There are plenty of fruits that contain B12. Typically, people associate this vitamin with things like organ meats and slimy fish, but many of the finest fruits that are packed with nutrients also contain B12. Not only do these fruits contain a lot of nutrients, such as vitamins and minerals, but they also have plenty of health benefits as well. The following list contains ten great fruits that contain B12.
Vitamin B12-rich fruits and vegetables
What is vitamin B12?
Vitamin B12 is an essential vitamin spotted in animal-product foods. It is a water-soluble vitamin. This vitamin aids in forming red blood cells in our body and the maintenance of the central nervous system. If you regularly consume adequate meat and dairy products, it is more than sufficient for vitamin B12 in your diet.
Some medications can lower the effect of vitamin B12 in your body:
- Proton pump inhibitors. Example(Prilosec, Prevacid)
- H2 receptor antagonist (Zantac, Pepcid)
There are additional supplements available to get enough vitamin B12. Most of the B12 supplement’s content in dietary products is synthetic.
Why is vitamin B12 essential?
The human body regularly needs vitamin B12 for proper functioning of the body. Vitamin B12 can also be obtained from the foods we eat. Inadequate vitamin B12 affects the growth of the body and creates some of the underlying symptoms.
Signs revealed when you are not getting enough vitamin B12 can be listed as,
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- loss of appetite
- weight loss
- numbness and tingling
- balance problems
- difficulty thinking
- confusion or memory problems
- sore mouth or tongue
A deficit of vitamin B12 perturbs the production of healthy red blood cells. Unhealthy cells die naturally before they involve in the production of new ones. This cycle leads to megaloblastic anaemia, also termed pernicious anaemia. Megaloblastic anaemia occurs if you do not eat enough foods that contain vitamin B12. You need to take vitamin B12 injections in case of a vitamin B12 deficit.
Common symptoms of anaemia
- decreased appetite
- extreme fatigue
Vitamin B12-rich fruits
Most of the fruits do not contain vitamin B12. Most of the fruits are high in folic acid. Therefore vitamin B12 content is less in fruits.
Apart from B12 factors, apple is rich in antioxidants, flavonoids, and fibre.
Apple also contains other factors like polyphenols in sizable quantities found in both pulp and peel of its layer. It also acts as an antioxidant. Apple has high vitamin B12 content.
Bananas are more nutritious and contain high vitamin-rich substances compared to other fruits. Banana also has more incredible health-enriching factors than an apple, which effectively benefits your health. Banana is one of the best vitamin B12-rich fruits.
Banana does contain vitamins and fibre, which helps in managing blood pressure, reducing stress, relieving constipation and ulcer problems. Banana has the power of controlling total body temperature.
Blueberry is another fruit with high vitamin B12 rich fruit. Blueberry contains many antioxidants that keep our health and skin pure and healthy.
Apart from this, Blueberries have many benefits rather than vitamin B12. Blueberries generally reduce weight, increase the digestion, remove stress, cancer, diabetes, etc.
Orange naturally contains a lot of vitamin B12 factors. Orange contains beta-carotene, antioxidants, calcium, which are very vital nutrients for our body.
Vitamin B12 rich dry fruits
Good sources of vitamin B12 also include dry fruits. Almonds and peanuts have strong vitamin B12 content.
Vitamin B12-rich vegetables
Alpha-alpha is a name derived from the Arabian language, which means the head of plants. Its roots are deep below the earth at a range of 20 to 30 feet below the earth.
Alpha-alpha contains enormous vitamins, nutrients, and other minerals. Alpha is one of the best vitamin B12 rich vegetables.
Beetroot contains a lot of health-enriching substances. Most people eat beetroot salads. Beetroot contains copious vitamins, minerals, calcium and found in it.
Butternut Squash is one of the rare vegetable types consumed by very few people. It is referred to as fruits as well as vegetables. It has rich minerals and fibres. Butternut Squash is one of the rich vitamin B12 rich vegetables. The high content of vitamin B12 is found in butternut squash.
Mushroom is a high vitamin B12 vegetable. Mushroom belongs to a fungi species. It contains a lot of natural vitamin D, protein, calcium, and other minerals such as germanium, copper, niacin, potassium, and phosphorus.
