Cobalamin, referred to as Vitamin B12, is a water-soluble nutrient needed for good health. It has many essential functions in your body that keep nerves healthy, support the production of DNA and red blood cells, and maintain normal brain function. The RDI value of vitamin B12 will vary according to age. The average daily intake of foods rich in vitamin B12 is about 2.4 mcg.
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What is vitamin b12 deficiency?
Vitamin B12 is present in the stomach with the help of a protein called intrinsic factor. This substance is tied to the vitamin B12 molecule and works with its assimilation into your blood and cells. As the body does not produce enough intrinsic factors, vitamin B12 deficiency occurs.
Symptoms of vitamin b12 deficiency
- Pale skin
- Fatigue and weakness
- Tingling in hands or feet
- Muscle weakness
- Low blood pressure
- Shortness of breath
- Nerve damage
- Blurred vision
- Depression
- Poor memory
- Mood changes
Non-Veg Foods Rich in Vitamin b12
Lamb kidneys and Liver
Organ meats are some of the highly nutritious food. Especially, kidney and Liver from lamb are foods rich in b12 vitamin. It is also high in vitamin A, B2, copper, and selenium. Serving 100g of lamb liver provides 3,571% of the Daily Value (DV) for vitamin B12. Lamb’s kidney provides about 3,000% of the DV for vitamin B12.
Beef
Beef is an excellent source of food rich in vitamin B12. One piece of a grilled steak (about 190g) provides 467% of the DV for vitamin B12. It also contains considerable amounts of vitamin B2, B3, B6, and selenium, and zinc. Beef liver is also rich in vitamin B12, folic acid, vitamin A, protein, and iron.
Clams
Clams are little, chewy shellfish that are loaded with nutrients. It is one of the foods rich in B12 vitamins. Clams are also a good source of protein, iron, and other B vitamins containing low fat.
Trout
Trout is one of the healthiest fish rich in B12 vitamin. Serving 100g of Trout fillet offers about 312% of the DV for vitamin B12. In addition, it contains a great source of minerals such as phosphorus, manganese, selenium, and fats such as omega-3 fatty acids.
Salmon
Salmon is notable for having one of the highest concentrations of omega-3 fatty acids. It’s also an excellent source of B12 vitamins. A fillet of cooked salmon (about 178g) provides 208% of the DV for vitamin B12 and 4,123 mg of omega-3 fatty acids.
Tuna
An excellent source of protein, vitamins, and minerals. Tuna contains high vitamin B12, especially in the right muscles, which are known as dark muscles.
Sardines
Sardines are tiny, soft-boned fish. It is one of the healthiest foods because it contains every nutrient in a reasonable amount. For example, serving 150g of drained sardines provides 554% of the Daily Value for the B12 vitamin. Sardines also have a high amount of omega-3 fatty acids.
Ham
Ham is pork meat that contains vitamin B12 in reasonable amounts and other B vitamins. It’s lower in fat, cholesterol, and calories than other meats but often high in sodium.
Eggs
Eggs are an excellent food source of protein, folic acid, and vitamin B12, and B. Egg yolks have higher vitamin B12 than egg white. 100g (two large eggs) of egg supply about 46% of the DV for vitamin B12.
Milk and dairy products
Milk and dairy products are good food sources of protein, vitamins, and minerals, including vitamin B12. One cup of whole milk provides about 46% of the DV for vitamin B12. For example, a large slice of Swiss cheese can contain about 28% of the DV. Yogurt is another source high in vitamin B12.
Vegan foods rich in b12 vitamin
Vitamin B12 is absent in plant food sources, so individuals on a plant-based diet need to get it through fortified food sources and supplements. Vegans have a limited number of options.
- Breakfast cereals
- Nutritional yeast
- Fortified non-dairy milk (such as soy, almond, coconut, and rice milk)
- Tempeh
- Algae/seaweed
- Mushrooms
Fortified breakfast cereals
Breakfast cereals are great vegan foods rich in vitamin B12. However, different brands may contain different amounts. So look for varieties that offer 100% of the DV for vitamin B12.
Fortified nutritional yeast
Nutritional yeast is an excellent vegan source rich in protein, vitamins, and minerals. However, nutritional yeast does not contain vitamin B12 naturally. Instead, it usually’s fortified, making it a great source of vitamin B12.
Fortified non-dairy milk
Non-diary milk is an excellent source of vegan food rich in B12 vitamins. While plant milk such as soy, almond, coconut, oat, cashew, and rice milk is not naturally rich in B12 vitamins. It’s commonly fortified and making it a rich source of this vitamin.
TemNori (Algae/Seaweed)
Nori is a seaweed, a good source of vitamin A, C, and especially vitamin B12. So it’s a great dietary option for vegans. This seaweed product is usually available in Asian countries.
Mushrooms
Mushrooms are one of the best vegan options loaded with protein, vitamins, minerals, and antioxidants. There are many kinds of mushrooms, which contain nutrients in various amounts. Generally, mushrooms are rich in B vitamins, such as riboflavin, thiamine, niacin, B-6, and B-12. Among different types, crimini and shiitake mushrooms are excellent foods rich in B12 vitamins.
FAQ
Generally, animal foods, including meat, fish, eggs, and dairy products, are rich in B12 Vitamin.
Vitamin B12 is naturally not found in plant foods. Hence they are fortified and making it foods rich in vitamin B12. These include fortified breakfast cereals, nutritional yeast, plant milk such as soy, almond, coconut milk, and dairy-free yogurt.