Vitamin B12 is an essential nutrient that your body cannot produce on its own, therefore you must obtain it through your diet or supplements. Because our bodies cannot produce Vitamin B12 on their own, consuming rich dietary sources becomes critical to general health. While it is predominantly found in animal-based products, there are numerous vegetarian vitamin B12 meals.
The standard dose for adults is 2.4 mcg. Higher doses are required for older persons, as well as pregnant and breastfeeding women.
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Here are ten vitamin B12-rich foods to fulfill your daily dose of Vitamin B12
1. Salmon
Salmon is high in B12 vitamins and high in protein and omega-3 fatty acids, making it excellent for heart health. 100 salmon jewels provide your body with 3.2ug B12 vitamin. B12 content in half-cooked salmon is 200% of the daily value (DV). In addition, a half fillet contains 40 gm of protein and 2-4 g of omega-3 fatty acids. All of these nutritional properties emphasize the importance of salmon in the daily diet. Source
2. Eggs
Eggs include a lot of complete protein and B vitamins, especially B2 and B12. Two big eggs (100 g) provide approximately 46% of the DV for vitamin B12 and 39% of the DV for vitamin B2. According to studies, egg yolks contain more vitamin B12 than egg whites. As a result, eating whole eggs rather than only the whites is advised. Source
3. Milk and dairy products
Milk and other dairy products, such as yogurt and cheese, are high in protein as well as a variety of vitamins and minerals, including vitamin B12. One cup (240 mL) of whole milk contains 46% of the daily value (DV) for vitamin B12. A large slice of Swiss cheese (22 grams) contains roughly 28% of the DV. Plain full-fat yogurt may also be a good source. Source
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4. Fortified non-dairy milk
Non-dairy milk is popular among those looking for a nutritious vegan alternative to dairy milk. Although soy, almond, and rice milk are not naturally high in vitamin B12, they are typically fortified, making them a good source of this vitamin. In 1 cup (240 mL), soy milk contains up to 86% of the DV for vitamin B12. Source
5. Fortified cereal
B vitamins, particularly B12, can be found in fortified cereals. Food fortification is the addition of nutrients that were not originally present in the food. For example, 1 cup (59 grams) of Malt-O-Meal Raisin Bran has up to 62% of the DV for vitamin B12. This cereal also contains 29% of the DV for vitamin B6, as well as adequate quantities of vitamin A, folate, and iron. Source
6. Trout
Rainbow trout is believed to be one of the healthiest fish. This freshwater species is high in protein, good lipids, and B vitamins. A 3.5-ounce (100-gram) plate of trout fillet contains approximately 312% of the daily value for vitamin B12 and 1,171 mg of omega-3 fatty acids. Experts recommend a combined daily consumption of 1,100-1,600 mg of omega-3 fatty acids for adults. Source
7. Tuna
Tuna is a popular fish that is high in nutrients such as protein, vitamins, and minerals. It has high levels of vitamin B12, particularly in the dark muscles close beneath the skin. A 3.5-ounce (100-gram) portion of cooked tuna provides 453% of the daily value (DV). Source
8. Yoghurt
Yogurt is a nutrient-dense and flexible food high in vitamins and minerals, including vitamin B12. Yoghurt is a good source of vitamin B12, with one cup of plain yogurt containing around 1.4 micrograms (23% DV). Yoghurt is high in protein, calcium, and other vitamins and minerals, in addition to vitamin B12. Source
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9. Nutritional Yeast
Nutritional yeast is another fortified food that contains vitamin B12. Many vegetarians and vegans enjoy this dish. Nutritional yeast, in addition to its nutritional benefits, adds depth of flavor to cooking. One tablespoon of 100%-fortified nutritional yeast contains 2.4 mcg (or 100% of the DV) of vitamin B12. Source
10. Paneer
Paneer is a good source of vitamin B12, supplying at least 20% of the daily need. For example, 100 gms of paneer contains roughly 0.8g of vitamin B12, which provides for about one-third of an adult’s daily requirement. Source
Vitamin B12 is a vital element that your body needs for a variety of essential functions. It is abundant in animal products, fortified foods, and dietary supplements. Liver, meat, sardines, clams, and dairy products are among the best sources.
Eating these foods may significantly benefit your overall health, whether you wish to raise your daily dose of vitamin B12 or prevent deficiency.
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