fruits with high vitamin B12! Vitamin B12 is not just for vegans. It’s a vitamin that provides many health benefits to people who don’t follow a vegetarian diet, either. This vitamin is essential for the neurological development of infants and children, as well as maintaining a healthy nerve tissue in adults. It also plays an important role in the proper functioning of other B vitamins. Vitamin B12 is necessary for red blood cell production and metabolism in the body. In short, it is an important nutrient that you can easily get from fruits. I know what you’re thinking: “If there are fruits with vitamin B12, why consume it through pills or fortified foods?” The beauty of those fortified foods, though, is that they supply this vitamin without downsides (such as methylation reactions) associated with taking supplements.
Top 12 Foods That Are High in Vitamin B1
Vitamin B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or from supplements.
Vegetarians, people who are pregnant or nursing, and others who are at risk of deficiency may want to track their diets closely to make sure they’re getting enough.
Here are 12 foods rich in vitamin B12 to add to your shopping list.
Good sources of vitamin B12
1. Animal liver and kidneys
Organ meats are some of the most nutrient-packed foods. Liver and kidneys, especially from lamb, are rich in vitamin B12.
A 3.5-ounce (100-gram) serving of lamb liver provides an incredible 3,571% of the Daily Value (DV) for vitamin B12
While lamb liver is generally higher in vitamin B12 than beef or veal liver, the latter two may still contain about 3,000% of the DV per 3.5 ounces (100 grams)
Lamb liver is also very high in copper, selenium, and vitamins A and B2
Lamb, veal, and beef kidneys are likewise high in vitamin B12. Lamb kidneys provide about 3,000% of the DV per 3.5-ounce (100-gram) serving, plus more than 100% of the DV for vitamin B2 and selenium
A 3.5-ounce (100-gram) serving of lamb, beef, or veal liver contains up to 3,571% of the DV for vitamin B12, while the same serving of kidneys contains up to 3,000% of the DV.
Clams are small, chewy shellfish that are packed with nutrients.
This mollusk is a lean source of protein and contains very high concentrations of vitamin B12. You can get more than 7,000% of the DV in just 20 small clams (190 grams]
Clams, especially whole baby clams, also provide a great amount of iron, with almost 200% of the DV in a 100-gram (3.5-ounce) serving.
Plus, clams have been shown to be a good source of antioxidants
Interestingly, the broth of boiled clams is also high in vitamin B12. Canned clam broth has been shown to provide 113–588% of the DV per 3.5 ounces (100 grams)
A 3.5-ounce (100-gram) serving of clams contains up to 99 mcg of vitamin B12, which is 4,120% of the DV.
Sardines are small, soft-boned saltwater fish. They’re usually sold canned in water, oil, or sauces, though you can also buy them fresh. Sardines are especially nutritious because they contain good amounts of almost every single nutrient.
A 1-cup (150-gram) serving of drained sardines provides 554% of the DV for vitamin B12
Furthermore, sardines are an excellent source of omega-3 fatty acids, which have been shown to provide many health benefits, such as reducing inflammation and improving heart health
One cup (150 grams) of drained sardines contains up to 554% of the DV for vitamin B12.
Beef is an excellent source of vitamin B12.
One grilled flat iron steak (about 190 grams) provides 467% of the DV for vitamin B12
Also, the same amount of steak contains reasonable amounts of vitamins B2, B3, and B6, as well as more than 100% of the DVs for selenium and zinc
If you’re looking for higher concentrations of vitamin B12, it’s recommended to choose low fat cuts of meat. It’s also better to grill or roast it — instead of frying — to preserve the B12 content
A 3.5-ounce (100-gram) serving of beef contains about 5.9 mcg of vitamin B12. That’s 245% of the DV.
5. Fortified cereal
This source of vitamin B12 may work well for vegetarians and vegans because it’s synthetically made and not derived from animal sources
Although not commonly recommended as part of a healthy diet, fortified cereals can be a good source of B vitamins, especially B12. Food fortification is the process of adding nutrients that are not originally in the food.
For instance, Malt-O-Meal Raisin Bran offers up to 62% of the DV for vitamin B12 in 1 cup (59 grams]
The same serving of this cereal also packs 29% of the DV for vitamin B6 and good amounts of vitamin A, folate, and iron
Research shows that eating fortified cereals daily helps increase vitamin B12 concentrations.
In fact, one study showed that when participants ate 1 cup (240 mL) of fortified cereal containing 4.8 mcg (200% of the DV) of vitamin B12 daily for 14 weeks, their B12 levels increased significantly
If you choose to use fortified cereal to increase your vitamin B12 intake, make sure to choose a product that’s low in added sugar and high in fiber or whole grains.
