Foods High in Vitamin B-12 | Sehat.com

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Foods High in Vitamin B-12
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Foods High in Vitamin B-12

• 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.

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Foods High in Vitamin B-12

• Eggs

• Cheese

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.
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.
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Foods High in Vitamin B-12
Salmon
Milk
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.
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.
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Foods High in Vitamin B-12
Yoghurt
Beef
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.
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.