Fruits With Vitamin B12


There are many fruits with vitamin B12. In fact, there are some fruits that contain up to 6 mcg per serving. So if you’re looking for vitamin B12. Vitamin B12 is one of the eight vitamins in the B complex. It can be found in a range of natural food sources and is involved in the metabolism of every cell, including those of your brain, nerves, blood and muscles. Here’s a list of foods containing vitamin B12 that are found in fruit and from other food sources.

Top 10 Foods That Are High in Vitamin B12

You must obtain vitamin B12 from your diet or from supplements as your body cannot produce it on its own.

In order to ensure they are getting enough, vegetarians, women who are pregnant or nursing, and other people at risk of deficiency may want to regularly monitor their meals.

Here are 10 foods to add to your grocery list that are high in vitamin B12.

B12 rich foods header

Good sources of vitamin B12

1. Animal liver and kidneys

One of the foods that is highest in nutrients is organ meat. Lamb’s liver and kidneys, in particular, are high in vitamin B12.

Amazingly, lamb liver contains 3,571% of the Daily Value (DV) for vitamin B12 in a single 3.5-ounce (100-gram) dose.

Veal and beef liver may still have roughly 3,000% of the DV per 3.5 ounces, despite the fact that lamb liver is often stronger in vitamin B12 than those two meats (100 grams)

Copper, selenium, vitamins A and B2, and selenium are all abundant in lamb liver.

Kidneys from lamb, veal, and beef are also high in vitamin B12. Per 3.5 ounce (100 gram) portion, lamb kidneys give nearly 3,000% of the DV, with more than 100% of the DV for vitamin B2 and selenium.

B12 content

Lamb, cow, or veal liver has up to 3,571% of the daily value (DV) for vitamin B12 in a serving of 3.5 ounces (100 grams), whereas kidneys have up to 3,000% of the DV.

2. Clams

Clams are a tiny, chewy shellfish that are nutrient-rich.

This mollusc has a high concentration of vitamin B12 and is a lean source of protein. Just 20 tiny clams provide more than 7,000% of the Daily Value (190 grams)

A 100 gram (3.5 ounce) portion of clams, particularly entire baby clams, has about 200% of the daily value (DV) for iron.

Clams are also a good source of antioxidants, according to research.

It’s interesting to note that vitamin B12 levels are high in clam broth. According to studies, 3.5 ounces of canned clam broth contain 113–588% of the daily value (100 grams)

B12 content

A 3.5-ounce (100-gram) serving of clams contains up to 99 mcg of vitamin B12, which is 4,120% of the DV.

3. Sardines

Small saltwater fish with fragile bones are called sardines. Although you may also purchase them fresh, they are typically marketed in cans with water, oil, or sauces. Because they have healthy concentrations of practically all nutrients, sardines are particularly nutrient-dense.

Sardines that have been drained give 1 cup (150 grams) at 554% of the daily value for vitamin B12.

Sardines are also a fantastic source of omega-3 fatty acids, which have been linked to a number of health advantages, including lowering inflammation and enhancing heart health.

B12 content

One cup (150 grams) of drained sardines contains up to 554% of the DV for vitamin B12.

4. Beef

A great source of vitamin B12 is beef.

190 grams of grilled flat iron steak contain 467% of the daily value (DV) for vitamin B12.

Additionally, the same amount of steak includes more than 100% of the DVs for selenium and zinc, as well as respectable quantities of vitamins B2, B3, and B6.

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

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

Given that it is synthetically produced and not sourced from animal sources, this source of vitamin B12 may be suitable for vegetarians and vegans.

Fortified cereals can be a rich source of B vitamins, particularly B12, even though they aren’t typically advised as part of a healthy diet. The practice of introducing nutrients that were not initially present in the meal is known as food fortification.

For instance, 1 cup of Malt-O-Meal Raisin Bran has up to 62% of the daily value (DV) for vitamin B12 (59 grams)

The same serving of this cereal also contains high amounts of vitamin A, folate, and iron as well as 29% of the daily value (DV) for vitamin B6.

According to studies, regularly consuming fortified cereals helps elevate vitamin B12 levels.

In fact, a study revealed that participants’ B12 levels considerably increased after 14 weeks of consuming 1 cup (240 mL) of fortified cereal containing 4.8 mcg (200% of the DV) of vitamin B12.

If you decide to use fortified cereal to improve your intake of vitamin B12, be sure to pick one that is high in fiber or whole grains and low in added sugar.

B12 content

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.

6. Tuna

Fish like tuna, which is frequently eaten, is a fantastic source of vitamins, minerals, and protein. High levels of vitamin B12 are present, particularly in the black muscles that are located just beneath the skin.

3.5 ounces (100 grams) of cooked tuna provides 453% of the daily value (DV) for the vitamin.

A good amount of lean protein, phosphorus, selenium, and vitamins A and B3 are also included in this serving size.

