Living a healthy lifestyle means staying in tune with your body signals. Listening to your body signals gives you an idea about your lifestyle, diet, and routine. When it comes to nutrition, it is important to consume dietary vitamins and minerals that help you to be energized and healthy throughout the day. Vitamin B12 is also one of the essential nutrients that your body can not make on its own. So it is a must to get it from your daily diet and essential foodstuff.
Generally, vegetarian people and pregnant women suffer from a deficiency of Vitamin B12. If you properly track your diet plan and healthy routines, several food options, and supplements can improve your Vitamin B-12 levels.
Here are 10 Vitamin B12-rich foods that you must include in your diet.
Salmon is rich in B12 vitamins and packed with protein and omega-3 fatty acids for a healthy heart. 100 gems of salmon can give 3.2ug B12 vitamin to your body. Half-cooked Salmon contains 200% of the daily value (DV) for B12. This fish also offers 40 gm of protein and 2-4 g of omega-3 fatty acids in just a half filet. All these nutritional values highlight the requirement of Salmon in daily diet.
Clams are small, chewy mollusks that are packed with essential nutrients. These mollusks are a lean source of protein and are highly rich in vitamin B12. Eating a small amount (192g) of Clams gives you more than 7000% DV. Studies also show that Clams are also rich in antioxidants which can be used to reduce early aging. Another interesting fact about Clams is that it gives high nutritional benefits when you take a broth of Clams by boiling it.
Sardines are soft bony, saltwater fishes enriched in all types of nutrients. Most people consume canned sardines in oil, sauces, or water rather. You can also buy them fresh from anywhere. It is generally consumed in Asian and European countries. It contains 100 Cal, 14 gm of proteins, and 5 gm of fats. 150 gm of Sardines can give you good daily value for Vitamin B12. It is also rich in Omega 3 fatty acids, which help in heart-related diseases.
Beef is another excellent source of vitamin B12. 190 gms of Beef can offer you 467% DV for Vit B12. Along with B12, it contains B2, B3, and B6 with a large amount of protein. Beef is also enriched in iron, which helps maintain the blood’s RBC count. Three ounces of Beef can provide 2.1 g of iron.
- Fortified Cereal
Cereal is another food that is fortified with proteins and vitamins. This is the best option for vegans or vegetarians to fulfill the need for B12 and other vitamins. Several fortified cereal foods in the market, like corn flakes, oats, Muesli, and Rice Krispies, offer you B12 and proteins with great taste. Different types of cereal are also rich in iron which helps to increase hemoglobin levels in the blood.
- Nutritional Yeast
Nutritional yeast is a great source of protein, vitamins, and minerals. Natural yeast does not contain enough B12, but after fortification, it is a great source of this vitamin. Interestingly, this nutritional yeast is synthesized in the labs, so vegan people can also consume it to fulfill their nutrient needs. Two tablespoons of nutritional yeast contain 313% of the daily value of Vitamin B12. Hence, it is a reliable and consistent food supplement option for vegans and other people.
- Dairy Products
Milk and other dairy products are great sources of protein, minerals like calcium, and vitamins, including B12. All dairy products are rich in calcium, so daily intake of these helps you to strengthen your bones. One cup of milk can give 46% of the daily value of Vitamin B12. Yogurt with less fat is also a good food supplement for vegan people to complete the need for all vitamins and minerals.
Eggs have the highest biological standard value for protein and vitamins. Only one egg can give you 7gm of proteins, 75 cal, and 5gm of fats, along with vitamins, iron, and minerals. Eggs are a complete source of proteins and vitamins, especially B2 and B12. Studies show that B12 is richer in egg yolk than egg white, so eating part of egg yolk rather than white is recommended. Along with vitamins, eggs also give you disease-resistant ability due to the presence of lutein and zeaxanthin nutrients.
Tuna is a saltwater fish mainly found in the Atlantic Ocean. It is also a good source of vitamins B6 and B12. Tuna is one of the popular seafood in Indonesia, with lots of nutrition in it. The high Omega -3 fatty acids in Tuna help reduce the risk of heart disease. Omega -3s protein in it is good for the health of your retina and eyes.
- Fortified Soy Milk
Fortified products like almond and coconut milk are excellent sources of Vitamin B12. Unprocessed soybeans do not contain Vit B12, but fortified soy milk is rich in protein, vitamins, and calcium. One cup of Soy milk contains 1 mcg of B12 vitamin, which fulfills the nutritional needs of vegetarian people.
Vitamin B12 is the key nutrient required for the proper functioning of body and brain cells. It is pretty apparent from the above information that a high quantity of B12 vitamin is generally found in animal food and fortified food. However, vegans can also satisfy their needs by incorporating fortified cereals, dairy products, and other supplementary foods regularly in their diets. These dietary supplements greatly fulfill your body’s nutritional requirements if you suffer from vitamin deficiency.