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Top 10 Indian Foods Rich In Vitamin B12

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

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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
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