Top 7 Rich foods of Vitamin B12 That Makes You Energetic And Healthy

Vitamin B12, also called cobalamin, is an essential nutrient that stimulates metabolism and strengthens the immune system of our body.

One of the most important nutrients is vitamin B12, which our bodies need for active function. Vitamin B12, also called cobalamin, is an essential nutrient that stimulates metabolism and strengthens the immune system of our body. It occurs naturally in various foods derived from plants, poultry, and seafood.

Vegans are at risk with vitamin B12 deficiency due to their restriction of the consumption of poultry and dairy products. According to Dr. Ritika Sammadar from Max Healthcare, Saket, New Delhi, “Vegans or vegetarians should definitely consult a medical expert and also regularly take multivitamins and B12 supplements in order to ensure active function of the body. Food such as (non-dairy products, cereals, tofu and more) can also be added to your vegan diet on a daily basis."

Keeping in mind the importance of vitamin B12 in the body, we bring you a list of foods which are healthy and enriched with nutrients. The best part is that these foods are readily available for everyday consumption at home.

Here is a list of 7 vitamin B12 rich food:-

1. Fish

Fish is a rich source of vitamin B12. You can eat tuna, salmon, sardines, trout and a lot more. A cup or 150 grams of drained sardines provide 554% of vitamin B12, and salmon contains large amounts of protein, with around 40 grams in half fillets (178 grams).

2.Milk

Milk is also an excellent source of vitamin B12, which is why experts recommend to consume milk daily to prevent vitamin B12 deficiency. Moreover, it is a reliable source of calcium and vitamin D. You can replace it with soy milk. According to the USDA, one cup of soy milk provides 45% of the recommended intake of vitamin B12.

3.Yogurt

Another popular dairy product, yogurt is also known to contain good amount of vitamin B12. It is also fortified with calcium, vitamin D, and other probiotics.

4. Eggs

Eggs are a great source of protein and all vitamins, especially vitamins B12 and B2. According to sources, two large hard-boiled eggs contain around 1.6 micrograms of vitamin B12.

5.Fortified Cereals

Fortified cereals are considered the best way for vegans to maintain their daily intake of vitamin B12. Wondering what fortified foods are? Well, fortification is a process of adding nutrients to foods that aren't already there. Nutritional yeast, and tofu are some of the great sources of vitamin B12 for vegans.

6. Chicken

In addition to being high in protein, chicken also contains vitamin B12. According to sources, 75 grams of roast turkey or chicken would contain 0.3 micrograms of vitamin B12.

7. Nutritional yeast

This is an ideal food for all vegetarians. It is a popular ingredient that is often used in vegan cooking to give a meal a cheesier, nuttier flavor. According to the USDA, two tablespoons or 15 grams of nutritional yeast contains up to 733% of the daily value of vitamin B12.

It is very important to select the right sources of vitamins and to include them properly in your diet. But always remember that moderation is the key. Eat healthy, stay fit.