Potato is the most popular and widely consumed vegetable. The uniqueness of potato is that it gets adjusted with every other vegetable in terms of consistency and taste. Potato does contain many beauty and medical-related properties. Potatoes are full of rich nutrients. Potato is one of the best vegetables for vitamin B12.
Starch is found vastly in potatoes. Potato manages the alkaline content in the body intact. A typical organic potato essentially contains potassium, sodium and vitamins B12 and vitamin A & D in adequate quantity.
Potato contains magnesium, iron and zinc phosphorus. Rich antioxidants elements present in the potato safeguard against free radical damage.
Vitamin B12 Foods, Fruits & Vegetables Will Boost Your Health
Vitamin B12 is also called “Colbalmin.” It is essential for metabolism in the body. However, the human body cannot naturally make this vital nutrient. Therefore it is crucial to add vitamin b12 rich foods to the daily diet for a healthy body. This article is your perfect guide to know more about food that are good sources of this nutrient.
Vitamin B12 Rich Fruits And Vegetables
Its common knowledge that fruits and vegetables are high in nutrition. Moreover, they are readily available. Vitamin B12 is very crucial for the development of the body. Unfortunately, plant sources don’t contain this indispensable nutrient. The reason behind it because vitamin B12 is the result of metabolism in bacterial life.
Vitamin B12 Rich Foods Name List
Vitamin B12 is quintessential for neural (brain) health, nerve tissues health, and adequate production of Red blood cells. A deficiency of this nutrient can cause anemia, fatigue, depression, etc. Therefore, one must have a diet rich in vitamin b12 food items. Knowledge is power! We give you a comprehensive list of foods with a high vitamin B12. So, let’s get started!
No breakfast can be complete without the addition of this dairy delicacy. The yolk content in eggs is a rich source of vitamin B12. This all-rounder can be boiled, fried, and scrambled!
Per 100 grams of eggs contain about 1.1μg (46% DV).
Yes, another dairy product makes its grand entry on our list of foods containing vitamin b12. Milk is delicious and is full of nutrients. It is suitable for both kids and adults alike. Isn’t it awesome? So, drink milk every day for stronger bones and a sharper brain!
The vitamin B12 content per 100 grams of milk is about 0.5μg (22% DV).
This excellent drink is made from soaking and grinding soybeans. It is also the vegan alternative to milk and has a rich, creamy flavor. Therefore, you can easily include it in the daily diet to fulfill the nutritional quota.
100 grams of soy milk contains about 1.2μg (51% DV).
Clams make up the most crucial form of sea life. They are a type of edible mollusks that have very high nutritional value. Furthermore, they are rich in minerals, Omega- 3 fatty acids, and Vitamin B 12. Additionally, they also improve sexual health.
About 100 grams of clams have vitamin B 12 content of 98.9μg (4120% DV).
Chicken is the highlight of every food menu. It is filling and juicy. It’s a popular nonvegetarian option. Aside from being addictively delicious, it is a healthy source of nutrients. You can eat it grilled, add it to your salads or marinate it with delicious spicy for a flavorful meal.
100 grams of chicken contains around 0.3 µg of Vitamin B 12.
This saltwater fish is widely popular for its fantastic taste. What’s more interesting is that it’s a powerhouse of vitamins, healthy fats, and essential proteins. Additionally, it is rich in vitamin B 12 content. You can eat it grilled or add it into your lovely salad for a healthy dose of protein!
100g of Tuna has about 10.9μg (453% DV) of vitamin B12
7. Fortified cereals
Wondering what are vegetarian vitamin b12 food sources? Then, fortified cereals are your answer. They are also an excellent option for vegans to get their vitamin B 12 fulfillment. Moreover, they come in varieties of flavors and cost-friendly options.
The vitamin B 12 content in 100 gram is about 21μg (875% DV)
Beef is a popular type of meat. Surprisingly, it is the world’s third most extensively consumed meat globally. It is thick and flavourful. Additionally, it is full of essential nutrients, including vitamin B 12.
About 100 grams of this succulent red meat contains 7.5μg (314% DV) of vitamin B 12 content.
9. Fortified Tofu
It is also called “bean curd.” This lovely soy product is healthy and highly nutritious. Although it may have a bland taste, it can be added to various dishes to make wonderful meals. It is trendy among vegans due to its high nutritional value.
100 gram of tofu has around 1.5μg (60% DV) of vitamin B 12 content.