Additionally, canned tuna has a good amount of vitamin B12. In reality, 142 grams of light tuna canned in water make up 152% of the daily value.

B12 content

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

A superb vegan source of protein, vitamins, and minerals is nutritional yeast. It’s a type of yeast that is specifically cultivated for use as food rather than as a leavener in bread and beer.

Vitamin B12 is not naturally present in nutritional yeast. It is frequently fortified, though, which makes it a fantastic source of this nutrient.

Similar to fortified cereals, nutritional yeast’s synthetic vitamin B12 is suitable for vegans.

733% of the daily value (DV) for vitamin B12 may be found in just two tablespoons (15 grams) of nutritional yeast.

Researchers found that adding nutritional yeast to the meals of raw food vegans boosted blood levels of vitamin B12 and decreased blood markers of B12 insufficiency in one trial.

B12 content

Two tablespoons (15 grams) of nutritional yeast may provide up to 17.6 mcg of vitamin B12. That’s 733% of the DV.

8. Trout

Rainbow trout is considered one of the healthiest fish. This freshwater species is a great source of protein, healthy fats, and B vitamins.

A 3.5-ounce (100-gram) serving of trout fillet offers about 312% of the DV for vitamin B12 and 1,171 mg of omega-3 fatty acids

For adults, experts recommend a combined daily intake of 1,100–1,600 mg of omega-3 fatty acids

Trout is also a great source of minerals such as manganese, phosphorus, and selenium

B12 content

A 3.5-ounce (100-gram) serving of trout contains 7.5 mcg of vitamin B12. That’s 312% of the DV.

9. Salmon

One of the foods with the largest amounts of omega-3 fatty acids is salmon, which is well known for this. Additionally, it’s a top B vitamin source.

Cooked salmon half fillets contain 178 grams and provide 208% of the daily value for vitamin B12.

Additionally, the same dish might include 4,123 mg of omega-3 fatty acids.

This fish provides a large amount of protein, with roughly 40 grams in a half fillet, in addition to its high fat content (178 grams)

B12 content

A half fillet (178 grams) of cooked salmon offers more than 200% of the DV for vitamin B12.

10. Fortified nondairy milk

Those looking for a healthy vegan alternative to dairy milk frequently turn to nondairy milk.

Although soy, almond, and rice milks may not contain a lot of vitamin B12 naturally, most of them have been fortified, making them a great source of this vitamin.

As an illustration, one cup of soy milk contains up to 86% of the daily value (DV) for vitamin B12 (240 mL)

As a result, consumers looking to improve their B12 consumption and prevent deficiency can consider fortified nondairy milks.

The B12 in nondairy milk is synthetic, just like the B12 in other fortified sources, therefore it is suitable for vegans.

B12 content

One cup (240 ml) of soy milk contains 2.1 mcg of vitamin B12, or 86% of the DV.

10 Nigerian Foods Rich In Vitamin B12

Food is any material that, when consumed, can nourishe the body without doing damage. Certain regional foods include vital vitamins and minerals that give the body nutrition. There are various foods in Nigeria that contain vitamin B12, which is advantageous. Cobalamin, another name for vitamin B12, is a water-soluble vitamin that is important for metabolism. One of the eight B vitamins is it.

The growth of the brain benefits from vitamin B12, which also aids in the creation of DNA and red blood cells. The complexion, nails, and texture of the hair are also all improved. Adults should consume 2.4 mcg of vitamin B12 daily, while expectant or nursing mothers should consume 2.6 mcg and 2.8 mcg, respectively. A lack of vitamin B12 can result in anemia, which is a loss in healthy red blood cells, as well as negative effects on the brain system.

You’ll learn about several Nigerian foods that are high in vitamin B12 in this post.

Nigerian Foods Rich In Bitamin B12

1. Catfish

Catfish is a popular food in Nigeria. It is used to prepare delicacies such as catfish pepper soup, banga soup, and nsala soup. However, it also a good source of vitamin B12.

A 100-gram serving of catfish contains 121% of the Daily Value DV for vitamin B12. Though several fish are high in this vitamin, catfish is a particularly remarkable source of vitamin B12.

2. Parfait

Parfait is a rich cold dessert made with whipped cream, grains, and yogurt. It is also widely sold and consumed in Nigeria. Parfaits are excellent sources of vitamin B12. There are many other amazing health benefits of parfait.

3. Animal liver and kidney

Vitamin B12, which is necessary for human health, may be found in sufficient amounts in some organs of animals, including the liver and kidney. As an illustration, a lamb’s kidney and liver have higher concentrations of this nutrient than those of other animals.

4. Eggs

The egg is a product of poultry birds which is an excellent source of protein, and its yolk also contains vitamin B12. The yolk of an egg quickly digests compared to its albumen (egg white). It’s therefore advisable to consume both the yolk of an egg and its albumen at a go.

