Health

Foods High in Vitamin B12 (Vitamin B12 Rich Foods)

If you are an anemic then you should start consuming foods high in vitamin B12 because you are  are suffering from  vitamin B12 deficiency. It is one of the important nutrients that our body needs. It helps to produce healthy red blood cells (RBC). These cells carry oxygen to all parts of the body and provides energy to us. The lack of Vitamin B12 is known as Vitamin B12 deficiency anemia. During anemia, large RBCs are produced which are not good for the body.

Vitamin B 12 also known as cobalamin is mostly found in animal-based foods. The prime cause of vitamin B12 deficiency is pernicious anemia. It is caused due to lack of a protein. The protein is known as intrinsic factor, which our body requires for absorbing Vitamin B12 from the food in the body. The condition is common among women, old people and people who follow a strict vegan diet. The condition can be altered by introducing foods high in Vitamin B12 in your diet. Read more, to know foods high in Vitamin B12.

Symptoms of  Vitamin  B12 Deficiency(Anemia):

If the problem is not treated before handed then it can lead to:

Causes of Vitamin B12 Deficiency:

  • Thinner stomach linings.
  • Pernicious anemia
  • Surgeries in which par of stomach or small intestine is removed.
  • Alcohol
  • Immune system disorders
  • Consumption of acid reducing drugs.

Various Foods High in Vitamin B12

It is very important for a healthy body to get enough amounts of vitamin B12. Although it is very easy to get most B vitamins by simply maintaining a balanced diet which contains lots of proteins and whole grains, and of course the vitamin B12. Vitamin B12 is popularly known to help your body in the production of DNA and red blood cells. They support your immune system and also encourage a healthy nerve functioning which is typically found naturally only in animal sources.

Now, all these means that people who do not eat meat or dairy products can have trouble in achieving the daily recommended 2.4 micrograms (mcg) of vitamin B12. The quantity ranges to 2.6 mcg if you are pregnant and to 2.8 mcg if you are a nursing mother. People suffering from digestive issues including celiac disease and adults older than 50 are also at risk in being deficient to absorption problems. These can result in weakness, fatigue, and lightheadedness. So, if you eat these foods regularly and still witness the symptoms of vitamin B12 deficiency then it is recommended that you should see your doctor immediately.

1.) Soy Milk High in Vitamin B12

In vegetarian food, soy milk is one of the foods which is a rich source of Vitamin B12. It improves lipid profile, strengthen blood vessels, promotes weight loss. Soy milk contains phytoestrogens. It is a unique plant hormone that stops the production of testosterone in men. Less level of testosterone means less risk of prostate cancer. After menopause, women are at the higher risk of hurt disease, diabetes, and  obesity. The soy milk prevents post menstrual syndrome in women. It prevents osteoporosis also.

2.) Salmon High in Vitamin B12

Salmon is a type of fish that provides a high amount of antioxidant amino acid. Apert from Vitamin B12 it is an excellent source of selenium and Vitamin D.  It also contains a good amount of niacin, proteins, VitaminB6 and omega-3 fatty acids. Moreover, it increases cardiovascular vitality, boost brain functioning and they good for eyes as well.

Every 3 ounces of cooked sockeye salmon is known to have 4.8 mcg of vitamin B12 which has 80% DV.  Other health benefits of salmon say that it is a rich source of protein and heart healthy omega-3 fatty acids. This ingredient is also known to be a rich source of vitamin D. Every 3-ounce of salmon fillet contains more than 100% of your DV of vitamin D. 

Best ways to eat salmon is to maximize many health benefits of this ingredient. Experts even recommend baking salmon in the oven or grilling it instead of eating it deep fried, dried, or even salted. People also love grilled salmon accompanied with a salad which includes avocado and chickpeas. You can also try the recipe Mediterranean Salmon for the best of your experience.

3.) Meat High in Vitamin B12

Meat contains essential forms of amino acids which complete a protein. A complete protein is important for health as it promotes the regrowth of cells, hormone production,  muscle gain and immune function. Meat contains iron which prevents  anemia and pernicious anemia. Organ meats such as giblets and liver contain a high amount of iron. Meat also boosts energy and strengthens the immune system.

4.) Yeast High in Vitamin B12

Yeast is also a “complete protein”. It contains vitamin B-complex. It has a low amount of fat, sodium and sugar gluten. Moreover, it contains iron. Both fortified and unfortified yeast provide iron but fortified yeast provides 20% of the recommended daily value. Nutritional yeast is considered as an excellent  substitute for dairy products.

5.) Clams High in Vitamin B12

Clams may help to prevent memory disease such as Alzheimer, guards from anemia, combats with arthritis, enhances the immune system, regulates blood sugar levels, keep thyroid in the shape, prevents osteoporosis. It also promotes healthy skin and guard teeth and gums.

