Have you been feeling exhausted all the time? Do you feel that you wake up tired? If faced with a new task, is your first reaction one where you think, “I just don’t have the energy?” All of these are symptoms of a deficiency of the essential vitamin B12, which is the largest and most complex vitamin of the eight B vitamins. Vitamin B12 is needed for many bodily functions, including forming and dividing red blood cells, protecting the nervous system, synthesizing the DNA, providing energy to your body, among others. If you are not getting enough of the vitamin in your diet, it can lead to anemia and extreme fatigue. On the other hand, the vitamin offers numerous benefits for the hair and skin, apart from keeping the nervous system healthy. It stimulates the growth of hair follicles and encourages melanin production which helps retain the original colour of your hair. Vitamin B12 can also fight symptoms that lead to eczema and other skin diseases. It retains moisture of the skin and protects it from drying. Although the amount of vitamin B12 rich foods you need daily is not very high, you need to ensure you take in foods rich in vitamin B12 on a regular basis. Experts recommend about 2.4 micrograms of vitamin B12 per day for an adult. So take a step back before you start popping those pills!
Vitamin B12 is produced by bacteria and is found in abundance in animal products. This is because animals eat foods that are rich in vitamin B12. Vegetarians also have a few good sources of the vitamin. Learn more about foods rich in vitamin B12 by watching this video.
1. Milk And Dairy Products
We all know that milk and other dairy products are high in calcium concentration, but these are great sources of vitamin B12 as well. For vegetarians, it becomes an important source, since many other natural sources include meat, fish and eggs. Products like plain milk, plain yogurt, and cheese are not only readily available in the market but also can be consumed at any point in the day. They can be combined with other foods at breakfast, lunch or dinner. Alternatively, they can be consumed on their own, independently as a midday snack or evening drink. There are many different kinds of cheeses available in the market, and in those Swiss cheese is known to have the highest content of vitamin B12. Pair a slice with a piece of fruit for a filling snack that’s got protein, fibre, and a little bit of fat. The other cheeses include mozzarella, ricotta, parmesan, and cottage cheese (paneer). The interesting part to note is that a few studies show that the human body absorbs vitamin B12 from milk and dairy products better than that from meat, fish and eggs.
TIP: If you are lactose intolerant, try and make buttermilk by blending equal parts of plain yogurt and water, which may not cause a problem.
2. Eggs
Eggs are not only versatile, they are a powerhouse of essential nutrients, and are rich in vitamin B12. Although one egg a day is not sufficient to provide you the needed daily dose of vitamin B12, you can combine them with other foods rich in the vitamin to get the required amount. Research also shows that the yolks have higher levels of vitamin B12 than the whites, and the one in the yolks is easier to absorb as well. This is the reason why it is recommended to eat whole eggs than eating just egg whites. Eggs are easily available, whether you want to buy them raw or cooked. They are also easy to cook. So go take your pick—boiled, scrambled, omelet or eggs benedict! If you don’t like them plain, then toss them in a salad, stuff them in a sandwich or just dunk them in your gravies!
TIP: Try and get in at least one egg into your diet through the day.
3. Nutritional Yeast
This is an inactive yeast which has a nutty flavour and also known as ‘nooch’ is popularly called vegan cheese. The yellow powder, which comes from sugarcane or beet molasses, can be purchased from the market. It can be sprinkled on to hot and cold foods to increase the depth of their flavours. Add a dash on your popcorn, sprinkle it on your bread spread or stir in some into a gravy or pasta. It becomes a good source of vitamin B12 for vegetarians, since it is usually fortified with the vitamin. It is also a good source of protein and minerals. Ensure you purchase the fortified nutritional yeast.
TIP: Those who cannot use cheese due to the milk content, can easily substitute it nutritional yeast to provide a cheese-like flavour to your dishes.
4. Nori
Nori is an edible seaweed, which is used in the popular Japanese dish, sushi. You can buy it in the form of a dry, brittle sheet. It can be used to make sauces, or turned into a powder to sprinkle on to a sandwich or over a salad. It is crunch and has a salty flavour on its own. An added advantage is that it is low in calories and is a good vegetarian source of vitamin B12.
TIP: Soak nori sheets in water and use the extract as a base for a soup that you like.
5. Shiitake Mushrooms
Like nori, some mushrooms like shitake are also rich in vitamin B12. Since this vitamin is very rare in plant-based foods, it may happen that it will not supply you with the entire dose of B12 you need in the day. But it has other nutrients and can easily be incorporated with other foods, whether at breakfast, lunch, dinner or snack time.
TIP: Mostly shiitake mushroom are available dry, so soak them in warm water before you use them.
