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