Vitamin B12 intake is less in the diet of most people. They switch to expensive multivitamin supplements for it. But these needs of B12 can be met by simple changes in diet.
That would be a cheaper way to meet our daily requirements for this vital vitamin of the B group.
Vitamin B12 and its role in the body
Vitamin B12 has another name as well. It is cobalamin. It is an essential vitamin for the body that serves several vital functions. B12 comes through diet and is water soluble. It gets absorbed via the gut and into the blood and cells.
This vitamin is required in the manufacture of red blood cells. And they are involved in DNA making. Vitamin is a must for brain health. Its absence results in cognitive decline and memory loss.
It maintains body energy levels. People deficient in it feel weak and tired. This vitamin also lowers the risk of age-related degeneration of the macula of the eye.
Eggs (Source: Solid Starts)This vitamin is not synthesized by our body. The main source of it is the food of animal origin. Hence for people solely on a vegetarian or vegan diet, its deficiency is common. Nutritionist Anna Taylor says:
“If left untreated, vitamin B12 deficiency can lead to anemia, nerve damage and more,”
Sources of this vitamin
Incorporate these food items into your daily diet to overcome their deficiency.
1. Milk
Milk and milk products are fortified with this vitamin.
Hence consuming milk can prevent the vitamin B12 deficiency. If you are allergic to or intolerant to regular milk, switch to soy milk or almond milk. But check the label to ensure that it has the fortification of this vitamin in it.
2. Eggs: good source of vitamin B12
B12 is present more in egg yellow. Anna reveals:
“Egg yolks contain more vitamin B12 than egg whites,”
“It’s important to eat the whole egg if you are trying to increase your vitamin B12 intake. But if you have high cholesterol, consult with your doctor or dietitian first.”
3. Fortified cereals
Some cereals are good sources of this essential vitamin. Anna warns:
“Just be sure to choose a cereal that is low in added sugar and high in fiber and whole grains,”
4. Yoghurt
Full-fat yogurt has B12 in it. But if you want to go fat-free choose low-fat Greek yogurt. It provides B12 with fewer fat.
Salmon cuts (Source: Healthline)5. Salmon
Half of the salmon fillet that is cooked provides double the amount of daily allowance of B12 vitamin. This fish has omega-3 fatty acids and protein and vitamins.
6. Tuna
Similarly, tuna fish cooked or canned has adequate B12 to meet your daily requirements. The muscle below the skin has the most concentration of this vitamin.
7. Beef
Anna explains:
“As a rule of thumb, choose leaner meats, which contain higher vitamin levels,”
“And always try to grill meat instead of frying it.”
8. Liver and kidneys
Organ meat is rich in this vitamin. But it also has high levels of cholesterol. Therefore, if you choose this as an option for B12 eat it only in moderate amounts.
Also, read Dandelion greens: health benefits and other uses of the plant!
9. Clams
Cooked clams (Source: The Mediterranean dish)It is a great source of B12 vitamin. It also has good amounts of proteins, iron, and antioxidants.