6. Fortified Cereals
If you choose your morning cereal wisely, you could get your vitamin B12 dose by the time you finish breakfast! For this, it becomes imperative for you to choose a cereal fortified with vitamin B12. The range of vitamin B12 added varies from cereal to cereal and brand to brand. Read up before making your choice! It is likely that your body will absorb the vitamin from the fortified cereal well, since the vitamin may not have to be broken down by your body before it can be absorbed. If you choose to use fortified cereal to increase your vitamin B12 intake, make sure to choose a brand low in added sugar and high in fiber or whole grains.
TIP: If you combine your cereal with milk in the morning, you will increase your intake of vitamin B12.
7. Clams
These small, chewy shellfish are high on several nutrients and rich in vitamin B12. Apart from B12, they serve as good sources for zinc, copper, phosphorus and iron. It is also a lean source of protein, adding antioxidants to your body. You can consume them in a variety of ways including making chowder or broth and pasta sauces. They can be bought fresh, frozen or canned.
TIP: The best way to cook clams is to simply steam them.
8. Fish
A variety of fish are known to be rich sources of vitamin B12, including herrings, salmon, sardines, tuna and trout.
Herrings: These are small fishes that offer vitamin B12 and are also a good source of omega 3 fatty acids. They are responsible for a healthy, glowing face and lustrous hair.
Salmon: Even a single fillet of salmon is rich in vitamin B12. It also is high on amino acids and omega 3 fatty acids.
Sardines: These are small saltwater fish which have soft bones. Mostly, you will be able to buy them in tins, either stored in water or oil. In a few places they can be bought fresh. Sardines are super nutritious because they contain virtually every single nutrient in good amounts. They are are an excellent source of omega-3 fatty acids.
Tuna: This is a popular fish high in nutrients, including protein, vitamins and minerals. The concentration of vitamin B12 in tuna is right beneath the skin. It also packs a good amount of protein, phosphorus, selenium and vitamins A and B3.
Trout: Known to be one of the healthiest varieties of fish, this fresh water fish species is a great source of protein, healthy fats and B vitamins, including B12, omega-3 fatty acids, and minerals like manganese, phosphorus and selenium.
TIP: Cook the fish for as less time as possible to retain maximum nutrional value.
9. Crabs
Another great source rich in vitamin B12, crabs are a good source of low-fat protein, niacin, and zinc, and it also supplies folate, iron, and a large amount of an antioxidant called mineral selenium. It is very high in vitamin B12 so those who eat it will benefit a lot. Crabmeat also has omega-3 fatty acids, which are good for cholesterol and the heart. Moreover crabmeat is low in saturated fat.
TIP: Crabs can be served baked, steamed or in curries.
10. Shrimp
Considered the king of the crustaceans, shrimp packs a huge amount vitamin B12, almost 80 per cent of the daily requirement. Plus, it’s a great source of lean protein. Stir-fry it with vegetables, add it to salads, make a shrimp cocktail or just fry it up.
TIP: Team it up with another fish to up your B12 content.
FAQs: Vitamin B12 Rich Foods
Q. Should you take supplements?
A. Vitamin B12 supplements will be recommended for those who have a severe deficiency, and are not getting enough from their dietary habits. But before you start popping pills, ensure that you consult a doctor. If you are young and healthy, it is recommended that you get your daily dose from the natural foods rather than resorting to supplements. Often, breast-feeding mothers or pregnant women may also be prescribed a supplement. Older people are prescribed too.
Q. Should you take B12 injections?
A. These are not shots that you should be taking on your own. They need to be prescribed by the doctor. Those who suffer from a severe deficiency are treated with vitamin B12 injections since it is the most common method to treat or prevent a deficiency.
Q. What does a vitamin B12 deficiency cause?
A. If you have a deficiency of this vitamin, it can result in tiredness and fatigue and other common complications include anemia. It may also cause neurological disorders if ignored for a prolonged period of time. These could include nerve damage, tingling of hands and feet, numbness, weakness, blurred vision, walking difficulties, and digestive problems. Learn more about the importance of vitamin B12 through this video.
Q. What are some easy ways to get the daily dose of vitamin B12?
A. Well, it is easier than you think! You can have a cup of warm milk with fortified cereal in the morning. Try and have a portion of fish at least twice a week. Include yogurt as part of your diet, whether you have it plain, or simply mix it with rice! Use cottage cheese to make rolls or parathas, or just simple make a bhurji by adding a good amount of mushrooms! If you are one who does not enjoy cooking, snack on the right kind of cheese, have milkshakes and smoothies. And how can we forget eggs! You can enjoy them raw or cooked, and boy, are there a thousand ways to cook them! Also, you can eat them at any time of the day (or night!) Two a day are enough!
Q. Are any meats high in vitamin B12?
A. Yes there are. Animal organ meats are some of the most nutritious foods, and lamb and chicken liver and kidneys are rich in vitamin B12. Lamb liver is also very high in copper, selenium and vitamins A and B2. So you can have mutton and chicken. Pork and turkey also contain B12 but you need to watch how much of that you consume, since they have their own drawbacks.
