Foods that are rich sources of vitamin B12

Vitamin B12 is an essential requirement for the body as it helps in maintaining healthy brain function and promotes red blood cell production. It also prevents your body from developing anaemia and keeps your body agile. Vitamin B12 deficiency symptoms can include fatigue, muscle weakness, digestive issues and anaemia. Here are some foods which you can include in your diet to get vitamin B12 in sufficient amounts.

Salmon is one food that is said to have the highest concentration of omega-3 fatty acids and vitamin B12. Sardines are another fish type full of vitamin B12. You can add it to dishes like salads, pasta, sandwiches and tastes absolutely delicious. You can compensate for your Vitamin B12 deficiency by including either fresh or canned Sardines in your diet.

Another fish variant that will provide you with a good dose of vitamin B12 is Tuna. Apart from being a rich source of Vitamin B12, Tuna also provides you with a good dose of omega-3s and protein.

Eggs are a delicious source of Vitamin B12 and can be had daily in various forms. You can have boiled eggs, omelette, fried eggs, sunny side up or make an egg salad with them. Two large eggs can give you about 46% of the daily recommended requirement for vitamin B12.

If you are a seafood lover, then you need not worry about your Vitamin B12 deficiency. Shrimps are loaded with Vitamin B12 and also nutrient choline, which helps promote heart and brain health. A bowl of shrimps will make up for about 80% of the daily value of vitamin B12. You can make shrimp salad, shrimp curry or saute them with butter and veggies.

Vegetarians have limited option to get vitamin B12 as there aren’t many sources available. You can depend on dairy products like milk, buttermilk, yoghurt and cheese for your B12 needs. Milk such as soy and almond milk are also some good sources of this vitamin.

For all the cheese lovers out there, here is some good news. Cheese variants like mozzarella, cottage and Swiss cheese are the top sources of Vitamin B12.

Chicken is another good source of Vitamin B12, protein and lean fat. The recommended daily amount of vitamin B-12 for adults is 2.4 micrograms. One cup of chicken gives you roughly 12 micrograms. If your daily diet includes chicken in some form, then be assured that your body won’t be nutritionally deficient.

Fortified cereals are specially made with vitamins and minerals that aren’t present in them. This offers you a delicious option to make up for your nutrient deficiencies. There are a number of cereals like oats and corn flakes that come fortified with Vitamin B12. You can include these cereals in your breakfast to keep up with the Vitamin B12 need of the body.