Also known as cobalamin, vitamin B12 is an essential nutrient required by your body. A lack of vitamin B12 can affect both your physical as well as mental health. Since your body cannot produce this vitamin on its own, you have to get it through foods highest in vitamin B12.
For adults, the daily recommended vitamin B12 is 2.4 micrograms. It differs in children, pregnant and breastfeeding women.
Why Does Your Body Need Vitamin B12?
Vitamin B12 has impressive health benefits and helps in performing various bodily functions. This includes:
- Formation of red blood cells (RBC)
- Promotes heart health
- Aids digestion
- Manages diabetes
- Prevents macular degeneration
- Makes your hair healthy
- Strengthens bones
- Treats fibromyalgia
- Boosts brain health
A lack of vitamin B12 causes anemia. This means that your body lacks red blood cells to carry oxygen throughout your body. If left untreated, it can lead to many serious symptoms such as weakness, shortness of breath, vision loss, depression, muscle weakness, constipation, pale skin, etc. If you experience any of these symptoms, talk to a doctor immediately. If you are too sick to visit a hospital, you can consult a doctor online.
Foods Highest in Vitamin B12
If you are not getting enough vitamin B12, then it is high time to make sure that you do. Eat these foods highest in vitamin B12 in order to stay healthy:
This ultimate crowd-pleasing food is an excellent source of vitamin B12. Steak, breast, rib, no matter how you cut beef, there won’t be any change in the vitamin B12 content. 100g of beef contains around 2.6 mcg of this nutrient. The highest amount of vitamin B12 is found in beef liver. Eating just 28 g of beef liver gives you 20 mcg of B12. That is just awesome right! Beef promotes healthy functioning of your nervous as well as the immune system. Before buying beef, make sure that the beef is of the highest quality.
When fresh or canned, this saltwater fish is the favourite of many. The best part is that tuna has high vitamin B12 concentrations, especially in it’s muscles right beneath the skin. A 100g serving of tuna fish contains 2.5 mcg of vitaminB12. Apart from this, this fish is also a rich source of omega-3 fatty acids, magnesium, potassium, iron, vitamin A, and vitamin B6.
This is one of the best foods highest in vitamin B12 content. 2 eggs, that is, 100 g of boiled egg contains 1.1 mcg of this essential nutrient. They are also high in protein. Try having scrambled eggs, omelette, or egg salad for breakfast and save yourself from being vitamin B12 deficient. Eggs help you build muscles, lower your risk of heart diseases, lose weight, improve vision, cures anemia, and even increase your memory power. In fact, it is one of the best energy-boosting foods that act as fuel for your entire day.
- Fortified cereals
Busy mornings often makes you prepare and eat simple and delicious whole grain cereals. In fact, they belong to the category of healthy breakfast foods for better digestion. Fortified cereals are among the top vegan sources of vitamin B12. 1 cup of fortified cereals provide around 4.8 mcg of vitamin b12.
Before buying packaged ready-to-eat fortified cereals, check the labels for vitamins and minerals. Also, along with the various health benefits of fortified cereals, it has some potential downsides. They may be high in artificial sugar and refined carbs. So, it is always best to choose fortified cereals that are high in fiber and low in sugar.
With a variety of flavours and recipes, chicken is one of the favourite foods of many. High in vitamin 12 and proteins, chicken has amazing health benefits. 100 g of chicken contains 0.3 mcg of vitamin B12. It acts as a natural antidepressant, fights anemia, strengthens your bone, reduces the risk of heart disease, boosts your immunity, reduces your risk of cancer, and also helps in building muscles.
- Low-fat yogurt
This deliciously thick curd is a good source of vitamin B12. 100 g of low-fat yogurt provides 0.8 mcg of vitamin B12. Also, they are high in calcium, proteins, vitamins, and probiotics. Consuming yogurt is one of the best ways to keep your immune system healthy, strengthen your bones, lose weight, and prevent problems related to digestion.
Eat more of these small, chewy shellfish to combat vitamin B12 deficiency. 100 g of clams contain around 75 mcg of vitamin B12. This nutritious whole food is also a lean source of protein-rich in omega-3 fatty acids and minerals.
Add the above-mentioned foods highest in vitamin B12 in your diet and reduce your risk of being B12 deficient. Before taking these foods, it is always best that you talk to a qualified health professional, especially if you have any other health conditions.
Stay happy, stay healthy!