This fermented delicacy hosts a plethora of beneficial microbial flora. Additionally, vitamin B 12 is very commonly made by bacteria, and yogurt is a safe and reliable option to fulfill one’s daily vitamin B 12 requirements. Moreover, you can easily add it to your diet as it’s readily available.
About 100 grams of yogurt has 0.6μg (25% DV) of vitamin B 12.
Vitamin B12 Rich Foods: Best Veg And Non-Veg Sources
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It is true that eating a healthy diet every day keeps you fit and away from health complications. But coming to the fact is that diet is worth eating only when you know why you are eating it, which nutrients and vitamins are present in it and how that meal helps you to stay healthy. However, the most commonly heard vitamins are vitamin C, vitamin D, and vitamin E. But did you know that there are vitamins and food that might be a specific vitamin-rich that is secretly helping you to stay healthy? Yes, and amongst them are vitamin B12-rich foods.
Vitamin B12 is an essential vitamin for your body and is equally important and contributes to your health, unlike other nutrients. How to get vitamin B12 naturally might be the next question in your mind. So, read further to get an answer to it.
What Is Vitamin B12?
Well, vitamin B12 is also known as cobalamin and is an important vitamin that your body can not produce. B12 is naturally found in foods, especially in animal products like liver, sardines, trouts, beef, and others. It plays several roles in the body from the normal functioning of nerve cells to the formation of red blood cells. However, let us read about the benefits of B12 and know how important it is for the human body. Also, you will know the best vitamin B12-rich foods to eat.
Vitamin B12 Deficiency Symptoms
B12 deficiency symptoms include problems like:
- Loss of appetite
- Diarrhea and gas
- Muscle weakness
- Problems in walking
- Vision loss
- Memory loss
- Behavioral changes
How Much Vitamin B 12 Should You Take?
Go through the following table to know the right amount of intake of B12 dosage.
Vitamin B12 Benefits
Below are the scientifically proven benefits of vitamin B12.
- Vitamin B12 is an essential vitamin for the body as it helps contributes to the formation of red blood cells.
- It is also, important for women who are pregnant and prevents the defects of the brain and spinal cord during the birth of the babies.
- A balanced level of B12 helps prevent the development of age-related macular degeneration and reduces homocysteine levels in the blood.
- Moreover, B12 is good for bones to keep healthy and helps prevent osteoporosis and its factors.
- Also, it helps in regulating the mood as it produces serotonin. It also improves the mood of people with this deficiency.
- B12 prevents memory loss and leads to a healthy brain. It also prevents brain atrophy.
- It provides and produces energy in your body helping you stay active for the whole day.
- Also, this vitamin B12 for hair is one of the best benefits of this vitamin as it makes them healthy and prevents hair loss. Also, they are good for healthy skin and nails.
- Vitamin B12 reduces heart disease risk by decreasing blood homocysteine.
Vitamin B12 Rich Foods – Vegetarian Indian
The best vitamin B12 rich foods for vegetarians include mushrooms, beetroot, butter squash, potato, etc. Let’s go through their benefits:
Mushrooms are among the best vitamin B12 rich foods when it comes to vegetables.
- Mushrooms have antioxidants that reduce the risk of hypertension and other metabolic disorders.
- Also, they boost the immune system as they consist of anti-inflammatory properties.
- Moreover, being rich in potassium, they help lower blood pressure.
- Mushrooms are a good source of vitamin D which helps in strengthening the bones and immune health.
2. Beet Root
Whether the juice or eating raw, beetroot has several benefits to offer.
- Beetroot is rich in folates that further help in the growth of cells and their functioning.
- Also, being rich in nitrates it makes the blood vessels relax and widen lowering the blood pressure.
- Moreover, beetroot is high in fiber and promotes good gut bacteria.
- Apart from B12, beetroot is also rich in potassium which is good for a healthy heart.
3. Butter Squash
This vegetable is one of the best vitamin B12 rich foods and is very healthy.
- Butter squash keeps you hydrated and improves the immune system as well.
- It has lutein and zeaxanthin which keeps your eyes healthy and improves vision.
- Being a good source of fiber, it helps manage weight and lowers the risk of cancer.
- Also, it contains a good amount of B12 and potassium which lowers the risk of heart diseases like strokes.
Well, potatoes don,t make you fat when consumed in the right quantity.
