Updated on - 05 Feb 2026
Vitamin B12 is one of the most important nutrients your body needs, but it’s also one that many people, especially vegetarians and vegans, don’t get enough of. This vitamin plays an essential role in keeping your nerves healthy, making red blood cells and supporting brain function. When your body doesn’t get enough B12, you might feel constantly tired, weak, or even experience mood changes and poor concentration.
While animal products like eggs, milk and fish are the richest sources, there are also plant-based options that can also contribute to meeting your daily needs. Here’s a look at some vitamin B12-rich fruits and vegetables that can support a healthy lifestyle.
What is vitamin B12?
Vitamin B12, or cobalamin, is an important water-soluble vitamin. It is a 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.
The recommended intake of vitamin B12 varies based on age, gender and lifestyle factors. On average, adults need about 2.4 micrograms per day, though requirements may increase during pregnancy and breastfeeding. Since the body cannot produce this vitamin on its own, getting enough through diet or supplements is crucial.
Interestingly, there’s no established upper limit for vitamin B12 because excess amounts are usually excreted through urine. However, some studies suggest that very high supplemental doses might increase the risk of bone fractures in certain individuals, so it’s best to take it as advised by a healthcare professional.
Why is vitamin B12 important?
Vitamin B12 is important for keeping your body and mind functioning at their best. Here’s why it matters:
- Supports red blood cell formation: Helps produce healthy red blood cells that transport oxygen, preventing anaemia, fatigue and weakness.
- Protects the nervous system: Maintains the health of nerve cells and supports smooth communication between the brain and body.
- Boosts energy levels: Assists in converting food into energy, helping you stay active and alert.
- Improves brain function: Supports production of neurotransmitters such as serotonin, supporting memory, concentration and mood.
- Promotes heart health: Helps regulate homocysteine levels in the blood, reducing the risk of heart-related issues.
- Supports DNA synthesis: Plays a key role in cell growth and repair, making it essential for overall body maintenance.
Vitamin B12 benefits
Vitamin B12 is important for making red blood cells, white blood cells and platelets. They help carry oxygen, fight infections and clot blood. Getting enough B12 may also help keep bones strong and lower the risk of osteoporosis, though research on this is limited.
In addition, some research suggests that B12 could reduce the risk of age-related macular degeneration. However, these findings are not yet conclusive.
Low B12 levels have been linked to mood disorders. Restoring normal levels may help improve symptoms of depression. For individuals with a deficiency, correcting B12 levels can also enhance energy, reduce fatigue and support overall metabolism.
Foods rich in vitamin B12
Some of the fruits and vegetables rich in vitamin B12 are as follows:
Fruits containing vitamin B12
Fruits provide only about 5% of the daily recommended vitamin B12, so it is necessary to take extra steps to meet your body’s B12 needs. Here are some fruits that may increase your vitamin B12 levels:
Bananas
One of the easiest and most affordable 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 contain 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 a good source of vitamin B12, and they help to fight against inflammation 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 contain vitamin B12, antioxidants, vitamin C and beta-carotene. They are known to fight flu-like symptoms and improve overall immunity.
Mangoes
Apart from vitamin B12, the king of fruits contains vitamins A and C, promoting overall health and immunity.
Vegetables rich in vitamin B12
Here are some vegetables that can help support your vitamin B12 intake, though they provide only small amounts and should be paired with other sources or fortified foods:
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 vitamin B12, beetroots contain 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 good 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
In addition to fruits and vegetables, several animal-based foods are excellent sources of vitamin B12 and can help you meet your daily nutritional needs:
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 a good source 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
A deficiency in vitamin B12 can affect your body in various ways. Common signs to watch out for include:
- 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?
Here is how vitamin B12 deficiency affects the body:
- Anaemia: Low B12 levels reduce red blood cell production, leading to fatigue, weakness and paleness.
- Nerve damage: Deficiency can harm the protective covering of nerves, causing numbness, tingling and balance problems.
- Cognitive issues: Memory, focus and mental clarity may decline due to insufficient B12 for proper brain function.
- Mood disturbances: Lack of B12 may contribute to depression, irritability or mood swings.
- Digestive problems: It can interfere with normal digestion, causing loss of appetite, nausea or constipation.
- Oral health effects: B12 deficiency can result in a sore, red tongue, mouth ulcers or a burning sensation.
- Vision complications: In severe cases, damage to the optic nerve may affect eyesight.
- Bone health impact: Low B12 may contribute to reduced bone strength over time, increasing fracture risk.
How to treat vitamin B12 deficiency?
Treatment for vitamin B12 deficiency varies depending on the cause and severity. For deficiencies due to low dietary intake, increasing B12-rich foods like eggs, dairy and fortified cereals, along with oral B12 supplements, can help restore normal levels.
In cases where the body cannot absorb B12 properly, such as pernicious anaemia, B12 injections are often necessary. Doctors typically monitor blood levels and symptoms to track improvement and prevent complications.
How to incorporate B12-rich foods into your diet
To ensure adequate vitamin B12 intake, it is important to include B12-rich foods in your daily diet. Here are some options:
- Add eggs to your meals, boiled, scrambled or as an omelette.
- Consume dairy products like yoghurt, milk and cheese regularly.
- Add fortified cereals to your breakfast or as a snack.
- Sprinkle nutritional yeast over salads, soups or pasta.
- Use plant-based fortified alternatives, such as enriched plant milks or meat substitutes.
Benefits of health insurance in managing vitamin B12 deficiency
Managing vitamin B12 deficiency often requires regular doctor visits, blood tests and sometimes supplements or injections. Having a health insurance policy can make this easier by covering part of the medical expenses, reducing the financial burden.
Many policies include plans such as individual health insurance, which provides coverage personalised to a single person, helping you access timely consultations, tests and treatments without worrying about costs.
For households, a family floater plan can cover multiple members under a single policy, making it convenient for families where more than one person may require regular check-ups or treatment.
Conclusion
Vitamin B12 is necessary for your overall health, and noticing its deficiency early can help prevent serious problems. If you experience any of the symptoms mentioned above, it is important to get your B12 levels checked. Maintaining healthy levels through B12-rich foods is the most effective way to support your body.
At the same time, a health insurance policy can make managing deficiency easier by covering doctor visits, tests and treatments. For guidance on choosing the right plan, you can fill out the form on this page to get expert advice.
FAQs
1. Which fruit has the highest vitamin B12?
Fruits are not a dependable source of vitamin B12, but some, like bananas, apples, mangoes and oranges, contain trace amounts that may slightly contribute to intake.
2. What vegetables are high in vitamin B12?
Though there are many vegetables rich in vitamin B12, dried shiitake mushroom varieties are the best.
3. How can I incr ease 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.
4. Which dry fruit is rich in vitamin B12?
Dry fruits such as almonds, cashews, walnuts or dates may contain trace amounts of vitamin B12.
5. 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 phosphorus.
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 a certified medical and/or nutrition professional for any questions. 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.