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VITAMIN B12 IN FOODS: The importance of vitamins for the body cannot be ignored, there are various types and each specific type controls a specific function in the body. Out of all the types, when we talk about Vitamin B12 then there are a lot of roles to be discussed and from which foods can we get it.

VITAMIN B12 IN FOODS
VITAMIN B12 IN FOODS

WHAT IS VIT. B12?

Vitamin B12 is an essential component that performs several tasks in the body. Cobalamin is another name for vitamin B12. This is basically a group of compounds called “corrinoids” which are attached to the corrin rings. This belongs to a group of vitamin B which has B1, B2, B3, B5, B6, B9, B12. Many people go for blood tests to check their vitamin B12 level. It has effects on the entire body mainly on the brain and nerves. It helps in the formation of red blood cells. Also, help in DNA development.
We require about 2.5microgram of Vitamin B12 in the body normally. If it decreases from the limit then there are a lot of consequences to be faced.

The deficiency of these vitamins can result in many issues

  • This will be affecting your mood making you more frustrated, tired, lethargic, etc.
  • This may cause anemia and other issues. Which results In laziness, you feel sleepy all the time.
  • Its deficiency causes dementia.
  • Causes hair, nails, and skin problems.
  • Leads to depression and other issues.
  • It’s better to keep maintaining the required vitamin contents in the body by eating the food containing Vit. B12 than to regret later when its deficiency will result in the above-mentioned problems. There are many sources from which you can get vitamin B12. It is widely found in many animal products but it is scarcely found in vegetarian products.

VITAMIN B12 IN FOODS

Let’s have a look at the best possible sources of vitamin B12;
Major sources are from non-veg food. But there are also some vegetarian items like sprouts of any kind of milk, from soya.

DAIRY PRODUCTS

VITAMIN B12 IN FOODS
VITAMIN B12 IN FOODS


MILK:
Each type of milk either whole fat milk, without fat or powdered one, provides a good amount of Vitamin B12. However, 1 cup of Powder milk provides a high amount of Vitamin B12.
CHEDDAR CHEESE:
Cheese (Cheddar) is also a great source of Vitamin B12 but the amount it provides is less than that provided by the milk. Especially the cheese made from soya (TOFU) is a very great source of vitamin B12.
CURD:
Indeed a good source of vitamin B12. But provides a lesser amount than that of milk and cheese.
BUTTER:
Even one gram of butter is enough to provide vitamin B12.

CROPS AND WEEDS

DUCKWEED:
Researchers have claimed that 100gm of it provides 750% of the daily vitamin requirement.
FERMENTED OLD BROWN RICE:
Various studies have shown that taking fermented rice regularly helps in the reduction of fatigue since it has high vitamin B12 concentration.
HIBISCUS SABDARIFFA:
It helps in increasing hydroxocobalamin oral bioavailability and clinical efficacy in vitamin B12 deficiency with neurological symptoms.
PURPLE LAVER:
It is also called nori. Dry purple laver is a seaweed type which is enriched with vitamin B12.
MUSHROOMS:
Few grams of dried shitake mushrooms also fulfill the daily requirements of B12.
NUTRITIONAL YEAST:
1 TBSP of 100% fortified nutritional yeast provides a good amount of vitamin B12.
FORTIFIED CEREALS:
Fortified food contains 25% of the daily value of Vitamin B12 per gram.

FRUITS AND VEGETABLES

VITAMIN B12 IN FOODS
VITAMIN B12 IN FOODS


All types of fruits and vegetables are good sources of vitamins. Green leafy vegetables, sprouts, and more. Vegetarians also have no need to be worried because there can be many replacements from non-veg sources of vitamin to the vegetarian ones. In fact, vegetables have more benefits to health comparable to meat.

EGGS AND FISHES
Besides bring a great source of proteins, Eggs and Seafood like fishes, prawns, etc. prove to be a good source of Vitamin B12.

MEAT
All types of organ meat like kidneys are a great source of Vitamin B12.

In short, there are plenty of food items that serve to be a great source of Vitamin B12. It up to you what you choose to keep in your routine diet. Keep it more natural. Eat healthily and Stay Healthy!

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