Top 10 Indian Foods Rich In Vitamin B12

Vitamin B12 :

• Vitamin B12 well known as Cobalamin, is an essential yet highly complex vitamin that contains the mineral cobalt and hence the name
• Vitamin B12 is produced naturally by bacteria and is found in animal – orgin products
• Vitamin B12 is required for the development, myelination, and function of the central nervous system
• Helps keep your body’s nerve and blood cells healthy
• B12 is necessary for making healthy red blood cells, DNA synthesis and for energy production
• Vitamin B12 can be consumed in large doses since excess B12 is stored in the liver for use when supplies are scarce
• Vitamin B12 is bound to protein in food and must be released before it is absorbed into the bloodstream
• Adequate stomach acid is required to release the vitamin from the protein
• Reduces cancer risk, cardio vascular disease and stroke
• Deficiency of the vitamin can cause weakness and fatigue
• Most striking side effects of nerve damage, feeling the sensation of pins and needles on your skin
• Might lose your sense of balance and coordination
• Blurred or disturbed vision
• Deficiency causes mouth ulcers, burning or itching in your oral cavity
• The daily value for vitamin B12 is 2.4mcg per day

Ten Important Indian Foods Which is Rich in Vitamin B12 –

1.  Clams :

• Clams are low-fat, high-protein in nature
• Clams have more vitamin B-12 per serving than any other food and it helps keep nerves and blood
  cells healthy, balancing mood and fighting fatigue
  Baby clams particularly have shown to be a great source of iron, antioxidants and vitamin B12
• As an antioxidant, it heals wounds, repairs and maintains cartilage, bones, and teeth
• The broth of boiled clams is equally rich in vitamin
• They promote sexual health
• Have been found to possess cancer-preventing properties
• Normal functioning of the brain and nervous system
• Aids in digestion and proper absorption of nutrients from foods
• Fights chronic fatigue
• Helps expedite the release of melatonin, improving sleep patterns and resulting in better, more restful sleep
• B12 also helps maintain red blood cells and nerve cells and aids in the formation of DNA
• Reduce the risk for heart disease by lowering blood triglyceride levels
• Per 100 grams serves around 98.9 mcg

2. Fortified Cereals :

• Fortified foods contain added vitamins and minerals that aren’t naturally present in them
• Fortification is done to improve nutrients value more and is common for foods such as grains, milk, and juice
• Cereal is one of the most commonly fortified foods
• Reduces the risk of nutrient deficiencies
• It has helped reduce the incidence of birth defects
• Necessary for proper growth and development
• Their main purpose is to boost energy, but they also aid the nervous system, blood and skin
• Whole grains are the best choice for blood sugar control, weight management, and fiber for fullness and healthy digestion
• Fortified oatmeals are high in B vitamins, folic acid, vitamin A, and iron
• Fortified cereals 100 grams has 21 mcg of vitamin B12

3.  Crab :

• Crab is a major source of protein
• The protein in crab is high in quality, because of a lack of connective tissue, easy digestible for people of all ages
• Rich in vitamins and minerals
• Meat of crab is also low in fat and contains Omega-3 polyunsaturated acids
• It helps provide protection from heart disease and aids brain development
• Plays major role in antioxidant defence mechanism preventing damage to cells and tissues
• Supports greater immune health and also helps in thyroid hormone metabolism and synthesis in reproduction
• Presence of copper is  high which aids in the absorption, storage and metabolism of iron
• It is important in the formation of red blood cells and keeps bones, blood vessels, nerves and the immune system healthy
• Important in skeletal health and development.
• 100g of crab provides 62% of daily recommended value for adult men and women i.e. 11.5 mcg

4.  Tuna :

• Tuna is a low glycemic index food and excellent source of selenium, phosphorus, potassium, magnesium,  choline and B vitamins especially vitamin B12
• It is less in fat, high in protein and omega-3 fatty acids
• It helps in anti-aging and anti wrinkle effects, by increasing the elasticity and moisture of the skin giving a glow to it
• The B vitamins present supports heart health and helps to lower the cholesterol levels
• Selenium present has a strong antioxidant property helps boost immunity and prevents chronic diseases
• Tuna consumption supports bone health and protein improves the muscle health making it stronger
• Improves the metabolism and provides energy to all cells aids in the formation of red blood cells
• Mainly prevents and heals stroke maintaining brain health
• Per 100 grams of Tuna has 10.9 mcg of Vitamin B12

5.  Beef :

• Beef, red meat is an excellent source of protein and various vitamins and minerals
• It includes vitamin B12, zinc, selenium, iron, niacin, and vitamin B6 related to more health benefits
• Animal meat like beef contains a number of bioactive substances, such as creatine, taurine, CLA, and cholesterol
• Beef contains higher amounts of iron than chicken or fish
• Lean beef is more preferable and the protein present helps in building muscle strength
• It contains all nine essential amino acids needed for the growth and maintenance of our body
• Helps in blood formation and enhances your brain and nervous system
• Grass-fed beef offers more heart-healthy omega-3 fatty acids and antioxidants than conventional grain-fed beef, making it a highly nutritious option
• 100 grams of beef has around 7.5 mcg of B12 vitamin in it