Try the recipe which includes clams in it for example seafood pasta that will majorly have clams along with other seafood variety. 3 ounces of cooked clams is known to have 84.1 mcg of Vitamin B12 which is 402% of your DV. Not only does a clam have the highest concentration of vitamin B12, It is also a rich course of potassium. Every three ounce of either canned or fresh clams are known to contain 534 mg of potassium which is 15% of your DV.

Some of the best ways to eat Clams are to include them in paste or stews, like Cioppino or Manhattan clam chowder. Steamed clams are also a good option. You will have to steam them until the shells crack open or you can also boil the clams for about five minutes after the shells crack open.

6.) Eggs High in Vitamin B12

Want to reduce weight? Eat  egg white. Eggs contain good fat which raises the HDL. Eggs contain choline, that builds cell membranes and produces signaling molecules in the brain. It reduces heart-related problems. Also, an egg contains lutein and zeaxanthin which promotes healthy eyes. It is a rich source of omega-3 fatty acids and proteins. The best advantage of an egg is that it contains fewer calories and still fulfills your hunger.

7.) Fortified Cereal High in Vitamin B12

Cereal is a common meal in the vegan diet. It promotes milk consumption in children. It is a good source of Vitamin D, calcium, and energy, which strengthens your born and makes your immune system strong. Moreover, it prevents constipation problem, reduce a risk of cancer and maintains blood sugar level.

8.) Plain Yogurt High in Vitamin B12

A plain yogurt contains lactic and probiotics which inhibit the bacterial growth in the stomach. It can help to prevent the osteoporosis. It reduces the risk of high blood pressure. Eat yogurt to get rid of constipation, diarrhea, colon cancer, lactose intolerance and inflammatory bowel disease. 8 ounces of low-fat yogurt is known to have 1.1 mcg of Vitamin B12 which is 18% DV. Other body benefits of Yogurt state that it is a great source of calcium, magnesium and also protein.

Studies have also shown that consuming yogurt regularly can help you to prevent diabetes and high blood pressure problems. All thanks to the presence of beneficial probiotics which have made it as a great digestive aid. It also helps to balance the microflora in your gut and eases out IBS symptoms.

foods high in vitamin B12

9.) Whey Powder High in Vitamin B12

It is a good source of Vitamin B12. Although, it is an artificial form of milk powder but contains an equal amount of nutrients such as calcium and proteins. It strengthens the bones and immunity system as well. Replace one glass of milk with whey powder to enjoy its benefits.

10.) Low Fat Buttermilk High in Vitamin B12

Buttermilk contains micronutrients such proteins, carbohydrates and saturated fatty acids. Buttermilk contains healthy bacteria that fights with bad bacteria that leads to  stomach related problems. Also,  helps you to get rid of lactose intolerance problem in which a person is allergic to a  lactose. Consume a 1-2 glass of buttermilk regularly.

11.) Crab High in Vitamin B12

Crab is a great source of proteins. Also, it contains long chain omega-3 fatty acids. It protects your heart and keeps the heart problems at the bay. It contains a high amount of selenium which prevents damage to tissues and cells. Also, it promotes normal growth maintain healthy skin and eyes.

3 ounces of crabs are known to have 10.3 mcg of Vitamin B12 which is 171% DV. Various other body benefits of crabs state that they contain vitamins A, B and C, along with the benefits of magnesium. Similar to oysters, crabs are also loaded with zinc. It is said that one can of blue crab meat has 4.7 mg, or 58% of your RDA. The best ways to experience the benefits of crabs is to prepare crab cakes as an appetizer. You can also add crabmeat to seafood chowder or mix it into your salad.

12.) Oysters High in Vitamin B12

Oysters are a rich source of  omega3 fatty acids, iron, zinc and vitamin B12. It boosts memory and the functioning of the brain. It helps to reduce weight, controls blood pressure. Moreover, it strengthens the immune system and improves the circulation of blood in the body. Oysters also help in preventing osteoporosis. However, it should not be eaten regularly as it contains sodium which is not good for people having heart-related problems. Oyster is yet another exciting variety of food that is known to be high in Vitamin B12. 3 ounces of cooked Oysters contain 21.84 mcg of Vitamin B12 which is 364% of the DV.

Other benefits of oysters include that they are known to contain more zinc than any other food. Six raw oysters have a whopping 32 mg of Vitamin B12 which is 400% of your RDA. This essential mineral supports your immune system. This happens by helping your body to fight off colds. Another benefit of oysters says that they have Zinc. Zinc can help your body by encouraging testosterone production, which may improve libido and eventually help women’s ovaries to stay healthy.

