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.
- Immune system disorders
- Consumption of acid reducing drugs.
Various Foods High in Vitamin B12:
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.
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.
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.
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.
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.
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.