5. Beef

This lean meat comes from animals, usually castles, and is minimal in fat. It is appropriate to choose beef from locally raised or grass-fed cattle while looking for it. These creatures generate lean meat that is incredibly high in vitamin B12.

6. Shrimps

The shrimps are sea organisms that belong to the crustacean species and the prawn family. They are a rich source of vitamin B12 and the mineral choline, enhancing heart and brain health. They are also rich in selenium, niacin, zinc, vitamin E, and vitamin B6. There are so many Nigerian shrimp recipes.

7. Sardines

Sardines are small, soft-boned saltwater fish which are usually canned. They are readily available in Nigeria and used in the preparation of a variety of dishes. Sardines are one of the best sources of vitamin B12 available. In fact, A 150-gram serving of drained sardines provides 554% of the DV for vitamin B12. They also contain many other vitamins and minerals and offer a plethora of health benefits.

8. Chicken

These are poultry birds used to produce the meat, which is high in vitamin B12 and other necessary vitamins and minerals.

9. Crab meat

Crab is a seafood that has a hard shell. The blue and red king crabs are nutritious and contain sufficient vitamin B12 and other minerals. A 100-gram serving of crabs contains 9 mcg of vitamin B12, 300% of the DV. It can be used to prepare sauce and pepper soup. 

10. Turkey

This is another kind of poultry bird that’s rich in minerals and vitamins, including vitamin B12. It can be boiled, fried, roasted, or grilled to give a delicious meal. Turkey meat also have many other nutritional benefits.

Vitamin B12: Why You Need It & Foods To Increase Your Vitamin B12 Intake

Our bodies require a lot of vitamin B12 to function properly. The following foods can help you consume more vitamin B12:

Vitamin B12: Why You Need It & Foods To Increase Your Vitamin B12 Intake

Vitamin B12 is abundant in fish, particularly tuna.

One of the vitamins that gets less attention is vitamin B12. We frequently overlook the importance and requirement of vitamin B12, unlike vitamin C and other vitamins. In this post, we go over the importance of including vitamin B12 in your diet. We also provide a list of foods that are high in vitamin B12 and can help you consume more of it.

Why do we need Vitamin B12?

For survival, our bodies depend on the food we eat. Our bodies require a wide range of nutrients, and these nutrients have a variety of effects on our health since they are a complex process. Numerous bodily processes are facilitated and enhanced by vitamin B12.

Here’s why you must add sufficient vitamin B12 to your diet:

1. Protect eye health

You can reduce your risk of acquiring macular degeneration by consuming enough vitamin B12. Blindness could result from this eye ailment. In older adults, macular degeneration is frequent. However, your chances could rise if you don’t get enough vitamin B12.

2. Prevent and treat depression

One of the happy hormones is serotonin. Meaning that it encourages happier feelings and enhances mental wellness. Serotonin is produced with the help of vitamin B12, which is essential. According to studies, those who lack vitamin B12 have a nearly twofold increased chance of getting depression.

3. Improve brain health

In addition to helping, vitamin B12 is in charge of aiding numerous nervous system and brain processes. The brain may shrink if vitamin B12 levels are very low. Loss of neurons is the result of brain atrophy. Memory loss and dementia may also be brought on by this neuronal loss in the brain.

In addition to these roles, vitamin B12 supports energy production, improves cognitive function, and keeps the brain and nervous system in good health. Consequently, vitamin B12 is a crucial ingredient that is required for life.

What foods provide Vitamin B12?

Here are 7 foods that are rich in vitamin B12 and can significantly improve your intake:

1. Organ meats

The majority of nutrients, including vitamin B12, are found in the highest concentrations in organ meats, particularly the liver and kidney. If you lack any nutrients, such as vitamin B12, these foods can be great for you.

2. Dairy products

Dairy products are a great source of vitamin B12 for vegetarians. You can also incorporate them into your daily routine as they are extremely versatile and of many varieties. Try consuming milk, yogurt, cheese, etc. daily.

3. Eggs

Eggs are another more commonly consumed food that is rich in Vitamin B12. Similar to other foods, eggs are also abundant in various other foods that are beneficial to our bodies.

4. Fish

Fish is easily available seafood that is rich in vitamin B12 and many other nutrients. In fact, fish like tuna and salmon may also provide other nutrients such as protein, selenium, phosphorous, vitamin B3, vitamin A, etc.

5. Fortified cereal

Fortified cereals are a great source of vitamin B12 and many other nutrients for vegans and vegetarians. Fortification refers to adding nutrients to food that does not naturally have them. It may be beneficial but you are always encouraged to eat foods that are naturally rich in nutrients.

In conclusion, it’s critical that you make sure you get all the nutrients you need to stay healthy. You can fulfill your daily nutrient needs by eating a diet that is well-balanced. Vegans and vegetarians can nevertheless manage to take the recommended levels of vitamin B12, despite the fact that meat is frequently the source of the majority of the vitamin.

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