- Potatoes are rich in fiber keep the digestive system healthy and prevent the problem of gas.
- Also, they are packed with antioxidants which fight the free radicals from damaging the cells in your body.
- Being rich in potassium, they help in lowering blood pressure.
- Moreover, potatoes aid in weight loss as they are high in fiber and so they keep you full for a longer period.
Healthy Foods Are Exceptionally High in Vitamin B
Eat your B vitamins for healthy cells, brain, heart, and more.
Out of the 13 essential vitamins our body needs, the B vitamins make up eight of them. Why are they so important? B vitamins play a role in metabolism as well as in cell and DNA formation, including red blood cell formation, explains Janice Chow, RD, registered dietitian and founder of The Mindful Chow in California. “Your energy levels, brain function, immune function, eyesight, digestion, nerve function, hormone production, muscle tone, and cardiovascular health all require vitamin B,” adds Amandeep Kalsi, RD, MPH, a registered dietitian in California.
The Daily Value (DV) for the eight B vitamins are:
- B1, Thiamin: 1.1 milligrams
- B2, Riboflavin: 1.1 milligrams
- B3, Niacin: 14 milligrams
- B5, Pantothenic Acid: 5 milligrams
- B6, Pyridoxine: 1.3 milligrams
- B7, Biotin: 30 micrograms
- B9, Folic Acid: 400 micrograms
- B12, Cobalamin: 2.4 micrograms
(For most of these, the DV increases if you’re pregnant or breastfeeding.)
Your body can’t store B vitamins for long, so they need to be replenished regularly through your diet. Luckily, vitamin B foods often contain more than one B vitamin. For instance, several vitamin B6 foods, like salmon, chicken, and brown rice, are also good sources of other B vitamins. If you don’t have a digestive condition or restrictive diet, says Kalsi you’re likely able to get enough of most B vitamins by eating a variety of foods each week.
The only times where a dietitian or physician might be concerned about certain vitamin B levels would be if you don’t eat animal proteins or if you’re planning to become pregnant. Non-meat-eaters usually need to look for fortified food options, like fortified cereal or tofu, to achieve the DV of B12, Kalsi says, or may be encouraged to take a supplement. If you’re planning a pregnancy, you might be advised to take a B9 (folic acid) supplement containing 100 percent DV and also eat foods rich in B9, because the development of the baby’s neural tube (which later becomes the spinal cord, spine, brain, and skull) is dependent on this.
To help you include vitamin B foods in your diet, here is a list of the top ten best sources, according to Chow and Kalsi.
The Best Vitamin B Foods
Slow-Roasted Citrus Salmon Recipe
Salmon is extremely high in B vitamins. Besides the omega-3 fats, eating a 6-ounce fillet of salmon provides you with over 200 percent of the DV for B12, around 100 percent of the DV for B3 and B6, 65 percent of the DV for B5 and B2, close to 40 percent of the DV for B1, and 12 percent of the DV for B9.
Crispy Tofu With Cabbage and Carrots Recipe
While not everyone’s cup of tea, tofu is a great plant-based source of B vitamins, says Chow. A cup of cooked, firm tofu has 33 percent of the DV for B1, around 20 percent of the DV for B2 and B9, and close to 15 percent of the DV for B6.
You can also get fortified versions of tofu, which is a great source of B12 for vegetarians. Fortified firm tofu has over 100 percent of the DV for B12, 76 percent of the DV for B2, and 66 percent of the DV for B6.
Spiced Peas With Cilantro and Lime Recipe
If you had half a cup of peas at lunch, and another half cup at dinner, you’d be getting 35 percent of the DV for B1, 25 percent of the DV for B9, around 20 percent of the DV for B2, B6, and B2.
Fast Bolognese Recipe
Cooked beef is especially high in B12, providing approximately 4 micrograms in a six-ounce serving (around 190 percent of the DV). Besides that, it has over 100 percent of the DV for B2, 60 percent of the DV for B3, and close to 50 percent of the DV for B6 and B5.
Spanish Beef and Rice Bowls With Avocado Recipe
If you’re looking for a creamy, savory side packed with B vitamins, look no further than guacamole. One raw avocado has more than 50 percent of the DV for B5, 40 percent of the DV for B9, 30 percent of the DV for B6, around 20 percent of the DV for B2 and B3, and around 10 percent of the DV for B1.