Vitamin B12 is very necessary for the growth and metabolism of the body. It helps in proper functioning of bones and tissues. It is also called cobalamin and is an essential vitamin necessary for maintenance of the nervous system and for preventing anemia. This essential vitamin is found in many fish, meats, and dairy products like cheese or milk. There are many other vitamin B12 foods which can be eaten to fulfill the demand of cobalamin. Deficiency of vitamin B12 can occur in anybody. A small child to an adult can face its deficiency. It is necessary to include many Vitamin B12 rich foods in your diet. It will make your body stays strong and healthy.
Causes of Deficiency of Vitamin B12:
- Poor eating habits
- Poor absorption of minerals
- Increased requirements due to growth
- Medication
- Certain disease conditions
- Intake of alcohol
- Oral contraceptives or pills
Symptoms of Deficiency of Vitamin B12:
- Poor growth
- Painful tongue
- Stomach and intestinal problems
- Poor appetite
- Fatigue
- Tiredness
List of Vitamin B12 Foods:
Vitamin B12 is very essential for our body. If you are suffering from its deficiency, no need to worry. Here is the list of vitamin B12 foods. These are easily available and easy to cook.
1.) Yogurt among Vitamin B12 Foods
Eating yogurt may help to decrease the risk of diarrhea, constipation and inflammatory diseases. While the exact amount of vitamin B-12 in yogurt will depend on the type of yogurt you are eating. It is found that each 8-ounce serving of plain yogurt contains about 1.3 mg of vitamin B-12. This is 53% of your daily recommended vitamin B-12. It makes yogurt an excellent source of this vitamin. Some types of yogurt are healthier than others. Fruit-flavored yogurts contain high sugar, so go for plain yogurt and add your favorite fruit. You can eat yogurt in any way you want. You can squirl it by putting water in it and drink. Also one can prepare a tasty dessert with yoghurt. It is an excellent food to fulfill the demand of vitamin B12 in the body.
2.) Quinoa Loaded with Vitamin B12
Quinoa is a very popular food. It is free from gluten and contains many essential amino acids. Along with this food is very rich in vitamin B12. This vitamin helps in production of more blood in the body. It maintains the ionic balance in the body. Moreover, the element like flavonoids present in it is a good antioxidant. This important foods cures inflammation, cancer and depression. The rich fiber and high protein present in it protects you from diseases. This food also increases the immunity and maintains the metabolism of the body. A cup of quinoa contains 118 mg of magnesium. Quinoa is very easy to prepare. You can boil them in water and eat. Also, you can try a tasty dish with it. Make a habit of eating this food as it is among vitamin B12 foods.
3.) Cheese- Rich in Vitamin B12
Cheese contains lots of vitamin B12. Along with this cheese is loaded with nutrients like proteins, phosphorous, vitamin A and vitamin D. This food is very healthy as it makes your bones strong. Cheese also boost the immune system of the body and prevents you from various diseases. This food also aids the process of digestion by promoting the digestive enzymes. It also prevents you from cavity as it contains low content of lactose. You can eat cheese in any way you like. You can eat them raw. Also, you can roast them with good quality oil. Moreover, you can put it in your salad, pasta, sandwiches or so on. Add this food in your diet as it is among foods high in vitamin B12.
4.) Eggs Full Rich Source of Vitamin B12
You can eat eggs to fulfill the demands of vitamin B12 in the body. Along with vitamin B12, it contains calcium, proteins and other nutrients which his very helpful to your body. It protects you from common health issues like dizziness, fatigue common cold or so on. Eggs also help in making up of hemoglobin in the body. It promotes the hormones for its proper function. According to a research it is found that 2 eggs contain around 2mg of iron, which is sufficient for our daily requirement of the body. To eat eggs you can boil them and eat. Alternatively, you can prepare the omelet from it by adding some more vegetables. Also, you can try some dish made with eggs and add it to your meal.
5.) Salmon with Vitamin B12
It is estimated that salmon contains 236% of vitamin B 12 per 113 grammes of it. Salmon is very rich in vitamin B12. It consists of omega 3 fatty acids. It is very important for cardiovascular activities. This in return, it reduces the risk of heart diseases which includes heart attack, high blood pressure or so on. It also improves the process of digestion by soothing the enzymes in the body. This food is very beneficial for the proper functioning of eye sight. To try this food, you can simply boil the salmon and eat. Also one can prepare a tasty dish with it.
6.) Sardines Full of Vitamin B12
Sardines contain plenty of vitamin B12. Every 90.74 grammes of sardines contains338% of vitamin B12. This food helps in the growth of muscles and bones. It also prevents you from ageing. Sardines contain omega 3 fatty acids, which helps in boosting the enzymes of the body. It promotes the optimal health of the body. This food is also rich in proteins and provides the good amount of amino acids. You can sprinkle sardines with lemon and olive oil. Also, you cab combines sardines with chopped onion, fennel or salt. You can also prepare a soup with it. Add this tasty and delicious food in your diet as it is among famous vitamin B12 foods.
7.) Chicken High in Vitamin B12
Chicken is a lean protein, making it terrific fat burning food. It contains lots of vitamin B12. Chicken also contains rich vitamin and minerals, which is very helpful for the body. It helps to boost up the metabolism and keeps you fit. Also, chicken makes your bones strong and keeps you healthy. There are countless healthy ways to eat chicken. You can grill it to eat. Also a tasty and roasted chicken is the best choice. One can bake the chicken in oven. Alternatively, you can make a delicious soup with it. Add chicken in your diet as it is among rich vitamin B12 foods.
8.) Red Meat among Vitamin B12 Foods
Red meat is also among vitamin B12 foods. Along with this it is also rich in nutrients and other minerals. It helps in the maintenance of the body and helps in the proper functioning of the tissues. Moreover, red meat is easily available and not so costly. It also makes up the muscle mass and helps in weight gain. You can eat red meat in different ways. You can boil it and eat. Also, you can prepare a tasty soup with it by adding some vegetables of your choice. Alternatively, you can cook a mouthwatering dish with red meat. It is a very healthy food and helps you to make you fit.
9.) Cereals- Rich in Vitamin B12
Cereals are very rich in vitamin B12. It helps in proper maintenance of tissues in the body. There are different types of cereals such as wheat, maize, grain or so on. These cereals are full of fiber and eases digestion. It also contains other minerals and nutrients which helps to maintain the metabolism of the body. You can eat cereals by any of the way you want. You can soak them one night before you eat. Also, you can cook some tasty dish with it. Add cereals in your diet as this food is very rich in vitamin B12.
10.) Oysters- Rich in Vitamin B12
Oysters are also good source of vitamin B12. A serving of 3 ounces provides 29.777 microgrammes of vitamin B12. It also consists of thiamine, vitamin C and vitamin D. Vitamin B12 is very essential as it maintains the proper metabolism of the body. It makes your bones strong and fulfill the desired nutrients of the body. This food also aids the process of digestion. Oysters are easily available in the market and not so costly. You can make a tasty soup with it and drink. Alternatively, you can also prepare a tasty dish with it. Start eating oysters in your meals.