Vitamin B 12 is also called as cobalamin is one of the essential nutrients, does lot of important processes in the body. Vitamin B 12 is highly important to keep the brain, nervous system healthy and to produce the genetic material in all cells. One type of anemia called megaloblastic that makes individuals tired and weak, vitamin B 12 prevents from anemia.
Importance of vitamin B 12
- To protect from cancer and heart diseases
- Boost energy levels
- Maintain brain and nervous system healthy
- Maintain the digestive system in good condition
- Promote healthy skin and hair
- Keep healthy nails
- Prevent from stroke
- Control blood pressure
Deficiency leads to
- Long term deficiency may cause permanent damage to the brain and central nervous system
Vitamin B 12 rich foods
Fortified cereals are a good choice to get the recommended amount of vitamins and minerals. It is one of the low fat nutrient dense foods. It has unlimited health benefits such as soluble bran aids in lowering blood cholesterol levels and reduces the risk of heart diseases. Cereal contains high amounts of complex carbohydrates that provides good energy, prevents cancer, constipation, high blood sugar levels, colon disorder and also enrich the overall health.
Every 100 grams of fortified cereals contain 20 mg of vitamin B12 which is 333% of RDA.
Mackerel is one of the fish varieties that contain high amounts of vitamin B 12, omega 3 fatty acids, and polyunsaturated fatty acids. Hence this lowers the risk of heart diseases like stroke, heart attacks, and arrhythmia. It also contains healthy fats called monounsaturated fatty acids that control blood sugar levels in diabetes. Vitamin B12 protects against heart disease, repairs DNA, reduces cancer risk and helps maintain energy levels.
Every 100 grams of mackerel fish contains 19 mg of vitamin B 12 which is 317% of RDA.
Fortified almond Milk
Almond milk products are added with essential vitamins like vitamin A, D and B12 and the amount of vitamin loaded in almond milk product satisfies the recommended dietary allowance. All these vitamins help maintain a healthy immune system. B 12 is highly important nutrient for critical functions in the body such as blood cell formation and DNA synthesis.
1 cup of almond milk contains 3 mcg of vitamin B12.
Vitamin B12 is well absorbed from animal products, in which liver is the most concentrated source. Liver is the storage organ for many essential nutrients such as vitamin A, D, E, K, B12, folic acid, protein, copper and iron. Those who suffer with vitamin B 12 deficiency can consume beef liver to overcome the problem. All animal meats and products have vitamin B 12 but the liver provides higher quantities of nutrition.
Every 100 grams of beef liver contains 18.7 mg of vitamin B12 which is 311% of RDA.
Swiss cheese is the best source for vegetarians to get vitamin B 12. The delicious Swiss cheese contains good amounts of vitamin B12, calcium, protein, sodium, minerals also contains low fat. Calcium content helps in maintaining strong bones and teeth, sodium prevents from kidney disease, heart disease and stroke and protein presents in cheese helps in numerous functions of the body.
Every 100 grams of Swiss cheese contains 3.1 mg of vitamin B 12 which is 51% of RDA.
Whey powder is a nutritional supplement separated from the casein in milk. This powder or whey protein aids in weight loss, lowers cholesterol, lowers blood pressure, reduces the risk of cardiovascular diseases, improves immune in children with asthma.
Every 100 grams of whey powder contains 2.5 mg of vitamin B12 which is 42% of RDA.
Yogurt is loaded with vitamins and minerals. It contains protein, vitamin B5, vitamin B12, potassium, zinc, phosphorous, riboflavin, iodine, and calcium. All these nutrients help to keep healthy body. Vitamin B12 especially helps in maintaining red blood cells and helps keep nervous system function properly. Take one cup of yogurt and drink one bottle of water, to boost your energy and keep you hydrated. Yogurt protects from increase in blood pressure and keeps common cold away.
Every 100 grams of yogurt contains 0.8 mg of vitamin B 12 which is 12% of RDA.
Egg contains many essential nutrients such as vitamin A, folate, vitamin B5, B12, B2, protein, phosphorous, selenium, calcium and zinc. Regular consumption of eggs promotes the lelvel of HDL good cholesterol which reduces the risk of many diseases. An important ingredient called choline presents in eggs is used to build up cell membranes and to produce signalling molecules in the brain. Egg also holds antioxidants Lutein and Zeaxanthin which plays a significant role in eye health and can help prevent macular degeneration and cataracts.
One large egg contains 0.6 mg of vitamin B12 which is 10% of RDA.
Some of the other vitamin B12 rich foods are,
Cured Ham, Sardines, Emu steak, Clams, Mozzarella cheese, Salmon, Oysters, Mussels, Caviar, Chicken and Octopus.
Just one to two servings of any one of the above items provide a full day’s intake.