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Cobalamin, also known as vitamin B12, is an essential nutrient that boosts metabolism and strengthens the immune system.
Feeling lethargic and sluggish? Do you have a loss of appetite? Let us tell you- that's where your body reminds you to fulfill it with one important nutrient- vitamin B12. It is one of the most essential nutrients for our bodies to function properly. You must be wondering, what does this nutrient do? Cobalamin, or vitamin B12, is a nutrient that boosts metabolism and strengthens the immune system. Various foods derived from plants, poultry, seafood, etc. contain it naturally.
As vegetarians do not consume poultry or dairy products, they are at risk of deficiency of vitamin B12. A vegetarian or vegan should consult a medical expert as well as take multivitamins and B12 supplements regularly to ensure their body is functioning properly, says Dr. Ritika Sammadar of Max Healthcare in Saket, New Delhi. Additionally, vitamin-fortified foods (dairy-free products, cereals, tofu, and more) can be added to an everyday vegan diet."
In light of Vitamin B12's importance in the body, we have prepared a list of foods that are rich in this healthy nutrient. And the best part is that these foods are easily accessible at home for daily consumption. Continue reading.
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Here are 7 Vitamin B12 Rich Foods for You:
1. Fish
Vitamin B12 in fish is an important nutrient. The seafood available includes tuna, salmon, sardines, trout, among others. Salmon contains about 40 grams of protein in a half fillet (178 grams), and a cup of drained sardines provides 554% of Vitamin B12.
2. Milk
Milk is an excellent source of calcium as well as vitamin B12. For this reason, experts recommend drinking milk every day the vitamin B12 deficiency. In addition, it is also a reliable source of both calcium and vitamin D.
Vegans are often advised to replace it with soy milk. Soya milk provides 45% of the recommended Vitamin B12 intake, according to the USDA.
3. Yogurt
In addition to being another popular dairy product, yogurt is also known for providing a good amount of vitamin B12. Additionally, it contains calcium, vitamin D, and probiotics.
4. Eggs
Here's a player who can do it all. Especially vitamin B12 and B2, eggs are a great source of complete protein and vitamins. Two large, hard-boiled eggs provide close to 1.6 micrograms of Vitamin B12, according to www.healthlinkbc.ca.
5. Cereals fortified with nutrients
In order for vegans to get enough Vitamin B12, fortified cereals are considered the best option. Do you know what fortified foods are? The fortification consists of adding nutrients to food that is not already present. Vegans can get vitamin B12 from cereal, nutritional yeast, and tofu.
6. Chicken
As well as high levels of protein, chicken contains Vitamin B12. 75 grams of roasted turkey or chicken provide 0.3 micrograms of Vitamin B12, according to www.healthlinkbc.ca.
7. Nutritional Yeast
Among vegetarians, especially vegans, this is a favorite food. In vegan cooking, nut butter lends foods a cheesy, nutty flavor. The vitamin B12 content of nutritional yeast in two tablespoons or 15 grams is 733%.
You must choose the right sources of the vitamin and include them adequately in your diet. Always remember to keep moderation in mind. Stay active and eat healthily.
