15 Foods Rich in Vitamin B12

Vitamin B12, also known as cobalamin, is an essential nutrient that plays a crucial role in many bodily functions. It is necessary for the proper formation of red blood cells, DNA synthesis, and the healthy functioning of the nervous system. If you want to know about foods rich in vitamin B12 and why vitamin B12 is essential to our body, know further in detail. 

What is vitamin B12?

Vitamin B12 is found naturally in animal-based foods, including meat, fish, poultry, eggs, and dairy products. It is not found in significant amounts in plant-based foods, making it difficult for vegetarians and vegans to get enough of this nutrient through diet alone.

Vitamin B12 deficiency can cause a variety of symptoms, such as fatigue, weakness, constipation, nerve damage, and anemia. In severe cases, it can also lead to irreversible neurological damage. People at risk of deficiency include vegetarians, vegans, elderly individuals, and those with certain medical conditions.

15 foods rich in Vitamin B12

Here is the list of foods rich in Vitamin B12:

1. Beef liver

Beef liver is one of the most concentrated sources of Vitamin B12. A 3-ounce serving contains about 70 micrograms of B12, which is more than 1,200% of the daily value. It is one of the best food rich in vitamin B12.

2. Wild-caught salmon

Salmon is an excellent source of Vitamin B12. A 3-ounce serving of wild-caught salmon contains about 4.9 micrograms of B12, which is about 81% of the daily value.

3. Tuna

Tuna is a good source of Vitamin B12. A 3-ounce serving of canned tuna contains about 2.5 micrograms of B12, which is about 42% of the daily value.

4. Beef

Beef is a good source of Vitamin B12. A 3-ounce serving of beef contains about 2.2 micrograms of B12, which is about 37% of the daily value.

5. Pork

Pork is a good source of Vitamin B12. A 3-ounce serving of pork loin contains about 1.3 micrograms of B12, which is about 22% of the daily value.

6. Chicken

Chicken is another good source of Vitamin B12. A 3-ounce serving of chicken breast contains about 1.4 micrograms of B12, which is about 23% of the daily value.

7. Milk

Milk is a good source of Vitamin B12. One cup of milk contains about 1.2 micrograms of B12, which is about 20% of the daily value.

8. Yogurt

Yogurt is another good source of Vitamin B12. One cup of plain, low-fat yogurt contains about 1.4 micrograms of B12, which is about 23% of the daily value.

9. Eggs

Eggs are a good source of Vitamin B12. One large egg contains about 0.6 micrograms of B12, which is about 10% of the daily value.

10. Cheese

A good source of vitamin B12 is cheese. One ounce of cheddar cheese contains about 0.9 micrograms of B12, which is about 15% of the daily value.

11. Shellfish

Clams, mussels and oysters are great sources of Vitamin B12, with about 84 mcg per 3.5 oz serving, which is about 1400% of the daily value.

12. Sardines

A 3-ounce serving of sardines contains about 2.6 micrograms of B12, which is about 43% of the daily value.

13. Mackerel

A 3-ounce serving of mackerel contains about 2.3 micrograms of B12, which is about 38% of the daily value.

14. Crab

A 3-ounce serving of crab contains about 1.5 micrograms of B12, which is about 25% of the daily value.

15. Fortified breakfast cereals

Many breakfast cereals have vitamin B12 added to them. Some examples of fortified breakfast cereals include Kellogg’s All-Bran, General Mills Cheerios, and Post Grape-Nuts. These fortified cereal can provide around 20-30% of the daily value of Vitamin B12 per serving.

It’s important to note that among these foods, only fortified breakfast cereals are suitable for vegans.

What are Vitamin b12 deficiency symptoms?

Vitamin B12 deficiency can cause a wide range of symptoms, some of which may not be immediately obvious. Some common symptoms of vitamin B12 deficiency include:

• Fatigue and weakness

Vitamin B12 is necessary for the production of red blood cells, which carry oxygen throughout the body. When a person is deficient in vitamin B12, the body can’t produce enough red blood cells, which can lead to fatigue and weakness.

