Vitamin B12 Foods: Sources, Fruits, Health Benefits

Vitamin B12 Foods: Sources, Fruits, Health Benefits

B
Bajaj Finserv Health
November 23, 20229 mins read

Synopsis

Fish, milk, cheese, eggs, beef, pig, and poultry are all excellent vitamin B12 foods. However, being vegetarian or vegan may prevent you from consuming adequate B12. Not to worry! The blog provides information on some vegetarian options for vitamin B12 foods.

Key Takeaways

  • Vitamin B12 foods produce serotonin, which helps prevent and treat depression
  • Vitamin B12 is a crucial nutrient for the brain's neurons, which are directly associated with mental health
  • A deficiency of Vitamin B12 may lead to low birth weight and abnormalities

Vitamin B12 foods comprise all of the vitamins in the B group. B vitamins can dissolve in water, indicating your body doesn't store them. The B vitamins are interconnected and collaborate closely with one another in your body. The presence of all the B vitamins in your body hence promotes greater body function. There are plenty of vitamin B12 foods available. Therefore, if a person eats a balanced diet, they generally don't have a significant risk of acquiring a deficiency. 

Vitamin B Complex

The B complex consists of the following: 

  • Thiamin (B-1) (B-1) 
  • Riboflavin (B-2) (B-2) 
  • Niacin (B-3) (B-3) 
  • Acid pantothenic (B-5) 
  • Pyridoxine (B-6) (B-6) 
  • Vitamin B12 (B-9) 
  • Cobalamin (B-12) (B-12) 

The following also belong to the B complex family:  

  • Biotin (vitamin H) (vitamin H) 
  • Choline 
  • Inositol 
  • Acid para-aminobenzoic (PABA) 
benefits of Vitamin B12 Foods-4

What Is Vitamin B12? 

Vitamin B12 is an essential B vitamin. It is vital for the brain's health, the generation of red blood cells, and nerve tissue. Vitamin B12 is also known as cobalamin. 

A deficiency can develop when the body cannot absorb enough vitamin B12. This can cause several health issues, like irreparable brain problems if left untreated. About 6% of persons in the United States and the United Kingdom who are 60 or younger suffer from a vitamin B12 deficiency. In those over 60, the percentage rises to 20%. [1] 

Like all other B vitamins, vitamin B12 is a water-soluble vitamin. This implies it can dissolve in water and circulate in the bloodstream. The body can store up to four years' worth of vitamin B12, and any extra or undesired amounts can be excreted in the urine. 

The largest and most physically intricate vitamin is vitamin B12. Manufacturers can make it through bacterial fermentation synthesis and find it naturally in animal products like meat and eggs.  

Why Is Vitamin B12 Essential? 

Our bodies require vitamin B12 as it is a water-soluble vitamin that aids in the production of red blood cells and maintains the health of our nerve cells. Animal-based vitamin B12 foods include dairy and meat products, which we can fit into our diets as food sources or dietary supplements. Vitamin B12 foods benefit our bodies by giving us energy, assisting in iron function, and preventing several ailments. For sedentary males and females, the Indian Recommended Dietary Allowances, 2020, recommends a daily intake of 2 g of vitamin B12. 

These signs and symptoms may appear if your body is deficient in vitamin B12: 

  • Anaemia due to vitamin B12 deficiency 
  • Fatigue 
  • Headache 
  • Dizziness 
  • Tingling across the body 
  • Discomfort or difficulty walking 
  • Depression or mood swings 
  • Loss of memory or forgetfulness 
  • Vision problems 

Therefore, it is always advised to visit a doctor and start taking vitamin B12 foods like meat, fish, milk, eggs, etc., if you have any of these symptoms in your body that last for an extended period. 

