Top 12 Foods That Are High In Vitamin B12
1) Blueberries: A high quality source of vitamin b12.
They are very good source of fiber and antioxidants. It is one of the best food for pregnant women. You can consume them without any problems.
It is recommended to eat blueberry juice or puree with other fruits like strawberries, raspberries, blackcurrants etc.
2) Strawberries: A great source of vitamin b12.
4) Blackcurrants 5) Strawberries 6) Cranberries 7) Kale 8) Kiwi 9) Apples 10) Pears 11) Avocado 12 )Pumpkin Seeds
The following are some tips to increase your intake of vitamin b12:
Eat fresh fruits and vegetables every day. Avoid canned foods, processed foods, refined sugars and alcohol. Eat whole grains instead of white flour breads.
Eat beans, lentils, chickpeas and tofu instead of meat products.
Vitamin B12 is found in animal products such as eggs, milk and cheese. So it is better to include these foods in your diet. If you cannot afford to buy all the foods mentioned above then you can always purchase fortified breakfast cereals or juices from health food stores or supermarkets.
Vitamin b12 can also be found in nutritional yeast. Nutritional yeast is available at health food stores and it is a good substitute for cheese in dishes like pasta or pizza. Like other yeast products, it is produced from fermentative bacteria, and contains vitamin Bcomplex and other essential nutrients for the human body.
It can also be used as a condiment as a replacement for salt or pepper.
You can also get b12 shots at the pharmacy, you would probably need to take between 2500 – 5000 micrograms of vitamin b12 a week for three months to boost your stores.
You can also eat liver, clams and other types of seafood.
So, we have discussed Top 12 Foods That Are High in Vitamin B12.
Sources & references used in this article:
Dietary sources of vitamin B-12 and their association with plasma vitamin B-12 concentrations in the general population: the Hordaland Homocysteine Study by A Vogiatzoglou, AD Smith, E Nurk… – … American journal of …, 2009 – academic.oup.com
Low vitamin B-12 concentrations in patients without anemia: the effect of folic acid fortification of grain by JL Mills, I Von Kohorn, MR Conley… – … American journal of …, 2003 – academic.oup.com
Dietary folate, riboflavin, vitamin B-6, and vitamin B-12 and depressive symptoms in early adolescence: the Ryukyus Child Health Study by K Murakami, Y Miyake, S Sasaki, K Tanaka… – Psychosomatic …, 2010 – journals.lww.com
Algae acquire vitamin B 12 through a symbiotic relationship with bacteria by MT Croft, AD Lawrence, E Raux-Deery, MJ Warren… – Nature, 2005 – nature.com
Contribution of meat to vitamin B12, iron and zinc intakes in five ethnic groups in the USA: implications for developing food‐based dietary guidelines by S Sharma, T Sheehy, LN Kolonel – Journal of Human Nutrition …, 2013 – Wiley Online Library
Persistence of neurological damage induced by dietary vitamin B-12 deficiency in infancy by U von Schenck, C Bender-Götze… – Archives of disease in …, 1997 – adc.bmj.com
Vitamin B‐12 and folate status in relation to decline in scores on the mini‐mental state examination in the Framingham Heart Study by MS Morris, J Selhub, PF Jacques – Journal of the American …, 2012 – Wiley Online Library
Vitamin B12-containing plant food sources for vegetarians by F Watanabe, Y Yabuta, T Bito, F Teng – Nutrients, 2014 – mdpi.com
Oral cyanocobalamin supplementation in older people with vitamin B12 deficiency: a dose-finding trial by SJPM Eussen, LC de Groot, R Clarke… – Archives of Internal …, 2005 – jamanetwork.com