Vitamins play an important role in the building and maintenance of human health, especially Vitamin B12. Also known as Cobalamin, Vitamin B12 is a cornerstone in supporting various crucial physiological functions in the human body.
Our body cannot produce Vitamin B12 naturally, and thus, it becomes important to depend upon external sources. In the world of nutrition, food is the first and most approached source before we delve into supplements.
It is easier to absorb Vitamin B12 from our daily diet; however, the process can be slightly tricky for vegetarians. But worry not; whether you are a vegetarian or a meat eater, here are the top 10 Vitamin B12 Foods you can include in your diet.
10 Foods Have High Vitamin B12: How These Foods Benefit Our Health?
Find Out Which Foods Are High in Vitamin B12 and How They Affect Your Health! Find out how eating these nutrient-dense foods can improve brain function, increase energy, and enhance general well-being.
Animal-Based Food Sources
Meat and other animal-based food items have always been in the top category when talking about rich sources of Vitamin B12. Here are some of the options to consider:
1. Beef-Liver
Vitamin B12: Approximately 70.7 micrograms per 3-ounce serving
Beef liver is a powerhouse of nutrients and one of the richest sources of Vitamin B12. It is also full of iron and zinc and is known to support blood health and immune function.
2. Salmon
Vitamin B12: Approximately 4.9 micrograms per 3-ounce serving
Salmon isn’t only a rich source of Vitamin B12 but is also packed with Omega-3 fatty acids. Adding Salmon to the daily diet can improve brain health and overall cardiovascular well-being.
3. Egg
Vitamin B12: Approximately 0.6 microgram per one large egg
Eggs provide a versatile source of Vitamin B12 along with choline, protein, and various other essential minerals.
4. Milk
Vitamin B12: Approximately 1.2 micrograms per cup
This calcium-rich beverage is a good source of Vitamin B12 along with Vitamin D. Regular consumption of milk is associated with improved bone health and overall well-being.
5. Chicken
Vitamin B12: Approximately 0.3 micrograms per 3-ounce serving
Chicken is a rich source of Vitamin B12 and is one of the easiest animal-based products to add to your daily diet. It is also rich in phosphorus, niacin, and phosphorus.
Plant-Based Food Sources
For vegans and vegetarians, here are some of the popular plant-based Vitamin B12 food sources:
6. Fortified Breakfast Cereals
Vitamin B12: This may vary depending on the brand.
Fortified breakfast cereals aren’t just the source of morning energy boast but are also added with vitamins and minerals. During the fortification process, essential nutrients like Vitamin B12 are added to the food item.
7. Fortified Plant Milk
Vitamin B12: This may vary depending on the brand.
Fortified plant milk, including Soy milk, Almond milk, etc, are amongst some of the best vegan-friendly Vitamin B12 foods. These alternatives are a rich source of calcium and Vitamin D, thus excellent for bone health.
8. Nutritional Yeast
Vitamin B12: Approximately 2.4 micrograms per tablespoon
Although nutritional yeast doesn’t naturally contain Vitamin B12, it is commonly fortified to act as a rich source. It also offers protein and dairy fiber.
9. Fortified Vegan Yoghurt
Vitamin B12: This may vary depending on the brand.
This dairy-free alternative for vegans, as well as vegetarians, contributed to the daily dose of Vitamin B12 along with other essential minerals and vitamins.
10. Fortified Tofu
Vitamin B12: This may vary depending on the brand.
Tofu, as a standalone, is a nutritious option to add to your daily diet, and once fortified, it transforms into an excellent option for Vitamin B12 alongside proteins and minerals.
However, it is important to learn that even though there are enough plant-based Vitamin B12 options available, a vegan or vegetarian diet may not be sufficient most of the time.
Individuals following these dietary choices may have to be mindful of their Vitamin B12 consumption or consider supplements.
Recommended Daily Intake
The daily recommended intake of Vitamin B12 can vary depending on age, gender, and weight. Here are the recommended dosages as per the National Institute of Health (Office of Dietary Supplements) for different age groups:
0 to 6 months: 0.4 micrograms
7 to 12 months: 0.5 micrograms
1 to 3 years: 0.9 micrograms
4 to 8 years: 1.2 micrograms
9 to 13 years: 1.8 micrograms
14 to 18 years: 2.4 micrograms
Adults: 2.4 micrograms
Pregnant (Teens and Women): 2.6 micrograms
Breastfeeding (Teens and Women): 2.8 micrograms
Tips for Vitamin B12 Absorption
Besides consuming Vitamin B12-rich food, it is important to ensure that your body is absorbing it rightfully. Vitamin B12 absorption is a complex process, and here are some of the tips to keep in mind:
- Consume Vitamin C-rich foods with every meal to improve the absorption of non-heme iron, which is often found in plant-based Vitamin B12.
- Incorporate enough protein into your diet since it is necessary for the absorption of Vitamin B12 in the small intestine.
- Consider adding Hydrochloric acid supplements into your routine, especially if you have low stomach acid. This supplement is essential for releasing Vitamin B12 from the food items.
- Avoid excess alcohol consumption as it may interfere with Vitamin B12 absorption.
- Be mindful of antacids and proton pump inhibitors (PPI), as they can affect the absorption of Vitamin B12.
- Individuals following a vegan or vegetarian dietary lifestyle may need Vitamin B12 supplements.
- Individuals with absorption issues, including gastronomical conditions and pernicious anemia, may benefit from Vitamin B12 injections instead of tablets.
Conclusion
Overall, Vitamin B12 is an essential mineral, and ensuring its absorption through daily dietary choices is crucial. The top 10 Vitamin B12 foods mentioned in the article above provide a diverse platter for individuals with both animal-based and plant-based choices.
For those with Vitamin B12 deficiency or specific dietary restrictions, regularly monitor your Vitamin B12 levels. In circumstances where food isn’t enough for you, consult your doctor for Vitamin B12 supplements.
References:
- Vitamin B12: Dietary supplement fact sheet for health professionals. (2016, February 11). Retrieved from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
- Nexo, E. & Hoffmann-Lücke, E. (2011). Holotranscobalamin, a marker of vitamin B-12 status: analytical aspects and clinical utility. The American Journal of Clinical Nutrition, 94(1), 259S-265S. Retrieved from
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127504/ - Oh R, Brown DL. Vitamin B12 deficiency. Am Fam Physician. 2003 Mar 01;67(5):979-86.
https://pubmed.ncbi.nlm.nih.gov/12643357/