Additional Read: Vitamin B12 Deficiency  

Vitamin B12 Fruits 

Apples 

The saying "an apple a day keeps the doctor away" is accurate because apples are loaded with beneficial antioxidants, flavonoids, and fibre. In addition, apple includes significant amounts of polyphenols, which are present in apple pulp and peel and have antioxidant properties. Apple also contains a lot of vitamins. They are among the most incredible fruits that are high in vitamin B12.  

Oranges 

Oranges are a fantastic source of vitamin C, as we all know. But what we may need to know is that vitamin B12 is also abundant in oranges. They are one of the best vitamin B12 fruits available in the market. In addition, oranges are high in beta-carotene, calcium, and antioxidants, all of which are essential for human health.

Blueberries 

They are another source of vitamin B12. Antioxidants included in blueberries keep us healthy and improve the appearance of our skin. There are numerous health advantages of blueberries. Blueberries are excellent for lowering body weight, improving digestion, reducing stress, and preventing cancer and diabetes.

Bananas 

Unlike other fruits, bananas are more nutrient-dense and a fantastic alternative energy source. But besides that, bananas have a lot of other qualities that are great for your health. The list of vitamin B12 foods includes bananas. Vitamins and fibre found in bananas aid with blood pressure control, stress relief, constipation relief, and ulcer problems. Bananas are known to regulate body temperature. 

Additional Read: Methylcobalamin Uses

Vitamin B12 Dry Fruits 

Dry fruits are significant vitamin b12 sources. Therefore, they are a fantastic method to get your recommended daily intake of vitamin B12. Dry fruits that have higher vitamin B12 content include almonds and peanuts. Other dried fruits contain vitamin B12, but their amounts are small, so they do not significantly increase your daily consumption. 

Vitamin B12 and protein available in foods are known to combine. For example, dry fruits include protein and vitamin B12, which facilitates easy absorption of food. Simply put, protein serves as a vehicle to deliver vitamin B12 from the dietary source to the body. As a result, you must include equal amounts of almonds and peanuts in your diet in order to meet your daily vitamin B12 needs. You gain from it in two ways: first, you can easily achieve your recommended daily intake of vitamin B12; second, you can benefit from the nutritional benefits of dried fruits. 

Vitamin B12 Vegetables 

Mushrooms 

In terms of vegetables, mushrooms rank among the finest vitamin b12 vegetables. Antioxidants found in mushrooms lower the risk of hypertension and other metabolic diseases. Additionally, because they include anti-inflammatory qualities, they strengthen the immune system. In addition, they reduce blood pressure due to their high potassium content. A good source of vitamin D, which supports healthy bones and an immune system, is found in mushrooms.

Beetroots 

One of the best vitamin B12 foods, beetroot provides a number of advantages, whether consumed raw or as juice. Folates, which are abundant in beetroot, aid in cell growth and function. Additionally, because it is nitrate-rich, it causes the blood vessels to relax and widen, which lowers blood pressure. Beetroot is also rich in fibre and encourages the growth of healthy gut bacteria. Finally, a healthy heart can benefit from beetroot's high potassium content in addition to its B12 content.

Potatoes 

Potatoes are the most popular and widely utilised vitamin B12 foods. The potato's unique quality is that it can be modified to go with any vegetable. But it also has a lot of health- and beauty-related benefits. There are many healthy components in potatoes; thus, potatoes are one of the best vitamin B12 foods. 

Potatoes contain the most starch of any food. Because potatoes are alkaline, they maintain the body's alkaline balance. In suitable amounts, potatoes have sodium, potassium, and vitamins A,' 'B12,' and 'D.' 

Potatoes also have other nutrients like magnesium, phosphorus, iron, and zinc. It gives energy to the body immediately by converting potato protein, glucose, and amino acids. In addition, potatoes have a variety of antioxidants, which defend against damage caused by free radicals.  

Alpha-Alpha 

The Arabic name Alpha-Alpha means 'the father of plants.' Its roots extend 20 to 30 feet underground. Alpha-alpha contains unique nutrients that aren't easily found on the earth's surface. These include numerous vitamins, minerals, and other substances. 