Best ways to eat them is to enjoy them as an appetizer. As recommended by Cynthia Sass, MPH, RD, and Health’s contributing nutrition editor. As an alternative, you can also use them in a seafood stew. Try the Oyster-Crab Bisque recipe for the best of your experience.

13.) Fortified Tofu High in Vitamin B12

Fortified tofu has numerous nutrients. It is high in protein, Vitamin D, phosphorus, and calcium. one serving of tofu contains 1.86 grams of cobalamin. It is good for health. Do add this in your diet.

14.) Beef High in Vitamin B12

Beef is also a rich source of Vitamin B12. However, choose lean meat as it more nutritious as compared to other meat. Apart from B12, beef is a rich source of iron, protein, zinc and phosphorus. Regulr consumption of  beef makes you healthy and strong (immune system).

15.) Cereals High in Vitamin B12

Cereal is one of the main food consumed by the vegans. The good news is, it contains a good amount of Vitamin B12. However, whole grain cereals are more nutritious. So make sure that you diet contain whole grain cereals.

16.) Mussels High in Vitamin B12

3 ounces of cooked Mussels are known to have 20.4 mcg if Vitamin B12 which is 338% DV. Other benefits of Mussels state that they are also a good source of protein, potassium, vitamin C and omega-3 fatty acids. The best way to enjoy the benefits of mussels is to steam them as an appetizer. Alternatively, you can also serve them in a seafood stew. Try the Spinach-Steamed Mussels with Thin Spaghetti for the best of your experiences to have foods rich in Vitamin B12.

17.) Sardines High in Vitamin B12

3 ounces of sardines are known to have 7.6 mcg in of Vitamin B 12 which is 126% DV. Other benefits of sardines state that these little fish looking creature are packed with calcium. Every 3 ounces of this fish has the same amount of vitamin B 12 as 8 ounces of milk. Sardines are also known to contain vitamin D and omega-3 fatty acids which are considered beneficial for your body and specifically the skin. In case if you are planning to purchase them canned in oil, make sure to rinse them before cooking. This is to get rid of excess salt. For the best of your experience to try foods rich in vitamin B12, try the recipe Fennel-Sardine Spaghetti.

18.) Tuna High in Vitamin B12

Every 3 ounces of light tuna fish is known to have 2.5 mcg of Vitamin B12 which is 42% DV. Other health benefits of Tuna includes that it is loaded with vitamin D which means that 3-ounce serving of tuna contains about 150 IUs, or 25% DV of Vitamin D. Similar to other seafood like salmon and trout, tuna is also a rich source of omega-3 fatty acids. It is also known to include eicosapentaenoic acids (EPAs) and docosahexaenoic acids (DHAs), which are thought to help boost your mood.

Best ways to eat tuna is to buy it canned for chunk light tuna in water. If you are making tuna salad, skip the mayo please. Mixing canned tuna with Dijon mustard, balsamic vinegar, lemon juice, and Italian herb seasoning is also a great idea to make a chilled tuna salad. Try this recipe Tuna and Vegetable Pasta Salad for the best of your experience to have foods rich in Vitamin B12.

19.) Haddock High in Vitamin B12

Every 3 ounces of cooked haddock is known to have 1.8 mcg of vitamin B 12 which is 30% DV. Other body benefits of having Haddock states that, though the ingredient known to contain fewer omega-3 fatty acids than oilier fish such as salmon, it is still a terrific low-fat protein source which is also a rich source of Vitamin B 12. It is also considered as a good option if you are concerned about mercury.

Haddock is known to have lower levels of the chemical than other fish, including tuna, halibut, and cod has. Some of the best ways to eat haddock is to either bake it in the oven with simple seasonings, including lemon and fresh herbs. Alternatively, you can also grill the fillets and serve on a bun.

20.) Beef High in Vitamin B12

3 ounces of broiled top loin sirloin is known to have 1.3 mcg Vitamin B12 which is 23% DV. Other health benefits stats that it is another great source of zinc. 3 ounces Beef is known to contain 7 mg of Vitamin B12. Beef is also a rich source of protein and vitamin B family’s riboflavin. Riboflavin is known to help alleviate the PMS symptoms.

Some of the best ways to eat beef is to keep it lean. Combining beef with whole grains, veggies and good fats including ginger, stir fry with beef over brown rice are some of the basics to do when planning to eat beef. Always be mindful not to overdo with this kind of meat. Red meat is known to be high in cholesterol and eating too much of it could increase the risk of heart disease. Try the recipe Steak with Scallion-Ginger Sauce for the best your experience if you are first time beef eater. 

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