Vitamin B12, also known as cobalamin, is an essential nutrient that plays a vital role in maintaining nerve health, red blood cell production and DNA synthesis. Unlike some vitamins, the body cannot produce vitamin B12, so it must be obtained through diet or supplements. Vitamin B12 deficiency can lead to health problems, including fatigue, neurological issues and anaemia. Therefore, incorporating vitamin B12-rich foods in your diet is crucial for maintaining overall health.
This blog explores 12 rich sources of vitamin B12 to ensure your diet supports your body’s needs.
List of Vitamin B12 Rich Foods
Vitamin B12 is your body’s powerhouse for energy and nerve function. This list highlights the top B12-rich foods to help you meet your daily requirements, catering to both vegetarians and non-vegetarians:
1. Liver and Organ Meats
Organ meats, especially goat and lamb liver, are among the richest sources of vitamin B12. Just 100 grams of goat liver contains over 70 micrograms of vitamin B12, far exceeding the recommended daily intake. Organ meats are also packed with iron, folate, and vitamin A.
2. Clams
Clams are another excellent source of vitamin B12. A 100-gram serving of cooked clams can provide up to 99 micrograms of this vital nutrient. Clams are also rich in other essential minerals like iron, potassium, and selenium.
3. Fish (Salmon and Tuna)
Fatty fish such as salmon and tuna are excellent sources of vitamin B12 and omega-3 fatty acids. A 100-gram serving of cooked salmon contains around 4.8 micrograms of vitamin B12, while tuna offers approximately 10 micrograms per serving.
4. Eggs
Eggs are a convenient source of vitamin B12. One large egg contains about 0.6 micrograms of vitamin B12, with most of it concentrated in the yolk. Eggs also provide high-quality protein along with vitamin D and essential antioxidants.
5. Dairy Products
Milk, cheese, and yoghurt are excellent sources of vitamin B12. One cup of milk contains about 1.2 micrograms of vitamin B12, while a serving of Swiss cheese can provide up to 0.9 micrograms. Yoghurt, particularly fortified varieties, is another easy option.
6. Fortified Cereals
Fortified cereals are a reliable source of vitamin B12 for vegetarians and vegans. These cereals are specifically enriched with vitamins and minerals, including B12. A single serving can provide up to 6 micrograms of vitamin B12, depending on the brand and formulation.
Fortified cereals are an excellent breakfast option, especially for those who avoid animal products. Pairing them with fortified plant-based milk can further enhance their nutritional value.
7. Fortified Plant-Based Milks
Plant-based milks such as soy, almond, and oat milk are often fortified with vitamin B12. These products cater to vegans or individuals who are lactose-intolerant.
A single cup of fortified soy milk can provide around 2.5 micrograms of vitamin B12.
8. Shellfish (Crab and Lobster)
Shellfish like crab and lobster are rich in vitamin B12. A 100-gram serving of cooked crab contains approximately 9 micrograms of vitamin B12. Lobster offers similar nutritional benefits.
In addition to vitamin B12, these seafood options are high in protein and low in fat, which makes them an excellent choice for a nutrient-dense diet.
9. Poultry
Chicken and turkey are moderate sources of vitamin B12. A 100-gram serving of roasted chicken breast contains about 0.3 micrograms of vitamin B12, while turkey offers slightly higher levels. Lean protein options are also rich in other vitamins and minerals like niacin, selenium and zinc.
10. Nutritional Yeast
Nutritional yeast is popular among vegans and vegetarians due to its vitamin B12 content. This product is often fortified with B12, which provides around 2.4 micrograms per tablespoon.
11. Trout
Next on the list is trout, which is a freshwater fish quite rich in vitamin B12. A 100-gram serving of cooked trout provides about 7.5 micrograms of this essential nutrient.
In addition to vitamin B12, trout is an excellent source of protein, niacin, and omega-3 fatty acids, supporting heart and brain health.
12. Paneer
Paneer, a popular dairy product, is another good source of vitamin B12. It is made from milk, which contains approximately 0.85 micrograms of vitamin B12 per 100 grams. It is a great source of protein and calcium, making it a popular item in vegetarian diets.
Conclusion
Ensuring an adequate intake of vitamin B12 is important for maintaining energy, supporting nerve function, and promoting overall health. By incorporating these foods into your diet, you can effectively meet your daily vitamin B12 requirements.
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Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.