Ten Foods That Are Extremely Rich In Vitamin B12

If you eat a diversified diet that includes meat and/or dairy products, you are unlikely to have a vitamin B12 shortage, as it is largely found in animal-based foods.

However, if you are vegan or vegetarian, or have a condition such as Crohn’s disease that makes nutrients more difficult to digest, you may have difficulty fulfilling your daily vitamin B12 requirements, putting you at risk of shortage.

Although vitamin B12 insufficiency is frequently difficult to identify, symptoms such as weakness, exhaustion, anemia, and numbness in the hands and feet can swiftly manifest.

As a result, it is advisable to simply ensure that you are obtaining the recommended daily dose of vitamin B12 through your diet. Here is a diverse collection of vitamin B12-rich foods that should appeal to nearly everyone.

01. Salmon

Vitamin B12

3 oz. cooked salmon has the following nutrients:

  • 130 Calories
  • 4 micrograms (mcg) of vitamin B12, which is 168 percent of the daily recommended amount (DV)

Salmon is a good source of vitamin B12 and is also a good source of lean protein and heart-healthy omega-3 fatty acids, according to Eleana Kaidanian, RD, CDN, a registered dietitian with the private practice Long Island Nutritionist. This is why the American Heart Association suggests eating two portions of fatty fish per week, such as salmon, to help lower your risk of stroke and heart disease.

02. Beef

Vitamin B12

Three ounces of cooked ground beef has the following nutrients:

  • 221 Calories
  • 2.3 mg vitamin B 12 (95.6 percent DV)

Beef is a rich source of vitamin B12 in general, however the amount of vitamin B12 contained in it varies according to the part of the cow studied in 2018. For instance, researchers discovered that a single serving of cow liver contains 71 mcg of vitamin B12, about 30 times the daily value. Compared to 1.4 mcg in a 3-ounce portion of sirloin.

Beef is also an excellent source of iron, which is required for red blood cell synthesis. Kaidanian makes this statement. Iron is present in 2.1 g of beef every three-ounce serving (11.7 percent DV).

03. Yeast used for nutrition

Vitamin B12

Nutritional yeast comprises the following in a 16-gram serving:

  • 60 Calories
  • 24 mg of vitamin B12 (1,000 percent DV)

Nutritionally enhanced For vegetarians and vegans, yeast is an excellent source of vitamin B12.

Nutritional yeast is a form of dormant yeast, which means it cannot be utilized to make bread. Rather than cheddar cheese, it has a cheesy, nutty flavor and can be used in place of cheddar cheese on popcorn or spaghetti.

Additionally, Kaidanian notes that nutritional yeast contains 8 grams of protein per tablespoon. Additionally, it provides all nine necessary amino acids that your body needed for growth and repair of tissue.

04. Milk

Vitamin B12

A cup of milk is made up of the following ingredients:

  • 124 Calories
  • 1.4 mg of vitamin B12 (54 percent DV)

According to a tiny 2013 study, milk is an excellent vegetarian source of vitamin B12 and is particularly beneficial for those who have a B12 shortage.

The study indicated that when vegetarian volunteers with vitamin B12 deficiency had 600 mL (about 2.5 cups) of buffalo milk daily for two weeks, their vitamin B12 levels increased dramatically.

It is critical to remember that buffalo milk contains 0.88 micrograms of vitamin B12, which is less than that found in cow’s milk.

Additionally, Kaidanian notes that milk is an excellent source of calcium, protein, and vitamin D. For example, one cup of milk contains 307 mg of calcium (or 25% of the daily value), which is critical for bone and tooth health.

05. Yogurt

A hundred grams of plain fat-free Greek yogurt has the following nutrients:

  • 59 Calories
  • 0.7 mg vitamin B 12 (29 percent DV)

While yogurt contains similar nutrients to milk, such as vitamin B12, calcium, and protein, it also contains probiotics, according to Kaidanian. Probiotic-rich foods, such as yogurt, aid in the growth of beneficial bacteria in the gut, which aid in digestion, vitamin absorption, and illness prevention.

06. Egg

A big egg comprises the following:

  • 71.9 calories
  • 0.5 mg vitamin B12 (20.8 percent DV)

While eggs are a good source of vitamin B12, a 2007 study discovered that participants absorb just 9% of vitamin B12 from eggs, compared to 40% to 90% from other animal-based sources. However, the study discovered that individuals’ diets contained a high amount of vitamin B12.

07. Breakfast cereals fortified

A 28-g serving of Quaker whole hearts oat cereal comprises the following ingredients:

  • 105 calories
  • 1.3 mg vitamin B12 (54 percent DV)

Another meal that may be fortified with vitamin B12 is breakfast cereal, which is ideal for vegans and vegetarians. Simply choose a high-fiber, high-protein cereal that is sugar-free, Kaidanian advises. Sugar increases your calorie consumption without giving any nutrients.

08. Cheddar

A forty-gram serving of low-fat cheddar cheese comprises the following:

  • 69.2 calories
  • 0.49 mg vitamin B12 (20.4 percent DV)

While cheese is a wonderful source of vitamin B12, protein, calcium, and vitamin D, you should restrict your daily intake to 40 grams — roughly one or two servings — because it can be a major source of saturated fat and sodium. Saturated fat and sodium can both elevate blood pressure and increase your chance of developing heart disease. Additionally, you can choose reduced-fat or part-skim cheeses, which will be mentioned on the box, according to Kaidanian.

09. Tuna

A can of light tuna in water (107 g) contains the following:

  • 96.3 calories
  • 2.75 mcg vitamin B12 (120 percent DV)

Apart from being an excellent source of vitamin B12, tuna has 19 grams of protein (40.6 percent DV). Protein aids in the development of muscle, but also of bones, skin, and hair.

10. Turkey

A 3-ounce serving of ground turkey has the following nutrients:

  • 173 calories
  • B12 vitamin: 1.14 mcg (49.6 percent DV)

Ground turkey is an excellent substitute for ground beef if you’re trying to cut back on saturated fat but still want to enhance your vitamin B12 intake. Additionally, it contains tryptophan, a critical amino acid required by the body for the production of serotonin, according to Kaidanian.

Takeaway

Vitamin B12 is present in a range of foods, including beef, poultry, seafood, dairy products, and fortified meals. As a result, the majority of people who consume a diversified diet are unlikely to be deficient in this nutrient.

However, if you are a vegetarian, vegan, or have certain medical issues, you may want to monitor your B12 intake more closely or take a supplement to avoid a deficiency, according to Kaidanian.

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