• Anemia:

Vitamin B12 is necessary for the production of red blood cells. A deficiency can lead to a type of anemia called megaloblastic anemia, which results in fewer and larger red blood cells.

• Numbness and tingling in the hands and feet:

Vitamin B12 is necessary for the healthy functioning of the nervous system. A deficiency can cause damage to the nerves, resulting in numbness and tingling in the hands and feet.

• Depression and anxiety:

Low levels of vitamin B12 have been linked to mood disorders such as depression and anxiety.

• Difficulty in balance:

Vitamin B12 deficiency can cause damage to the spinal cord and brain, making it difficult to maintain balance.

• Soreness and redness of the tongue:

Vitamin B12 deficiency can cause a condition called glossitis, which is characterized by soreness and redness of the tongue.

• Diarrhea or constipation:

The deficiency of Vitamin B12 can cause digestive problems such as diarrhea or constipation.

• Difficulty in breathing:

Vitamin B12 deficiency can lead to the build-up of fluid in the lungs, making it difficult to breathe.

• Vision loss:

Vitamin B12 deficiency can cause damage to the optic nerve, resulting in vision loss.

Some of these symptoms can be caused by other medical conditions, so it’s important to consult a doctor if you suspect you may be deficient in vitamin B12. A simple blood test can confirm a deficiency.

Why Vitamin B12 is essential to our body?

Vitamin B12 is essential to our body for several reasons:

1. Red blood cell formation: Vitamin B12 helps the body to produce healthy red blood cells, which are responsible for carrying oxygen throughout the body.
2. DNA synthesis: Vitamin B12 is necessary for the proper formation and replication of DNA, the genetic material in all cells of the body.
3. Nervous system function: Vitamin B12 is necessary for the healthy functioning of the nervous system, including the formation of the protective covering of nerve cells and the production of neurotransmitters, which are chemicals that transmit signals in the brain and throughout the body.
4. Mental function: Vitamin B12 is essential for maintaining good mental function, memory and concentration.
5. Folate metabolism: Vitamin B12 works with folate (another B vitamin) in the metabolism of homocysteine, an amino acid. High levels of homocysteine are associated with an increased risk of heart disease and stroke.
6. Pregnancy: Vitamin B12 is important for pregnant women as it helps in the development of the fetus’s brain and nervous system.
7. Anemia prevention: Vitamin B12 deficiency can lead to a type of anemia called megaloblastic anemia, where there is a decreased production of red blood cells.

It is important to have enough Vitamin B12 in your diet, as deficiency can lead to serious health problems. Therefore, it’s recommended to consume Vitamin B12 rich foods or supplements if you are at risk of deficiency.

What causes Vitamin B12 deficiency?

B12 deficiency can be caused by a variety of factors, including a lack of vitamins in the diet, problems with absorption, and certain medical conditions. Some people may not consume enough B12 in their diet, especially vegetarians and vegans, as the vitamin is mostly found in animal products.

Others may have difficulty absorbing the vitamin due to conditions such as pernicious anemia or surgery that affects the stomach or small intestine. Certain medications, such as proton pump inhibitors (PPIs), can also lead to B12 deficiency.

Facts about Vitamin B12

• A water-soluble vitamin called vitamin B12 is necessary for the development of red blood cells, healthy brain and nervous system function, and other processes.
• It is found naturally in animal-derived foods such as meat, fish, dairy products and eggs. Plant-based sources of B12 are limited and not reliable for dietary consumption.
• The amount of vitamin B12 that should be consumed on a daily basis by people is 2.4 micrograms.
• B12 deficiency can cause a variety of symptoms, including fatigue, weakness, constipation, loss of appetite, weight loss, and nerve damage.
• B12 deficiency can also lead to a type of anemia called pernicious anemia, which can cause symptoms such as pale skin, shortness of breath, and a fast heartbeat.
• People at risk of B12 deficiency include vegetarians and vegans, as well as those with certain medical conditions or who take certain medications that affect B12 absorption.
• B12 supplements and fortified foods are available for those who do not get enough B12 from their diet.

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