Top 10 Foods High in Vitamin B-12

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Top 10 Foods
High
in
Vitamin
B-12
15-02-2016 By Sehat
Vitamin B-12 or Cobalamin is an important
nutrient that your body needs to perform essential
functions like the production of red blood cells,
proper nerve function, and DNA synthesis.
Its deficiency can result in problems like
fatigue, nerve problems, anemia, poor vision,
depression, and dementia. This nutrient is not
manufactured by the body and can only be obtained
from vitamin B-12 foods. It is found primarily
in animal foods like fish, meat, dairy, and eggs.
Therefore, vegetarians are most likely to suffer
from a B-12 deficiency. Here is a list of foods
high in B-12 (along with some vegetarian
options as well)
1. Salmon
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Fish lovers, rejoice! Salmon is one of the best
sources of vitamin B-12, with one serving
offering 4.9 mcg of the nutrient. In addition,
salmon also provides other essential nutrients
like omega-3 fatty acids , proteins, and
calcium.
2. Beef
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Beef is another dietary inclusion you should
consider if you want to increase your B-12
intake. One serving of beef provides 2.2 mcg of
vitamin B-12. Beef is also a rich source of the
antioxidant vitamin A that improves eye health,
fights cancer and revitalizes the skin. However,
ensure that you enjoy beef in moderation as it
is high in saturated fat that can increase your
cholesterol levels . Opt for lean beef instead.
3. Fortified Cereals
You can also obtain your daily dose of this
vitamin from cereals high in B-12. A study
published in the American Journal of Clinical
Nutrition reports consumption of one cup of
fortified breakfast cereal daily helps increase
B vitamin levels and decreases homocysteine
concentrations, thereby helping prevent
cardiovascular diseases , stroke, and dementia.
4. Chicken
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Chicken is another good source of vitamin B-12
and healthier source of this vitamin as
compared to beef. According to the U.S.
Department of Agriculture's Nutrient Database,
1-cup, of cooked chicken breast meat contains
0.48 mcg of vitamin B-12. Chicken is also rich
in protein , calcium,
zinc, magnesium, and vitamins B-5 and B-6.
5. Eggs
A powerhouse of nutrients like proteins that
fight wear and tear, lutein and zeaxanthin
that improve eyesight and choline that prevents
birth defects in infants, eggs are also rich in
vitamin
B-12. One hard-boiled egg contains 0.7 mcg of
vitamin B-12.
6. Turkey
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Trade your plate of red meat with a heart-healthy
plate of turkey. 3 ounces of roasted white turkey
meat contains 0.31 mcg of vitamin B-12. A 3-ounce
serving of roasted dark turkey meat contains 1.4
mcg of vitamin B-12. Turkey is also a good source
of protein, iron, zinc, potassium, and
phosphorus.
7. Cheese
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Amongst the limited choices of vitamin B-12 foods
for vegetarians, cheese is considered a
good source of the nutrient. One cup of cottage,
Swiss, cheddar and feta cheese contains 1.5, 1.7,
0.4, and 0.9 mcg of vitamin B-12, respectively.
8. Yoghurt
Fancy a cup of yoghurt with your breakfast? Lucky
for you, yoghurt is an excellent source of
B vitamins including vitamin B-12. One cup of
plain low-fat yoghurt offers 1.4 mcg of vitamin
B- 12. The other B vitamins contained in yoghurt
include riboflavin, thiamin, niacin, folate,
pantothenic acid, and vitamin B-6. Yoghurt also
increases the good bacteria in your gut, thereby
improving your digestive health.
9. Milk
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Heres something to encourage you to pour a glass
of milk for yourself, not just for your kids. One
cup of low-fat milk contains 1.15 mcg of B-12. In
addition, milk also provides a solid dose of
bone-boosting calcium.
10. Sea Plants
Though there are no fruits high in B-12, the
veggies high in B-12 include primarily sea
plants. These comprise of seaweed, alaria, nori
and blue-green algae. These vegetables are often
used as key ingredients in salads and soups.
The other foods high in B-12 include crab,
mushrooms, lamb, fortified soy, clams,
mackerel, trout, and herring. According to The
Mayo Clinic, the daily recommended dietary
amounts (RDAs) of B-12 are 2.4 micrograms for
those aged 14 years and over, 2.6 micrograms for
pregnant women and 2.8 micrograms for
breastfeeding women .
If you are over 60 years old, it is recommended
that you take B-12 supplements to prevent
the deficiency of this nutrient. It can so happen
that your bodys ability to absorb B-12 from food
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sources can get curbed with age. Find the best
general physicians at sehat who treat vitamin B12
Deficiency to know more about how you can
maintain healthy B-12 levels, depending upon
your age and health condition.