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Top Vitamin B12-Rich Fruits and Vegetables for a Healthy Lifestyle

Deficiency in vitamin B12 is not so common in young people but may occur more in older adults, vegans, vegetarians, those with digestive problems or eating disorders, and people with HIV or diabetes.

  • 26 Apr 2023
  • 5 min read
  • 144679 views

To lead a healthy lifestyle, it is important to eat a balanced diet every day. Your meal should contain enough proteins, fats, carbohydrates, and essential vitamins and minerals. One essential water-soluble vitamin you should regularly consume is vitamin B12.

Vitamin B12 is important for the overall health of your nerves. It supports the formation of DNA and red blood corpuscles. However, your body cannot make vitamin B12 on its own. Hence, ingesting it through your food is the only way to get it. According to experts, you have to consume about 2.4 micrograms of vitamin B12 every day for a healthy life.

In this blog, we will discuss some of the important facts about vitamin B12 and the foods you can consume to maintain your daily intake.

What is vitamin B12?

Vitamin B12 is a water-soluble vitamin found primarily in animal products. It can also be added to foods to fortify them, and vitamin B12 supplements are available.

The suggested intake for vitamin B12 varies with age; it is also different for women and men. Depending on the doctor's suggestions, pregnant women may require different amounts of vitamin B12.

There is currently no established toxic level for vitamin B12. However, high doses of supplements may essentially increase the risk of bone fractures. Vitamin B12 is part of the B complex vitamins, which help the body convert food into energy and support the nervous system, liver, and healthy skin, hair, and eyes.

It essentially works with other B vitamins to regulate homocysteine levels in the blood, which may be associated with heart disease.

Why Vitamin B12 is Important?

  • Healthy hair growth depends on the strength and activity of hair follicles. Our hair follicles can produce about six inches of hair per year. Vitamin B12 is essential for promoting healthy hair growth.
  • Vitamin b12 sources help in the manufacturing of red blood cells that are abundant in oxygen, which feed hair follicles.
  • Hair is made of a protein called keratin, while hair follicles are alive and contain the fastest-growing cells in the human body. The papilla at the base of the hair follicle contains blood vessels that deliver oxygen and nutrients necessary for hair growth. The human body does not produce vitamin B12, and getting it from our diet is important.
  • Animal-based vitamin b12 food such as fish, poultry, meat, dairy, and eggs are sources of B12. Vegans and vegetarians need to add B12 supplements or B12-fortified foods to their diet. B12 deficiency can cause anaemia, heart palpitations, shortness of breath, nerve problems, and depression.
  • Several factors can cause difficulty in absorbing B12 and lead to a deficiency. Some factors responsible for vitamin B12 deficiency are advancing age, immune system disorders, Crohn's or celiac disease, excessive alcohol consumption, and undergoing weight loss surgery.

A blood test and consultation with a medical professional can help determine the need for a B12 supplement. In such a situation, having a health insurance plan can be of great help.

Also read:

Vitamin B12 Benefits

The health benefits of vitamin B12 are:

  1. Helps in the development of red blood corpuscles, white blood corpuscles and platelets
  2. Reduces the risk of osteoporosis (a condition that leads to weak and brittle bones as you grow older)
  3. Proved to delay or prevent the signs of depression
  4. It may help in improving memory power
  5. Helps to boost energy levels instantly

Foods Rich in Vitamin B12

Some of the fruits and vegetables rich in vitamin B12 are as follows:

Fruits Containing Vitamin B12

  • Bananas

One of the easiest and cheapest sources of vitamin B12 is bananas. Apart from this, they are packed with potassium and fibre.  This fruit helps ease constipation and digestive issues.

  • Apples

Apples are packed with vitamin B12, antioxidants, and polyphenols. The peel and internal parts of the fruit are also loaded with nutrients, so it is highly recommended that you include them in your daily diet.

  • Blueberries

Blueberries are rich in vitamin B12, and they help to fight against inflammations and oxidative stress caused by free radicals. Regular consumption of the berries can also help improve skin health and prevent the risk of eczema, wrinkles, psoriasis and the like.

  • Oranges

Oranges are rich in vitamin B12, antioxidants, Vitamin C, and beta-carotene. They are known to fight flu-like symptoms and improve overall immunity.

  • Mangoes

Mangoes contain some of the highest vitamin B12 levels among all fruits. Apart from this, the king of fruits is also rich in vitamins A and C, promoting overall health and immunity.

Vegetables Rich in Vitamin B12

  • Mushrooms

Mushrooms are among the highest sources of vitamin B12 among vegetables. Try including mushrooms, especially dried shiitakes, in your regular diet.

  • Beetroot

Apart from being extremely rich in vitamin B12, beetroots are also excellent sources of iron and other important nutrients. You can drink a glass of beetroot juice daily or include the vegetable in your salad for best results.