Cereal fortified with vitamin B12 may also help you increase your vitamin B12 levels. One cup (59 grams) of Malt-O-Meal Raisin Bran provides 62% of the DV.
Tuna is a commonly consumed fish and a great source of nutrients, including protein, vitamins, and minerals. It contains high concentrations of vitamin B12, especially in the muscles right beneath the skin, which are known as dark muscles.
A 3.5-ounce (100-gram) serving of cooked tuna contains 453% of the DV for the vitamin.
This same serving size also packs a good amount of lean protein, phosphorus, selenium, and vitamins A and B3
Canned tuna also contains a decent amount of vitamin B12. In fact, a can (142 grams) of light tuna canned in water contains 152% of the DV
A 3.5-ounce (100-gram) serving of cooked tuna provides 10.9 mcg of vitamin B12. That’s 453% of the DV.
7. Fortified nutritional yeast
Nutritional yeast is a good vegan source of protein, vitamins, and minerals. It’s a species of yeast specifically grown to be used as food, not as a leavening agent in bread and beer.
Nutritional yeast does not naturally contain vitamin B12. However, it’s commonly fortified, which makes it a great source of this nutrient.
As with fortified cereals, the vitamin B12 in nutritional yeast is vegan-friendly because it’s synthetic
Two tablespoons (15 grams) of nutritional yeast may contain up to 733% of the DV for vitamin B12.
In one study, researchers added nutritional yeast to the diets of raw food vegans and found that it increased vitamin B12 blood levels and helped reduce blood markers of B12 deficiency
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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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.
Foods You Should Eat if You Have a B12 Deficiency
All kinds of cells in your body need vitamin B12. That includes red blood cells and glial cells, the kind that protect your nerves. But you don’t make this nutrient on your own. You have to get it from outside sources. It occurs naturally in certain foods, like meat, dairy, and eggs. It’s also added to some foods.
On average, most people 14 and older need about 2.4 micrograms a day. The good news is your body stores extra B12 in your liver. If you stop absorbing it, it’ll take a few years to use what’s left. But once you do, you’ll likely have some health problems. These include fatigue, memory trouble, or nerve damage.
Treatment can help you get better. If you have a serious deficiency, your doctor will probably give you B12 through a shot in your muscle or a daily high-dose supplement. You may need to make changes to your diet, too. Boost your B12 levels with these foods.
Fish and Shellfish
This is how much B12 you’ll find in a 3-ounce serving of these foods:
- Cooked clams: 84.1 micrograms
- Steamed mussels: 20.4 micrograms
- Cooked Atlantic mackerel: 16.1 micrograms
- Steamed Alaska king crab: 9.8 micrograms
- Cooked wild rainbow trout 5.4 micrograms
- Cooked salmon: 2.4 micrograms
This includes beef and lamb. Like humans, large amounts of B12 are stored in their livers.
Here’s what you can get from 3-ounce servings of the following:
- Cooked beef liver: 70.7 micrograms
- Grilled lean beef, steak: 6.9 micrograms
Too much red meat can raise your chances for certain health conditions. That includes heart and blood vessel problems and certain kinds of cancer. You may want to limit it to a few servings a week. Ask your doctor how much is safe for you.
Cows also pass B12 into their milk. This is what you’ll find in the following:
- Low-fat milk, 1 cup: 1.2 micrograms
- Low-fat yogurt, 8 ounces: 1.2 micrograms
- Swiss cheese, 1 ounces: 0.9 micrograms
You can find some B12 in chicken and turkey.
- Cooked turkey liver, 3 ounces: 23.9 micrograms
- Cooked chicken liver, 1 ounces: 4.7 micrograms
- Cooked ground lean turkey, 3 ounces: 1.6 micrograms
- Roasted turkey, 3 ounces: 0.8 micrograms
- Roasted chicken breast, 3 ounces: 0.3 micrograms
One hard-boiled egg has about 0.6 micrograms of B12. That’s 25% of your daily value. But you’ll need to eat the whole egg. Most of the B12 comes from the yolk.
If you have a deficiency, eggs shouldn’t be your main source of B12. There’s not a lot of evidence that they can raise your levels of B12 all that much.
Vegan or Vegetarian Sources
It’s harder to get your B12 from food if you’re on a strict plant-based diet. That means you don’t eat any animal products, including eggs or dairy. Your doctor will likely suggest taking a daily or weekly dietary supplement to keep your levels up. They can let you know what dose is right for you.
You can get B12 from some plant-based sources. These include fortified foods with added nutrients.
