Foods rich in Vitamin B12 (Image via Unsplash)

What is vitamin B12 deficiency? Top 5 Foods Rich in Vitamin B12

Vitamin B12 is water soluble vitamin This is necessary for red blood cell production, cell metabolism, nerve function, and DNA synthesis.

Compounds with vitamin B12 action are collectively referred to as cobalamins, as vitamin B12 contains the element cobalt. Since the body is not able to make vitamin B12, you need to get it from your diet or from supplements.

Being water soluble, it can dissolve in water and pass through the bloodstream. In this way, the body maintains stores of vitamin B12 and can do so for four years. Any extra vitamin B12 is eliminated through the urine.

The average recommended amount of vitamin B12, measured in micrograms (mcg), varies by age:

  • Infants up to 6 months of age: 0.4 mcg
  • Children 7 to 12 months of age: 0.5 mcg
  • Children 1-3 years old: 0.9 mcg
  • Children 4-8 years old: 1.2 mcg
  • Children 9-13 years old: 1.8 mcg
  • Adolescents 14 to 18 years old: 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg per day if breast-feeding)
  • Adults: 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)

Vitamin B12 deficiency: Causes, signs and symptoms

Common causes

While most people in the United States consume enough vitamin B12, developing countries such as India have reported vitamin B12 deficiency Approximately 47% of the population.

Let us now examine the various causes behind Vitamin B12 deficiency:

  • the elderly
  • Atrophic gastritis – chronic inflammation and thinning of the stomach lining.
  • Pernicious anemia – a condition in which the body cannot absorb enough vitamin B12 in the small intestine, causing a decrease in red blood cells.
  • Bowel disease, such as Crohn’s disease, celiac disease, bacterial overgrowth, or parasitic infections
  • Heavy alcohol use/drinking
  • Immune system disorders, such as Graves’ disease or lupus
  • Medications – Some medications can interfere with B12 absorption, including proton pump inhibitors (PPIs) such as esomeprazole, lansoprazole, omeprazole (Prilosec or TC), pantoprazole, rabeprazole, and H2 blockers such as cimetidine and famotidine; And some diabetes medicines such as metformin.
  • vegetarian diet

Signs and symptoms

Vitamin B12 deficiency can cause problems including headaches, fatigue and memory issues (Image via Unsplash)mental problems Such as depression, memory loss, or behavioral changes
  • Erectile Dysfunction
  • It is linked to obesity and affects body fat and metabolism

  • Foods Rich in Vitamin B12

    Foods of animal origin, such as fish, meat, poultry, eggs, and dairy products, naturally contain vitamin B12. Plant sources are relatively low in this vitamin.

    On that note, here’s a look at five foods that contain vitamin B12:

    1) the clam

    Clams are an excellent source of Vitamin B12 (Image via Unsplash)iron, with nearly 200% of the Daily Value in a 3.5-ounce (100-gram) serving. It has also proven to be a good source of Antioxidants.

    2) animal liver

    Organ meats are packed with Vitamin B12 (Image via Unsplash)Shiitake Mushrroms are rich in cobalamin (Image via Unsplash)Salmon is an superfood rich in B12 and Omega-3 fatty acids (Image via Unsplash)Omega-3 fatty acidsB vitamins potassium and antioxidants such as astaxanthin.

    Half a fillet (178 grams) of cooked salmon provides about 208% of the daily value for vitamin B12. The same serving also provides 4,123 mg of omega-3 fatty acids and 40 grams of protein.

    5) Milk and other dairy products

    Milk is abundant in B12 and calcium (Image via Unsplash)Vitamin A And the Vitamin D. For people trying to lose weight, it is recommended to stick to low-fat or fat-free milk.

    One cup (240 ml) of whole milk provides 46% of the daily value for vitamin B12. One large slice (22 grams) of Swiss cheese contains about 28% of the daily value. according to studiesYour body absorbs vitamin B12 from milk and dairy products more effectively than from beef, fish or eggs.

    Other foods rich in vitamin B12 include:

    • tuna
    • fortified cereals
    • sardines
    • beef
    • fortified nutritional yeast
    • trout
    • egg
    • Yogurt
    • bacon
    • Chicken breast


    It is important to ensure an adequate intake of vitamin B12 to ensure proper metabolism and functioning of the nervous system. Eating the foods listed above can greatly improve your overall health, whether you want to boost your vitamin stores or prevent deficiency.

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