  • Spinach

Green leafy vegetables, especially spinach, are a great source of vitamin B12. Spinach is also packed with other nutrients such as vitamins A, C and K, folate, iron, potassium and more.

  • Potato

If you are looking for an affordable and easily available vitamin B12 source, look no further than potatoes. They are also rich in potassium, sodium and other nutrients.

  • Alfalfa

Alfalfa is one of the healthiest vegetables, packed with vitamins B12, A, D, E, K, C, B1, B2 and more. In addition to these essential vitamins, it is also a rich source of folic acid, biotin, pantothenic acid and other nutrients. It helps to keep cholesterol and blood sugar levels under control.

Other foods rich in Vitamin B12

  • Red Meat

Beef and lamb liver are good sources of vitamin B12; however, it is important not to include too much red meat in one's daily diet.

  • Fish

Clams and sardines are two fish varieties that are rich in vitamin B12. It is highly recommended to eat these fresh and limit the consumption of canned fish to ingest the proper quality of vitamin B12.

  • Eggs

Hard-boiled eggs are good sources of vitamin B12. Consuming one boiled egg daily can give you about 25% of your recommended daily intake of the vitamin.

  • Milk

While milk is a good source of vitamin B12, it is recommended to include low-fat milk in your daily diet. One cup of low-fat milk can give you about 50% of your daily recommended intake of vitamin B12.

  • Chicken

Grilled, roasted and cooked chicken liver/breast are good sources of vitamin B12. However, it is not safe to rely on poultry for your daily intake of this vitamin.

Vitamin B12 Deficiency Symptoms

Vitamin B12 Deficiency leads to a condition known as pernicious anaemia. How do you know if your body doesn’t have enough of the vitamin? Here are the symptoms you have to watch out for:

  • Weakening of muscles and joints
  • Numbness in the hands and legs
  • Diarrhoea
  • Nausea
  • Fatigue or loss of energy
  • Loss of appetite
  • Palpitations
  • Irritation
  • Decreased mobility
  • Smoothness or tenderness in the tongue

How Does Vitamin B12 Deficiency Affect the Body?

  • Vitamin B12 is necessary for producing healthy red blood cells, which carry oxygen to the body’s organs and tissues.
  • Not having enough red blood cells can lead to problems with the body’s normal functioning.
  • Vitamin B12 deficiency anaemia is one type of megaloblastic anaemia that can occur when there is not enough vitamin B12 in the body. Symptoms can include fatigue, numbness or tingling in the feet and hands, trouble walking, nausea, decreased appetite, irritability, and diarrhoea.
  • Intrinsic factor is a protein produced in the stomach that helps the body absorb vitamin B12. A lack of intrinsic factors can cause pernicious anaemia, which is a common cause of vitamin B12 deficiency anaemia.
  • Vitamin B12 deficiency can also affect the nervous system.
  • Other causes of vitamin B12 deficiency include gastrointestinal surgery, autoimmune diseases, and a lack of vitamin B12 in the diet.
  • Other symptoms of vitamin B12 deficiency include confusion, lethargy, light-headedness, and breathlessness.

People at risk of developing vitamin B12 deficiency may include those who have had gastrointestinal surgery and those with autoimmune diseases, such as type 1 diabetes or Crohn's disease. It is essential to consult a doctor if experiencing symptoms of vitamin B12 deficiency for weeks to determine if you require medical intervention.

How to Treat Vitamin B12 Deficiency?

Treatment of Vitamin B12 deficiency condition depends on your age, medical history and other factors. Your doctor may ask you to take regular vitamin B12 injections (once a week for about 3 months or so), or he can prescribe pills for improving your folic acid.

Conclusion

As you can see, vitamin B12 is very important for your overall health. It is necessary to test yourself and see if your body has enough of the vitamin, when you experience the above said symptoms. It is highly recommended to improve your vitamin B12 intake naturally through food for best results.

FAQs

  1. Which fruit has the highest vitamin B12?

Among fruits, apples have the highest quantity of vitamin B12.

  1. What vegetables are high in vitamin B12?

Though there are many vegetables rich in vitamin B12, dried shiitake mushroom varieties are the best.

  1. How can I increase my vitamin B12 naturally?

Including fruits like apples, bananas and blueberries, and vegetables like mushrooms, spinach and beetroot is the best way to increase your vitamin B12 naturally.

  1. Which dry fruit is rich in vitamin B12?

Dried apricots are one of the dry fruits rich in vitamin B12.

  1. Is curd rich in vitamin B12?

Curd is not only an excellent probiotic, but it is also a good source of vitamin B12, calcium, riboflavin, magnesium and phosphorous.


Disclaimer: The information provided in this blog is for educational purposes only. Please consult a medical or nutrition professional before making any significant changes in your daily diet. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any impact or consequences resulting from the use of the information shared.

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