6.  Swiss Cheese :

• Cheese is one of foods source on Vitamin B12
• There are a large variety of cheese available
• Swiss cheese, a medium-hard cheese, serves an excellent source of daily required nutrients
• They possess large holes which indicate a stronger flavor and longer maturation process
• Swiss cheese is valued for its portability, long life, and high content of fat, protein, vitamins, calcium, and phosphorus
• Amount per 100 grams of cheese serves 3.5mcg per 100 grms
• Presence of the protein and calcium found in swiss cheese contribute to healthier, stronger bones
• Protein has been linked to the development of bones and their formation
• While calcium intake ensures that our bones are healthy, and also contributes to healthy blood flow and muscles
• Swiss cheese contains a lot of protein, benefits to the body like building muscle mass and contributing to our strength
• Eating more of swiss cheese has been proven to be directly related to building strength in resistance training
• Helps reduce blood pressure
• Beneficial in boosting your metabolism and reducing food cravings, which helps in weight management
• It can be eaten raw, or in baked / toasted dishes/ as cheese spreads

7.  Fortified Tofu :

• Tofu is an important low calorie source of protein for vegetarians
• If tofu is fortified, it serves as a good source of vitamin B12
• Tofu is an important low calorie source of protein for vegetarians
• Soy isoflavines have been found to help reduce levels of LDL (bad cholesterol)
• It can enhance the skin and hair, boost energy, and help maintain a healthy weight
• It has antioxidant properties that may inhibit the growth of cancer cells
• Protein, and particularly soy protein, may enhance renal function, and it could have benefits for people who are undergoing dialysis or kidney transplantation
• Soy isoflavones may help reduce bone loss and increase bone mineral density, especially after menopause
• Help prevent liver damage caused by free radicals
• Soy isoflavones performance in nonverbal memory, verbal fluency and other functions
• Soybeans are also high in healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid
• It provides around 1.5 mcg per 100 grams
• We can make gravies, salad..etc

8.  Eggs :

• Eggs are nutrient rich,  protein in an egg can be found in the egg white, while the yolk contains healthy fats, vitamins, minerals and antioxidants
• Proteins are the building blocks of life and a single egg contains about 6.3 grams of high-quality protein. The main functions of proteins in the body are to build, strengthen and repair or replace things, such as tissue
• Eggs provide us with very high-quality protein that contains all nine essential amino acids in the right amounts needed by the body for optimum growth and maintenance
• Egg yolks are high in cholesterol and are a major source of dietary cholesterol
• Has greater effect on our blood cholesterol levels and, therefore, heart disease risk
• Omega-3 in eggs help in heart, brain health and in protecting our eyes
• Eggs are one of the healthiest foods you can eat for weight management
• Eating eggs can also help reduce variations in glucose and insulin levels
• Choline is essential for normal cell functioning and is particularly important during pregnancy to support healthy brain development in the baby
• Eggs are also a low-carbohydrate food with a very low glycemic index score helps with diabetes
• A lower risk of gastrointestinal distress may be due to egg yolk proteins, such as phosvitin
• Certain compounds called sulfated glycopeptides are present in the membrane of the egg yolk helps in boosted immune system
• Egg yolk contains several compounds called peptides that helps in reduction of blood pressure
• The carotenoids present may protect against cataracts and macular degeneration
• Eggs per 100g contain 1.1 mcg of Vitamin B12

9.  Shrimps :

• Seafood like shrimps is an excellent source of proteins and vitamins
• Shrimps are also a healthy source of vitamin B12
• Shrimp helps in regulating the bodys energy usage, fat storage, and appetite
• Helps to keep our body’s blood and nerve cells healthy
• They are antioxidant in nature and also help in fighting damaged cells and protects body from the attack of free radicals
• Shrimps are also high in minerals like iron and zinc, important for hair growth as they inhibit hair loss and thinning
• It helps by producing new cells and maintains the oil-secreting glands and thus ensures beauty
• Astaxanthin, another antioxidant helps reduce inflammation that is a known cause and factor of ageing and disease
• They boost the immune system
• Prevents body from attack of different kinds of tumour
• Iodine in the shrimp helps in proper functioning of the thyroid gland and regulates the body mechanism
• 100 grams of shrimp holds 0.6 mcg of Vitamin B12

10.  Low Fat Milk :

• Reduced-fat milk and skim milk have fewer calories and higher amounts of vitamins
• Skim milk actually has more calcium than whole milk because calcium is found in milk solids, not milk fat
• Milk is also fortified with vitamins, making it one of the only dietary sources of this nutrient, which is emerging as an anti-cancer vitamin
• Dairy products are excellent sources of potassium and magnesium, which naturally reduce blood pressure
• A daily glass of milk can also reduce the risk of colorectal cancer by 15 percent
• Helps prevent osteoporosis and bone fractures and even help you maintain a healthy weight
• 0.5mcg per 100 grams