Vitamin B12, also known as Cobalamin, plays an essential role in various body functions, including the formation of red blood cells, brain & nerve function functioning, and DNA synthesis. However, your body cannot produce Vitamin B12 on its own, so you need to get a proper diet or take supplements. In addition, it’s essential to obtain an adequate amount through dietary sources. Here’s a comprehensive guide to the top Vitamin B12-rich foods to incorporate into your diet.
Also read: Top 20 Vitamin D-Rich Foods Sources: The Ultimate Guide
Top 20 Vitamin B12 Foods List
Here is the table providing a comprehensive overview of various food sources rich in Vitamin B12, along with their respective serving sizes and Vitamin B12 amounts.
| S.no. | Food Source | Serving size | Vitamin B12 Amount (mcg) |
|---|---|---|---|
| 1. | Clams | 3 ounces (oz) | 84.1 |
| 2. | Oysters | 3 oz | 24.5 |
| 3. | Nutritional Yeast | 3 tablespoons (tbsp) | 24 |
| 4. | Mussels | 3 oz | 20.4 |
| 5. | Crab | 3 oz | 7.6 |
| 6. | Sardines | 3 oz | 7.6 |
| 7. | Trout | 3 oz | 5.4 |
| 8. | Salmon | 3 oz | 3.8 |
| 9. | Tuna | 3 oz | 1.8 |
| 10. | Haddock | 3 oz | 1.8 |
| 11. | Beef | 3 oz | 1.6 |
| 12. | Milk | 1 cup | 1.5 |
| 13. | Yoghurt | 7 oz | 1 |
| 14. | Eggs | 1 egg | 0.6 |
| 15. | Chicken | 1 cup | 0.4 |
| 16. | Turkey | 3 oz | 0.3 |
| 17. | Pork | 3 oz | 0.8 |
| 18. | Lamb | 3 oz | 0.7 |
| 19. | Cheese (Swiss) | 1 oz | 0.5 |
| 20. | Animal Liver & Kidney | 3 oz | 1.5 |
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Clams
Clams are bivalve molluscs packed with an amazing set of nutrients, including omega-3 fatty acids. They are also a rich source of Vitamin B12. Moreover, Vitamin B12 improves nerve functioning, keeps blood cells healthy, and improves mood.
Trout
Trout is a freshwater fish that contains a significant amount of Vitamin B12. Moreover, including Vitamin B12 in your daily routine can contribute to overall health and support energy metabolism and neurological health.
Beef
Are you looking for a high concentration of Vitamin B12 and a lower concentration of fat? Choose beef meat cuts, as they are a great source of Vitamin B12 and a reasonable amount of B2, B3, and B6. Moreover, it’s better to grill or roast the beef meat instead of frying it.
Crab
Crab is a popular source of Vitamin B12. It is beneficial for people suffering from anaemia. Moreover, including crab in your diet can support nerve health, red blood cell production, and overall energy levels. Additionally, it improves your brain function by incorporating crab into your diet and getting an adequate amount of Vitamin B12.
Milk
Milk and milk products, including cheese and yoghurt, are excellent sources of vitamin B12. They are also excellent sources of proteins, minerals, and other vitamins. Additionally, cheese and yoghurt are loaded with a great amount of Vitamin B12 that must be consumed by people deficient in Vitamin B12.
Salmon
Salmon is well known for its omega-3 fatty acid content. But did you know it is also loaded with Vitamin B12? Well, yes, it is an excellent source of vitamin B12. This kind of fish is also rich in proteins and fats. Additionally, including this source of vitamin in your diet can support heart health and brain function and provide a boost of energy due to its B12 content.
Eggs
Eggs are nutritious and adaptable food items. They primarily consist of the yolk and white, which contain vitamin B12. Moreover, if you’re looking to fulfil your Vitamin B12 requirements, then include eggs in your diet. A diet rich in eggs can offer amino acids and high-quality protein to meet B12 demands.
Also read: 7 Best Calcium Rich Food for Diabetics
Daily Requirement of Vitamin B12
Here’s an overview of the daily requirement of vitamin B12 for different age groups and conditions.
| Age Group | Daily Requirement of Vitamin B12 (mcg) |
| Up to 18 years | 0.4 mcg to 1.8 mcg |
| Adults | 2.4 mcg |
| Pregnant Women & Lactating Moms | 2.8 mcg |
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Benefits of Vitamin B12 High-Rich Foods
Vitamin B12 is required for the production of red blood cells, which are vital for distributing oxygen throughout the body. Sufficient B12 levels promote blood health generally and aid in the prevention of anaemia. DNA synthesis, which is essential for cell division and growth, also requires vitamin B12. Sufficient quantities of B12 enable healthy cell development and operation throughout the body.
According to certain research, vitamin B12 might be important for bone mineralization and metabolism. Adequate B12 levels may contribute to maintaining bone health and reducing the risk of osteoporosis. Vitamin B12 is involved in converting carbohydrates into glucose, which the body uses as fuel for energy. Sufficient B12 levels can help combat fatigue and support overall energy levels.
Final Words
In conclusion, red blood cell formation, neurological system health, energy production, DNA synthesis, mood control, heart health, and possibly bone health are just a few of the many biological processes that depend on vitamin B12. Maintaining sufficient levels of Vitamin B12 in the diet or via supplements is essential for general health and wellness.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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A good informative article