Butternut squash 

Butternut squash is a rare vegetable that few people consume. It has abundant fibres and minerals. Butternut squash contains a lot of vitamin B12 in it.

Other Sources Of Vitamin B12 Foods

We have listed some of the best vitamin b12 sources for vegetarians above. Now let's take a look at the finest vitamin B12 sources non-vegetarians can enjoy: 

Clams 

Clams are tiny, chewy shellfish that are nutrient-rich. This mollusc has a high concentration of vitamin B12 and is a lean source of protein. Just 20 small clams (190 grams) provide more than 7,000% of the daily value. Clams are also a good source of antioxidants, according to research. [2] It's interesting to note that vitamin B12 levels are high in clam broth.  

Sardines 

Sardines are small, soft-boned sea fish. Although you may also buy them fresh, they are typically marketed in canned form in liquids like water, oil, or sauces. Sardines are very nutrient-dense vitamin B12 foods because they have significant concentrations of practically all nutrients. In addition, omega-3 fatty acids, which are abundant in sardines, have been linked to a number of health advantages, including a reduction in inflammation and an improvement in heart health.  

Eggs 

B vitamins, particularly B2 and B12, and full protein are abundant in eggs. According to studies, egg yolks contain more vitamin B12 than egg whites. Additionally, egg yolks' B12 is simpler to absorb. Therefore, consuming whole eggs as opposed to their whites is advised.[3] You will also receive sufficient vitamin D and a healthy dose of vitamin B12.  

Which are the Best Vitamin B12 Foods - 4

Benefits of Vitamin B12 Foods in Your Diet 

Vitamin B12 is essential for many aspects of health, including bone health, red blood cell development, energy levels, and mood. You can guarantee you're reaching your needs by eating a wholesome, nutritious diet comprising vitamin B12 foods or by taking a supplement. 

Here are some of the benefits of incorporating vitamin B12 foods into your daily diet: 

  • Could promote bone health and shield against osteoporosis 
  • It may lower the chance of macular degeneration 
  • Aids in the production of red blood cells and the prevention of anaemia 
  • It may enhance mood and depressive symptoms 
  • May stop severe birth abnormalities 
  • It could protect against the loss of neurons in your brain 
  • May offer you a significant energy boost 
  • Promotes beautiful skin, hair, and nails

FAQs 

Which fruits contain the highest levels of vitamin B12? 

A: Bananas, apples, oranges, blueberries, and other vitamin B12 foods can be included in your diet.

What occurs if you don't get enough vitamin B12? 

A: An insufficiency of vitamin B12 in your body will hamper your body from functioning correctly. You can experience fatigue, dizziness, anaemia, etc.  

Do foods high in vitamin b12 promote weight gain? 

A: Vitamin B12 foods do not promote weight gain. But a lack of it might cause weariness and poor energy levels.

Do foods high in vitamin B12 promote hair growth? 

A: Yes, vitamin B12 foods stimulate hair development since it helps to create red blood cells.

Does B12 help with energy? 

A: Vitamin B12 foods provide substantial health advantages, such as increased energy, a boost in memory function, and protection against heart disease.  

Your body depends on vitamin B12 foods for some vital processes. Therefore, eating these vitamin B12-rich foods may significantly enhance your general health. A meal containing all the necessary vitamins and minerals is considered healthy. Additionally, it's critical to understand how and why these vitamins benefit your body and you. Contact Bajaj Finserv Health to speak to a nutritionist for additional details about vitamin B12 foods. You can also schedule an online doctor consultation from your home to get the correct guidance on leading a stress-free and healthy life. 

Vitamin B12 Foods: Sources, Fruits, Health Benefits banner
  1. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
  2. https://pubmed.ncbi.nlm.nih.gov/21756123/
  3. https://pubmed.ncbi.nlm.nih.gov/27928125/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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