meats, in general are some of the most nutrient dense foods on the planet. This is especially true for animal liver which is an excellent source of Vitamin B12. A 3 ounce servings of cooke Lamb Liver provides over 3,000% of the daily recommended intake. Beef nd veal liver are two other great option that you may considered. Liver is also a good source of other essential nutrients like Iron, copper and selenium.
06) Fortified Nutritional Yeast:
Fortified nutritional yeast is a deactivated yeast that is often used as a seasoning. It is available in flakes or powder form and can be used to add flavor to a variety of dishes. This type of yeast is often fortified with Vitamin and minerals, including Vitamin B12. One tablespoon of nutritional yeast can provide over 350% of the daily recommended intake of this vitamin. One study found that the addition of nutritional yeast to the diets of vegans was effective in preventing a vitamin B12 Deficiency.
07) Fortified Plant Milk:
Fortified plant milk is a great way for vegetarians and vegans to ensure they get enough vitamin B12 in their diet. Soy, Almonds and Oats milk are plant based alternatives commonly fortified with Vitamin B12. It’s important to check the label to see if the milk you choose is fortified with it’s essential vitamin. Vitamin B12 in fortified plant milk can vary depending on the brand and type. Typically, one cup of fortified plant milk can provide around 1-2 micrograms of vitamin B12, enough to meet the daily recommended intake for most adults.
08) Clams:
Clams may be small in size, but they are packed with important nutrients including Vitamin B12. In fact, researchers found that clams have the highest concentration of vitamin B12 out of any food known to men. You can get more than 3500% of the daily recommended intake simply by eating only 10 small clams. Not to mention clams are also a good source of Protein, Iron, Cholin and anti-oxidants.
09) Beef:
A 3 ounce serving of beef provides about 2.5 micrograms of vitamin B12, which is over 100% of the daily recommended intake. Beef is also a good source of protein, Iron and Other essential Vitamin and Minerals. However, not all cuts of beef are created equally when it comes to providing a boost to your overall health. Try to select leaner cuts of meat whenever possible to minimize your intake of saturated fat and cholesterol.
10) Fortified Breakfast Cereals:
Fortified breakfast cereals are type of cereals that have been enriched with vitamin and minerals that are not naturally present in the food. This explains why some are known to be great source of Vitamin B12. This type of cereals is a great option for for vegetarian and vegans because it is one of the few plant-based source of this important vitamins.
11) Soy Products:
Soy products, such as soy milk, soy yogurt and Edamame are plant-based foods high in protein and a good source of nutrient, including Vitamin B12. Soy beans contains a type of bacteria that can produce vitamin B12, making them a great option for individuals, who may struggles to get enough of this vitamin in their diet.
Soy milk and soy yogurt are popular dairy alternative often fortified with Vitamin B12 to provide a complete nutritional profile. One cup of soy milk or soy yogurt can provide upto 50% of the recommended daily intake of Vitamin B12. Edamame, which are young soybeans still in the pod, are also a good source of Vitamin B12 and can be eaten as a snack or added to salads and stir-fries.
12) Vegan Protein Powder:
Vegans protein powder can be made from various plant-based sources, including Peas, Rice, Hemp and soy. When looking for a protein powder fortified with Vitamin B12, please read the label carefully to ensure it meets your dietary needs. Add vegan protein powder to your smoothies for a quick and nutritious meals. Protein powder can also be used to make protein bars, baked goods and other recipes. In addition to vitamin B12, Vegan protein powder are often a good source of other essential nutrients, including iron, Calcium and Fiber. They are also typically low in fat and calories making them a great choice for anyoen looking to maintain a healthy weight.
13) Eggs:
In addition to being an excellent source of protein, they are also one of the best source of Vitamin B12. A single large egg provides approximately 0.6 micrograms of vitamin B12, which is over 25% of the daily recommended intake. Eggs are also a good source of other nutrients like Choline, Selenium and Vitamin D. Each of which can provide other benefits for the human body.
14) Fortified Dairy Milk:
We already mentioned that dairy products are great source of Vitamin B12, But the good news for non-dairy consumers is that fortified non-dairy milk is a good source as well. Soy milk, almond milk and rice milk. These are also great option for vegans and those who choose not to eat a lot of meat in their diet.
15) Whole Grains:
Whole grains like Quinoa and fortified whole grain cereals are a great source of several essential vitamins and minerals, including Vitamin B12. Vitamin B12 is not naturally present in whole grains but some fortified products provide a reliable nutrients like magnesium and iron.
Some brands of Quinoa are fortified with Vitamin B12, which makes it an even more nutrient-dense food choice. Fortified whole grain cereals are another good option for people who wants to add vitamin B12 for their diets. These cereals are made with whole grains and fortified Vitamin and minerals.
16) Algae:
Algae, specifically some forms of seaweed and microalgae, can be a good source of Vitamin B12. Nori, a seaweed often used to wrap sushi rolls, is a good source of Vitamin B12. Spirulina, the blue-green microalgae is also high in vitamin B12 and is commonly added to smoothies, juices and energy bars.
However, it’s important to note that all seaweeds and algae are good sources of Vitamin B12. Some types of seaweeds, like kelp and wakame, contains compounds that can interfere with the absorption of Vitamin B12. In addition, the vitamin B12 Content of Algae can vary widely depending on the species and cultivated method. For this reason, it is important to choose a reliable algae source, if you are looking to boost your Vitamin B12 Intake.
17) Tempeh:
Tempeh is a traditional Indonesian food made from fermented Soy Beans that is becoming increasingly popular in western diets, especially among vegetarians and vegans. It’s a nutrient dense food that is a good source of protein, fiber and various Vitamins and minerals including Vitamin B12.
Tempeh is made by fermenting cooked soybeans with a mold culture, producing a solid, cake-like products. During fermentation, the mold culture can produce Vitamin B12, Making tempeh is a good source of this essential nutrients. Tempeh has a firm, chewy texture, and slightly nutty flavor making it a versatile ingredients in many dishes.
It can be marinated, grilled, stir-fried or added to soups and stews. Tempeh can be used as a meat substitute in many recipes making it a great choice for individuals looking for plant-based protein sources.
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