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Top 10 Foods High in Vitamin B-12

Vitamin B12 is mostly found in animal foods. Here is a list of foods high in B-12 along with some vegetarian options as well, which include cereals, fruits and veggies.

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Top 10 Foods High in Vitamin B-12

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  1. Top10Foods High in Vitamin B-12 15-02-2016BySehat VitaminB-12orCobalaminisanimportantnutrientthatyourbodyneedstoperformessential functionsliketheproductionofredbloodcells,propernervefunction,andDNAsynthesis.Its deficiencycanresultinproblemslikefatigue,nerveproblems,anemia,poorvision,depression, anddementia.Thisnutrientisnotmanufacturedbythebodyandcanonlybeobtainedfrom vitaminB-12foods.Itisfoundprimarilyinanimalfoodslikefish,meat,dairy,andeggs. Therefore,vegetariansaremostlikelytosufferfromaB-12deficiency.Hereisalistoffoods highinB-12(alongwithsomevegetarianoptionsaswell): 1.Salmon:

  2. Fishlovers,rejoice!SalmonisoneofthebestsourcesofvitaminB-12,withoneservingofferingFishlovers,rejoice!SalmonisoneofthebestsourcesofvitaminB-12,withoneservingoffering 4.9mcgofthenutrient.Inaddition,salmonalsoprovidesotheressentialnutrientslikeomega-3 fattyacids,proteins,andcalcium. 2.Beef:

  3. BeefisanotherdietaryinclusionyoushouldconsiderifyouwanttoincreaseyourB-12intake.BeefisanotherdietaryinclusionyoushouldconsiderifyouwanttoincreaseyourB-12intake. Oneservingofbeefprovides2.2mcgofvitaminB-12.Beefisalsoarichsourceofthe antioxidantvitaminAthatimproveseyehealth,fightscancerandrevitalizestheskin.However, ensurethatyouenjoybeefinmoderationasitishighinsaturatedfatthatcanincreaseyour cholesterollevels.Optforleanbeefinstead. 3.FortifiedCereals: YoucanalsoobtainyourdailydoseofthisvitaminfromcerealshighinB-12.Astudypublished intheAmericanJournalofClinicalNutritionreportsconsumptionofonecupoffortified breakfastcerealdailyhelpsincreaseBvitaminlevelsanddecreaseshomocysteine concentrations,therebyhelpingpreventcardiovasculardiseases,stroke,anddementia. 4.Chicken:

  4. ChickenisanothergoodsourceofvitaminB-12andhealthiersourceofthisvitaminascomparedChickenisanothergoodsourceofvitaminB-12andhealthiersourceofthisvitaminascompared tobeef.AccordingtotheU.S.DepartmentofAgriculture'sNutrientDatabase,1-cup,ofcooked chickenbreastmeatcontains0.48mcgofvitaminB-12.Chickenisalsorichinprotein,calcium, zinc,magnesium,andvitaminsB-5andB-6. 5.Eggs: Apowerhouseofnutrientslikeproteinsthatfightwearandtear,luteinandzeaxanthinthat improveeyesightandcholinethatpreventsbirthdefectsininfants,eggsarealsorichinvitamin B-12.Onehard-boiledeggcontains0.7mcgofvitaminB-12. 6.Turkey:

  5. Tradeyourplateofredmeatwithaheart-healthyplateofturkey.3ouncesofroastedwhiteTradeyourplateofredmeatwithaheart-healthyplateofturkey.3ouncesofroastedwhite turkeymeatcontains0.31mcgofvitaminB-12.A3-ounceservingofroasteddarkturkeymeat contains1.4mcgofvitaminB-12.Turkeyisalsoagoodsourceofprotein,iron,zinc,potassium, andphosphorus. 7.Cheese:

  6. AmongstthelimitedchoicesofvitaminB-12foodsforvegetarians,cheeseisconsideredagoodAmongstthelimitedchoicesofvitaminB-12foodsforvegetarians,cheeseisconsideredagood sourceofthenutrient.Onecupofcottage,Swiss,cheddarandfetacheesecontains1.5,1.7,0.4, and0.9mcgofvitaminB-12,respectively. 8.Yoghurt: Fancyacupofyoghurtwithyourbreakfast?Luckyforyou,yoghurtisanexcellentsourceofB vitaminsincludingvitaminB-12.Onecupofplainlow-fatyoghurtoffers1.4mcgofvitaminB- 12.TheotherBvitaminscontainedinyoghurtincluderiboflavin,thiamin,niacin,folate, pantothenicacid,andvitaminB-6.Yoghurtalsoincreasesthegoodbacteriainyourgut,thereby improvingyourdigestivehealth. 9.Milk:

  7. Here’ssomethingtoencourageyoutopouraglassofmilkforyourself,notjustforyourkids.Here’ssomethingtoencourageyoutopouraglassofmilkforyourself,notjustforyourkids. Onecupoflow-fatmilkcontains1.15mcgofB-12.Inaddition,milkalsoprovidesasoliddose ofbone-boostingcalcium. 10.SeaPlants: ThoughtherearenofruitshighinB-12,theveggieshighinB-12includeprimarilyseaplants. Thesecompriseofseaweed,alaria,noriandblue-greenalgae.Thesevegetablesareoftenusedas keyingredientsinsaladsandsoups. TheotherfoodshighinB-12includecrab,mushrooms,lamb,fortifiedsoy,clams,mackerel, trout,andherring.AccordingtoTheMayoClinic,thedailyrecommendeddietaryamounts (RDAs)ofB-12are2.4microgramsforthoseaged14yearsandover,2.6microgramsfor pregnantwomenand2.8microgramsforbreastfeedingwomen. Ifyouareover60yearsold,itisrecommendedthatyoutakeB-12supplementstopreventthe deficiencyofthisnutrient.Itcansohappenthatyourbody’sabilitytoabsorbB-12fromfood

  8. sourcescangetcurbedwithage.FindthebestgeneralphysiciansatsehatwhotreatvitaminB12sourcescangetcurbedwithage.FindthebestgeneralphysiciansatsehatwhotreatvitaminB12 DeficiencytoknowmoreabouthowyoucanmaintainhealthyB-12levels,dependinguponyour ageandhealthcondition.

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