Nourish Your Life with 10 Foods Rich In Vitamin B12: Sources And Age-Specific Requirements!

Are you concerned about your vitamin B12 levels? This essential nutrient helps enhance brain health, red blood cell production, and nerve function. While most people can meet their daily requirements through meals, certain people, like vegans, the elderly, and those with absorption issues, may be at risk of deficiency. Knowing foods rich in vitamin B12, their role, their rich food sources, and the recommended intake for different age groups is a must.

This blog explores the importance and list of foods rich in vitamin B12, its role in the body and age group requirements to help you meet your nutritional needs.

Table Of Contents

1. 10 Foods Rich In Vitamin B12

2. The Role Of Vitamin B12 With Its Sources

3. Vitamin B12 Requirement In All Age Groups

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References

10 Foods Rich In Vitamin B12

To ensure adequate vitamin B12 intake and essential nutrients, try these 10 foods rich in vitamin B12 in your meals:

1. Liver (Mutton, Chicken)

This is known for its exceptional nutritional value. Consuming the liver supports red blood cell production, which helps prevent conditions like anaemia. It enhances brain health, energy levels, and nerve function, essential for maintaining mental clarity and physical stamina.

The liver's high vitamin B12 content makes it an ideal food for boosting cognitive function and energy metabolism. However, due to its high cholesterol content, it’s best to consume liver in moderation, particularly for people at risk of heart disease. Incorporating the liver helps to meet your B12 needs.

• B12 Value: Mutton liver: 100-130 µg/100g, Chicken liver: 16-25 µg/100g

2. Fish (Sardines, Mackerel, Salmon)

Certain fish, such as sardines, mackerel, and salmon, are incredibly rich in vitamin B12, which makes them highly beneficial for maintaining brain function, supporting nerve health, and enhancing energy production. Regular consumption of these fish not only boosts B12 levels but also provides a sufficient amount of heart-healthy omega-3 fatty acids.

These fish are especially useful for reducing inflammation and improving overall cellular function. Including fish in your diet can help prevent conditions like cognitive decline and anaemia while also providing a natural boost to energy and brain performance.

• B12 Value: Sardines: 18 µg/100g, Mackerel: 8 µg/100g, Salmon: 5 µg/100g

3. Eggs

A significant source of vitamin B12 is eggs. The yolk contains most of the B12, which is crucial in maintaining nerve health and brain function. While eggs may not offer as much B12 as fish or meat, they are easy to include in everyday meals, providing a reliable source of this essential nutrient.

Consuming eggs regularly helps produce red blood cells, which support energy metabolism and DNA synthesis. Eggs are a great option for those looking to maintain overall health and energy without consuming large quantities of animal products.

• B12 Value: 0.4-1.4 µg/100g

Also Read: Why Is Egg Considered A Complete Food?

4. Milk

Cow’s milk is a convenient and widely available source of vitamin B12, making it particularly important for vegetarians. Regular milk consumption supports proper nerve function, energy production, and bone health due to the combination of calcium and B12. This helps in reducing the risk of conditions such as osteoporosis and cognitive decline.

Adding milk to your daily diet is easy to ensure adequate vitamin B12 intake, especially for those who avoid meat and fish. It also helps prevent symptoms of B12 deficiency, like fatigue and mental fog.

• B12 Value: 0.4-0.6 µg/100g

5. Chicken

Chicken is a popular and versatile source of vitamin B12, which supports nerve function, energy metabolism, and immune health. While chicken may contain less B12 than the liver, it remains a significant source of nutrients.

Consuming chicken regularly helps prevent anaemia, promotes brain health, and supports energy levels. Including chicken in your meals provides essential nutrients that help maintain wellness, especially for people who consume lower amounts of organic meat.

• B12 Value: 0.2-0.7 µg/100g

Also Read: What Is The Effect Of Dairy Product On The Gut?

6. Cheese (Swiss, Mozzarella)

Cheese, particularly Swiss and mozzarella, is a good source of vitamin B12, making it an ideal addition to vegetarian diets. Its calcium content helps in red blood cell production, supports brain function, and strengthens bones.

Regular consumption of cheese can prevent Vitamin B12 deficiency, which could otherwise result in fatigue, cognitive issues, and nerve damage. Cheese is nutritious and easy to include in various dishes, making it a convenient way to meet daily nutrient needs.

• B12 Value: Swiss: 3.3 µg/100g, Mozzarella: 1.5 µg/100g

7. Yoghurt

A yoghurt is a nutritious option for those looking to boost their vitamin B12 intake, particularly vegetarians or people who avoid meat. It contains beneficial probiotics that improve digestion and nutrient absorption, contributing to overall gut health. Regular consumption of yoghurt helps support metabolism, nerve function, and energy levels, helping those aiming to prevent B12 deficiency.

Also, for people who are lactose intolerant, yoghurt can be an easier-to-digest option, providing both probiotics and vitamin B12.

• B12 Value: 0.4 µg/100g

8. Shellfish (Clams, Oysters)

Shellfish, like clams and oysters, are among the richest sources of vitamin B12. These seafood options are packed with nutrients beneficial for red blood cell formation, brain function, and energy levels. Regularly consuming shellfish can help reduce the risk of B12 deficiency, required for maintaining cognitive abilities.

Shellfish are also high in protein and other vital minerals, making them an excellent addition to any diet focused on maintaining health and energy.

• B12 Value: Clams: 98-100 µg/100g, Oysters: 16 µg/100g

9. Fortified Cereals

These are a practical option for vegans and vegetarians to obtain vitamin B12. The fortification process ensures that people on plant-based diets like keto cereals can still receive adequate amounts of this essential nutrient.

