Vitamin B12 is an important nutrient needed in the body for the proper functioning of the nervous system, which includes brain functioning and general body well-being. Unfortunately, our body cannot produce this vitamin on its own; hence, we need to provide for it through diets and supplements. It is recommended that vegetarians, pregnant women and nursing mothers, including anyone at the risk of vitaminB12 deficiency should take supplements, which can be taken orally or through vitamin b12 injection. In this article, I’ll be explaining various foods that are rich in vitamin B12 nutrients which are necessary in the body to account for our body inability to produce vitamin B12.
What Are The Effects Of Vitamin B12 Deficiency?
Vitamin B12 deficiency is a condition of lack of vitaminB12 nutrients which deprives the body of the great benefits it does. This condition leads to disrupted metabolism in the body. And it causes symptoms like tiredness, constipation, memory loss, and weight gain.
8 Foods Rich in Vitamin B12
The following foods are rich in vitamin B12 which can aid the body’s makeup for the nutrients which are not produced in the body.
1. Animal liver and kidneys
Animal organs are the source of the highest content of Vitamin B12 and are among the most nutritious foods. Among animal organs, livers and kidneys from lamb carry the highest level of vitamin B12 with 3571% of the daily value (DV) per 100 grams. Livers and kidneys from veal and beef carry up to 3000 DV of vitamin b12 needed per 100 grams also.
Another food rich in vitaminB12 which is better suited for vitaminB12 deficiency patients is clam. The animal is a small mollusk that contains a great concentration of VitaminB12. With 20 pieces of clams, you will get 7000% of the DV. Clams are rich in minerals such as iron with 200% of DV.
Sardines are soft-bone fishes found in salt water. They are rich in every nutrient, as they contain various nutrients in good quantities. Sardines can be bought fresh or canned, which is how they are mostly sold—packaged and cooked in broth or sauces. 150 grams of serving sardines provide you with 554% of vitaminB12 DV.
Beef is another vitaminB12 fortified for deficiency patients. Beef has many other vitamins in good quantities, such as Vitamin B2, B3, and B6. It also contains minerals like iron and selenium. 190 grams, which is one grilled fat of beef, provides 467% of vitaminV12 daily value.
5. Fortified cereal
Food fortification is the addition of nutrients that are not originally present in the food. For example, Malt-O-Meal Raisin Bran is added to food and it provides 62% of vitaminB12 DV per 1 cup serving. It also comes with a decent amount of minerals like folate and iron.
This is a great source of various nutrients, including protein, vitamins, and minerals. Its muscles, especially, contain a high amount of vitaminB12 with 453% of DV per 100 grams. Some of the minerals in this animal include phosphorus and selenium.
7. Fortified nutritional yeast
This is a great source of vitaminB12 for vegans since it is a plant source. Nutritional yeast Is not grown to be used as a leavening agent but to be consumed as food. It does not contain vitaminB12 naturally but it is synthetically fortified to contain the vitamin, and this makes it vegan-friendly. 15 grams or two tablespoons full of nutritional yeast can contain up to 733% of DV.
Eggs are one of the foods that contain VitaminB12 naturally. With two large eggs, you get 11% of the DV. Eggs are better eaten cooked than fried to preserve the vitaminB12 content.