Top Vitamin B12 Rich Foods: Boost Your Energy Naturally

We’re all aware that the human body is fueled by macronutrients, i.e. carbohydrates, fats, and proteins, though are you aware that it’s the vitamins that keep the engine running? 

These vitamins have a crucial role to play and enable the body to utilise the macronutrients. There are around 13 essential vitamins needed for human cell function including Vitamin A, C, D, E, K, and B vitamins. Each of these vitamins is responsible for various bodily functions, from vision to bone health to immune function. One key vitamin that is essential for nerve and blood cell health is vitamin B12. Vitamin B12 is also called cobalamin and is a water-soluble vitamin. The vitamin is essential for:

• Red Blood Cell Formation: Vitamin B12 helps with the production of healthy red blood cells and prevents anaemia.
• Nervous System Health: Cobalamin supports brain function and nerve tissue health. 
• DNA Synthesis: The vitamin is vital for making DNA, the genetic material in all cells.
• Energy Production: Vitamin B12 aids in converting food into energy by supporting metabolism.

Consuming vitamin B12 foods is vital for overall health and well-being. A deficiency of the same can lead to anaemia, fatigue, memory issues, neurological problems, and more. 

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Best Food Sources of Vitamin B12 

Vitamin B12 is primarily found in animal-based products. Some of the good sources are meat, fish, eggs, and dairy products. For vegetarians fortified plant-based foods are a good source of vitamin B12.

Animal-Based Source: Animal-based sources are the most reliable source of vitamin B12 as it is naturally found in animal tissues due to bacterial synthesis.

• Fish & Shellfish: Fish including salmon, tuna, sardines, trout, haddock, and clams are excellent sources of vitamin B12. Adding fish and shellfish to the diet is also good for heart (first aid for heart attack – step by step) and brain health (know 6 ways to improve brain functioning). 
• Liver & Kidney: The liver & kidney is the richest source of vitamin B12. A small portion can even be several times the daily requirement. The organ meats are also rich in iron and other b vitamins. 
• Red Meat: Red meat is also a good source of vitamin B12. Red meat is also a good source of protein (top high protein foods) and iron (iron rich foods), supporting overall energy and blood health.
• Eggs & Dairy Products: Egg yolk contains small amounts of vitamins B12 and B2. Dairy products like milk, cheese, curd, and yoghurt also contain vitamin B12 and are good sources for vegetarians. Dairy products easily get absorbed and are beneficial for bone and gut health (foods great for gut health) as well.
• Chicken: Chicken and turkey contain moderate levels of B12. While not as rich as red meat or fish, they are leaner protein options and contribute to B12 intake. According to Fssai.gov.in, 75 grams of roasted chicken would meet 0.3 micrograms of Vitamin B12. 

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Vegetarian Source of Vitamin B12

• Forfeited Food: Forfeited food especially forfeited cereals is packed with vitamin B12. These can contain around 25% of the defined value per serving. Plus, forfeited food is easy to digest, making the body get vitamin B12 easily.
• Nutritional Yeast: Nutritional yeast offers a cheesy, nutty flavour and significant amounts of B12. ¼ cup of fortified nutritional yeast provides an 8.3 to 24 mcg source of vitamin B12.
• Nori: Consuming nori also called purple laver is known to increase the level of vitamin B12 in the body. Nori is often used in sushi and is also consumed as a snack. 

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Health Benefits of Vitamin B12

Consuming vitamin B12-rich foods is essential for the diet and is crucial for various bodily functions.

• Energy Production: Vitamin B12 plays a crucial role in converting food into usable energy for the body, i.e. carbohydrates into glucose. 
• Supports Brain Health: Vitamin B12 is important for cognitive function and aids in nerve function, improving memory and reducing the risk of neurodegenerative disorders. 
• Promotes Healthy Red Blood Cells: Vitamin B12 is vital for the production of healthy red blood cells (causes, symptoms & treatment of deficiency of RBC). These red blood cells carry oxygen throughout the body. 
• Supports Heart Health: B vitamins especially B12 are known to lower homocysteine levels, an amino acid, a risk factor for heart disease.
• Protects Vision: An adequate amount of vitamin B12 may reduce the risk of age-related macular degeneration by supporting eye health. 
• Improves Skin, Hair & Nail Health: Vitamin B12 contributes to healthy skin, nails, and hair (book an appointment with best dermatologists) by supporting cell production and repair. 

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How to Include Vitamin B12 Rich Foods in Diet?

Tips for Non-Vegetarians

• Add eggs to breakfast: Boiled, scrambled or omelettes are all great.
• Include lean meats: Such as chicken or turkey a few times a week.
• Eat fish regularly: Especially salmon, tuna, sardines, or trout (rich in B12).
• Include organ meats occasionally:  Like liver, which is one of the highest sources.

Tips for Vegetarians

• Include dairy daily: Milk, cheese, and yoghurt are good B12 sources.
• Use paneer in meals: Great for curries, salads or grilled dishes.
• Eat fortified cereals: Check labels for B12 content.

Tips for Vegans

• Choose fortified plant milk: Like soy, almond or oat milk with added B12.
• Look for fortified nutritional yeast: Great for sprinkling on pasta, popcorn, or salads.
• Add B12-fortified plant-based foods: Tofu, mock meats, or breakfast cereals.

Read More: Balanced Diet Chart

FAQs

Can vegetarians get enough vitamin B12 from food?

Yes, vegetarians can get enough vitamin B12 from food, though it can be challenging given vegetarian foods are low in vitamin B12 content. 

What is folate?

Folate or vitamin B9 is a crucial vitamin needed for red blood cell formation and healthy cell growth. 

How to get vitamin B12 naturally?

To obtain vitamin B12 naturally, consume foods of animal origin or foods forfeited with it.

What happens if vitamin B12 is low?

Deficiency of vitamin B12 can lead to various health issues including neurological issues, anemia, fatigue, and more. 

What happens if vitamin B12 is high?

High vitamin B12 levels in the body can indicate an underlying health issue linked to liver, kidney, blood disorders, etc. 

How much vitamin B12 do I need daily?

The daily amount of vitamin B12 recommended for adults is 2.4 mcg. 

Can cooking destroy vitamin B12?

Yes, cooking in high temperatures and for prolonged periods can cause some loss of vitamin B12.