Foods high in vitamin B12
Vitamin B12 is an essential nutrient that encourages the body to produce more red blood cells. It helps improve the nervous system’s proper functioning by giving strength to the nerve cells. A shortage of vitamin B12 can result in neurological, psychiatric, and physical problems. A little B12 deficiency may cause no symptoms. However, if left untreated, it can affect the body’s functions and lead to various issues, such as tiredness, weakness, and breath shortage.
This article will discuss foods high in vitamin B12, which our body needs for many essential works.
- Eggs:
Eggs are one of the most consumed dietary foods. It consists of the most essential nutrient, Vitamin B12. An egg’s yolk contains more vitamin B12 than its white part. So, eating eggs in diet can increase the B12 presence in the body.
2. Milk:
Milk and dairy-based foods like cheese and yogurt contain several proteins, minerals, and vitamin B12. A glass of milk contains about 1.1 mcg of vitamin B12. The recommended daily B12 is 24 mcg daily, so the daily milk intake can prevent vitamin B12 deficiency.
3. Beetroot:
Beetroot is rich in iron, fiber, potassium, and B12. Daily consumption can improve hair growth and skin texture and accelerate blood circulation.
4. Fish
There is a variety of fish that contain ample amounts of vitamin B12. Vitamin B12 and protein content are high in salmon. One hundred seventy-eight grams of salmon accounts for 280% of the D.V. for vitamin B12. SardinesSardines are another type of fish loaded with vitamin B12. Another fish variant that will boost the level of B12 in the body is Tuna. Not only does it increase B12, but it also fights against the symptoms of vitamin B12 deficiency, such as anemia and tiredness.
5. Chicken:
Chicken is also a good source of vitamin B12. We can get roughly 12mcg from one cup of chicken, as the R.D. amount to consume is 2.4mcg if the chicken is part of your diet. You can have enough vitamin B12.
6. Spinach:
Spinach also has a sufficient amount of vitamin B12. However, green vegetables such as spinach are the best option to add to your diet if you are a vegetarian.
7. Meat:
Organ meat like liver has a high concentration of B12. You can improve your B12 level by consuming cooked beef liver. It contains 70.7mcg. Excessive use of red meat can cause specific health issues, including heart and blood vessel problems. You may consult the doctor and ask them how much meat intake is safe for you.
Conclusion:
Vitamin B12 supports the growth of red blood cells. It is helpful for the smooth functioning of the nervous system. It is not naturally present in our body; we can reduce the risk of its impacts, such as anemia, tiredness, weakness, and many more.
