Vitamin B12 is an essential nutrient which he cannot make on its own as it gets this vitamin from diet or by taking supplements. Usually, vegetarians, pregnant women have Vitamin B12 deficiency. These are 12 superfoods that will help in combating Vitamin B12 Deficiency.
Let’s understand, what is Vitamin B12?
Vitamin B12 is a water-soluble vitamin that helps in keeping the nerves healthy as well as in production of DNA and red blood cells for the proper functioning of the brain. Daily intake recommended is 2.4 mcg but you may require higher in cases of pregnancy or breastfeeding women.
It is absorbed in the stomach with the aid of protein which is termed as an intrinsic factor that helps in absorption into your blood and cells. In case, you consume more than the required limit, your body stores extra Vitamin B12 in the liver. Vitamin B12 is generally found in meat, dairy products, and animal products.
Below is the list of foods which contains Vitamin B12:
1. Organ Meats
Animal Liver and Kidneys are the most nutritious foods especially the liver and kidneys of lamb which is rich in Vitamin B12. Lamb’s liver contains a high amount of copper, Vitamin A, and Vitamin B12.
2. Clams Shellfish
Clams are very tiny like shellfish which is stored with high amounts of protein. It has a large amount of Vitamin B12. In fact, you will be getting 3,300 percent of the RDI by just consuming 20 claims shellfishes.
3. Sardines Fish
These are small and are soft bone fishes and are considered to be super nutritious. One cup 150 grams will provide double the Vitamin B12. It has an excellent source of Omega 3 Fatty Acids which helps in improving heart health and reducing inflammation.
The grilled steak will get you approx 200 percent of the RDI when it comes to Vitamin B12. It even has Vitamin B2 and B3.
Cereals work well for vegetarians and vegans as it has a high amount of Vitamin B12. Fortified cereals contain a good amount of Vitamin B12. Let’s take an example, Malt O Meal Fibre which offers up to 137 percent of the RDI when it comes to Vitamin B12.
Tuna has a high amount of Vitamin B12 as it is highly consumed fish. 100 grams of Tuna will contain almost 150 percent of the RDI when it comes to Vitamin B12.
These are the foods that contain Vitamin B12 and it should be checked by doctors in case of Vitamin B12 deficiency.