Consuming fortified cereals daily helps prevent B12 deficiency, which causes symptoms like fatigue, nerve problems, and reduced cognitive function. They are a simple and effective way to support energy production and maintain healthy red blood cell levels.

• B12 Value: 0.6-6 µg/100g

10. Fortified Plant-based Milks

Plant-based milk, such as soy, almond, and oat milk, offer good vitamin B12, making them essential for people who avoid animal products. These fortified drinks help meet daily B12 needs, ensuring proper nerve function, red blood cell production, and energy metabolism.

Regular consumption of fortified plant-based milk is crucial for vegans and vegetarians, helping to prevent anaemia and neurological problems with B12 deficiency.

• B12 Value: 0.5-3 µg/100g

Also Read: Soluble & Insoluble For High-Fibre Diet Tips & Precautions

The Role Of Vitamin B12 With Its Sources

Vitamin B12 is an essential B vitamin that helps maintain the health of nerve tissue, brain function, and red blood cells. Also known as cobalamin, vitamin B12 deficiency can occur when this vitamin is insufficient, causing many health problems, including long-term neurological disorders.

Vitamin B12 can pass through the bloodstream since it is water soluble, in contrast to other B vitamins. The body may keep vitamin B12 for up to four years, after which any extra is eliminated through the urine.

1. Who Are At Risk Of Vitamin B12 Deficiency? 

• People who follow plant-based diets: Vegans and strict vegetarians who rely on plant-based foods may be at risk of vitamin B12 deficiency.

• People with absorptive disorders: Conditions such as Crohn's disease, celiac disease, and pernicious anaemia can impede the intestinal absorption of vitamin B12.

• Elderly: As people age, their ability to absorb vitamin B12 may decline.

• People who are taking certain medications: Vitamin B12 absorption may be hampered by certain drugs, such as proton pump inhibitors, which are used to treat acid reflux.

2. Vitamin B12 Sources

• Animal products: The best sources of vitamin B12 include meat, poultry, fish, eggs, and dairy products.

• Fortified foods: Some plant-based foods, such as fortified cereals and nutritional yeast, are enriched with vitamin B12.

• Supplements: Vitamin B12 supplements are available for people who cannot meet their daily requirements through diet. Consider ToneOp Care’s Vitamin 360 supplement. 

Also Read: Recognisable Vitamin Toxicity Symptoms & Treatments

Vitamin B12 Requirement In All Age Groups

From infants to the elderly, everyone requires adequate vitamin B12. Note this recommended daily intake of vitamin B12 across different age groups:

Also Read: 6 Dietary Supplements You Must Include In Your Diet Today

Dietitian’s Recommendation

I recommend regularly eating fermented foods like yoghurt, which can boost your vitamin B12 levels at home. If you have low intake, especially vegans, seniors, or those with absorption issues, consider supplements. Combining B12-rich foods with folic acid-rich foods, like leafy greens, enhances absorption. Create balanced meals with foods to maintain healthy B12 levels, supporting nerve function and energy production.

                                                                                  Dt. Akshata Gandevikar

The Final Say

So, now you must understand that foods rich in vitamin B12 help in various bodily functions, from brain health to red blood cell production. While most people can meet their daily requirement of 2.4 micrograms through a balanced diet, certain individuals, like vegans, the elderly, and those with absorption issues, may be at risk of deficiency. Recognising the signs of vitamin B12 deficiency, which include fatigue, digestive problems, and neurological issues, is a must for medical advice. If you have concerns regarding vitamin B12 status, get appropriate testing and supplementations first.

FAQs

1. What happens if I take too much vitamin B12?

Excessive vitamin B12 intake can lead to side effects such as acne and rosacea, a skin condition characterised by redness and pus-filled bumps on the face.

2. What happens if I have a deficiency of vitamin B12?

A vitamin B12 deficiency can cause anaemia, which is caused by lack of red blood cells. This can lead to fatigue, weakness, and damage to nerve structures, affecting memory and cognitive function.

3. What are the common symptoms of vitamin B12 deficiency?

Symptoms of vitamin B12 deficiency include fatigue, confusion, memory problems, constipation, and a lack of appetite. Anaemia caused by B12 deficiency can also lead to exhaustion, breathlessness, irregular pulse, pale or yellowish complexion, diarrhoea, and menstrual problems. In severe cases, it can lead to mania, psychosis, and dementia.

4. What is the fastest way to increase vitamin B12 content in the body?

The fastest way to increase vitamin B12 levels is to consume vitamin B12-rich foods such as chicken, fish, and eggs. If you are a vegetarian, you can supplement your diet with low-fat milk, fortified cereal, and low-fat yoghurt.

5. Which fruits are rich sources of vitamin B12?

While fruits are generally not rich in vitamin B12, bananas, oranges, and peaches can provide some. However, focusing on animal-based sources or fortified foods is recommended for a more substantial intake.

6. What are some of the best vitamin B12-rich dry fruits to try?

Unfortunately, dry fruits are not significant sources of vitamin B12. To meet your vitamin B12 needs, it's better to focus on other food sources like meat, poultry, fish, eggs, dairy products, or fortified plant-based foods.

References

• https://fssai.gov.in/upload/media/FSSAI_News_Vitamin_NDTVFood_31_08_2021.pdf

• https://timesofindia.indiatimes.com/life-style/food-news/10-common-foods-to-naturally-boost-vitamin-b12-levels/articleshow/113248482.cms

• https://www.carehospitals.com/blog-detail/top-ten-ways-to-improve-vitamin-b-twelve/

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