Vitamin B12 foods: 5 best edibles that are rich in essential vitamin

Vitamin B12 is one of the essential nutrients of our body. It helps to maintain many systems and functions of our body such as RBC, nerves, DNA synthesis among others. Check out the best sources o B12 right here.
Vitamin B12 foods: 5 best edibles that are rich in essential vitaminVitamin B12 foods: 5 best edibles that are rich in essential vitamin
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Vitamin B12 is one of the essential nutrients of our body. It helps to maintain many systems and functions of our body such as RBC, nerves, DNA synthesis among others. It is one of the vital nutrients which helps in the development of the brain and that's why it's also known as brain food. So, it is very important to meet the daily requirement of B12 as its deficiency can lead to many health issues including cognitive issues and impaired nerve functions among others.  As per studies, the recommended daily requirement of the vitamin is 1.8- 2.4 micrograms.

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Weakness, shortness of breath, smooth tongue, constipation, diarrhea and tingling are some of the signs that show that you have inadequate levels of B12. For the uninitiated, vegetarians, pregnant or breastfeeding women among others are at high risk of deficiency. If you are also a B12 deficient and want to know which are the best sources of this vitamin then you are at the right place.

Here are 5 healthy foods for vitamin B12 deficiency:

1. Mozzarella, Cottage and Ricotta cheese

Cheese lovers can rejoice as now you have got an easy way to ramp up the needs of B12 with them. For the unversed, Mozzarella, cottage and Ricotta cheese provide a good amount of B12. So, whenever you crave for something which is diet-derailing then you can grab for these cheese.

2. Shrimp, sardines and clams

As per studies, shrimp can give you the 80% of the daily value of this nutrient. This is not, they are the best source of choline and lean protein. Clams are also loaded with several nutrients including this vitamin. Canned broth of clams provides 2.7–14.1 mcg of vitamin B12 (per 3.5 ounces). Speaking of  Sardines, a cup of this seawater fish can give you more than double the RDI. Sardines are also one of the best sources of Omega 3s.

3. Milk

Another common kitchen stape which will help you get closer to your B12 needs is milk. Around 20% of the daily value of B12 can come with a cup of milk. One should ideally go for skimmed or low-fat milk as they are low on calories and fats.

4. Chicken and beef

Chicken is also one of the best sources of B12 with 13.7 micrograms per cup. Did you red meat has a boatload of nutrients including B12. However, go for lean and grass-fed red meat.

5. Eggs

Eggs are packed with not just vitamin B12 including B2. As per reports, two large eggs give about 22% of the RDI for B12. Ideally one should have the yolks, as they have higher levels of vitamin B12 than the whites.

Other food items that are also rich in this nutrient are fortified cereal, tuna, fortified nutritional yeast, salmon, herring, trout, turkey and crab among others. Aside from food items, people who are deficient can also go for B12 supplements. As per researches, supplements taken by mouth or via injection are equally effective at restoring  B12 levels.

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