- Fortified non-dairy milks, such as soy or oat, 1 cup: 0.6-2.07 micrograms
- Fortified cereals, one serving: 0.6-2.1 micrograms
- Nutritional yeast, 1 tablespoon: 4.8 micrograms
Always read the nutrition label to see how much B12 you’re getting per serving.
Some fermented foods and seaweed have B12. It comes from their exposure to bacteria. You shouldn’t depend on them for all your B12 needs. But you can still add them to your diet. They include:
Tempeh. This is a fermented soybean cake. Studies show that one serving may have anywhere from 0.7-8.0 micrograms. But it’s hard to know exactly how much you’ll get in the kind you find at the grocery store.
Nori. These are dried sheets of seaweed. You’ve probably seen them used to make sushi. Studies show it might be possible to get 2.4 micrograms of B12 from 4 grams of nori. But you’d need to eat a little more than 13 sheets to meet your daily intake.
If you’ve been vegan or a strict vegetarian for more than a few years, ask your doctor to check your B12. A simple blood test can show if your levels are where they should be.
When Food Isn’t Enough
Treatment for your B12 deficiency depends on what’s causing it. Older age and certain health conditions, like pernicious anemia, can make it hard for your stomach to absorb B12 from food. Your doctor can run some tests to find out if you have these problems. You may need regular B12 shots or dietary supplements to stay healthy.
Vitamin B12 is essential for our body because it helps in the working of our nervous systems and for proper growth and development. Issues like loss of weight, anaemia, and constipation are sometimes due to deficiency of Vitamin B12 in your body. Usually, the risks of developing these problems are more in vegetarian people because Vitamin B12 is naturally available in animals.
Most of you don’t know that there is a huge list of Vitamin B12 foods for vegetarians as well. Some of the classic examples of vegan foods fortified with vitamin B12 are milk, yoghurt, tofu, juices, cheese, etc.
Importance of Vitamin B12:
Before discussing the top foods containing Vitamin B12, let’s check why this vitamin is important for our body.
Vitamin B12 is an essential nutrient needed by your body for proper functioning, and therefore, it’s important to consume foods that are rich in this vitamin. You may start to develop one of the following symptoms due to the deficiency of Vitamin B12.
- Pale skin
- Weight loss
- Tingling and numbness
- Memory problems
- Mouth ulcers
One of the serious consequences of Vitamin B12 is pernicious anaemia. To prevent these problems, it’s important to consume foods that are rich sources of Vitamin B12. In this context, you’ll get to know the top Vitamin B12 Foods for Vegetarians. Though vegans have limited food options, they can still manage to include some of the organic food items in their diet. The daily recommended value for adults is 2.4 micrograms.
Top 10 Vitamin B12 foods for Vegetarians:
Most of you don’t know that there are several Vitamin B12 foods for vegetarians. It is not just restricted to eggs or chicken but also has varieties of vegan options. In this table below, you’ll find which vegan foods offer how much percentage of your Daily Value of Vitamin B12.
|Foods||Vitamin B12 (% of DV)|
|Milk (1 cup)||46%|
|Yoghurt (Low fat)||16%|
|Vegetables||32-38% (depending on the vegetables)|
|Yeast (quarter cup)||290%|
- Milk– Milk contains Vitamin B12 and is an excellent source of calcium. You can have low fat or skimmed milk. To enhance the taste, you can add protein powders or other flavours to it.
- Cheese– This is one of the delicious food choices that you can have. It contains Vitamin B12. Having cheese in the right quantities can provide the essential vitamins needed by your body. You have lots of options to choose from- Feta cheese, parmesan cheese, and Mozzarella cheese. This is one of the best Vitamin B12 foods for vegetarians.
- Yoghurt– Including a bowl of yoghurt with your lunch or dinner can provide you sufficient amount of Vitamin B12. Add sugar or salt to enhance the taste, or you may have it even without adding anything. The choice is yours.
- Swiss cheese– It offers 14-15% of the nutrient requirements. Add fruits or veggies along with it to have a nutritious and fibre-rich diet.
- Vegetables– Usually, most vegetables contain some amount of Vitamin B12, but there are some Vitamin B12 foods for vegetarians that contain a very high amount of Vitamin B12 namely- Spinach, Beetroot, Potatoes, Mushrooms, alfalfa, and others.
- Fruits– Though fruits don’t contain Vitamin B12; there are some which contain a very small amount of these vitamins like- Banana, apple, and berries. Just because it does not have vitamin B12 does not mean that you won’t include them in your diet. Having fruits in between meals can be a good choice to increase your daily nutrition requirements. Fruits are important not only for vitamins but also for getting other essential nutrients.
It is highly important to take high vitamin B12-rich foods for regular body functions. You can also consume milk that contains equal vitamin B12-rich factors, same as B12 fruits and vegetables.