Vitamin B12 Rich Fruits, Foods and Vegetables in India

Vitamin B12 deficiency causes

The following factors can cause vitamin B12 deficiency in your body —

1. Low vitamin B12 in diet

One of the primary reasons for vitamin B12 deficiency is not including enough B12-rich foods in your diet. Following a vegan or restrictive diet for long can also cause this deficiency.

2. Trouble absorbing

There are times when your body is unable to absorb or process this nutrient from the foods you eat, and this leads to a deficiency. Your body may not be able to absorb vitamin B12 due to the following reasons —

• Medical conditions

Certain autoimmune conditions, such as type 1 diabetes, thyroid disease, celiac disease, and chronic pancreatic disease, may prevent your body from absorbing vitamin B12.

• Medications

Some medications, like Metformin, Proton Pump Inhibitors, and anticonvulsants, can prevent your body from absorbing adequate amounts of vitamin B12.

• Surgery

Undergoing gastrointestinal surgery can also reduce the absorption of vitamin B12.

• Pernicious anaemia

This is an immune system disorder that limits the absorption of vitamin B12.

• Alcohol consumption

Drinking too much alcohol can also cause vitamin B12 deficiency in the body.

Benefits of vitamin B12

The following are the benefits of vitamin B12 —

1. Production of red blood cells

Vitamin B12 aids in the production of red blood cells. Hence, adequate levels of this essential nutrient can prevent anaemia and help oxygen-rich blood reach the organs for their efficient functioning. Lack of red blood cells or anaemia can affect your overall well-being and cause weakness and fatigue.

2. DNA synthesis

Vitamin B12 also helps with DNA synthesis and supports growth and development.

3. Brain and memory

A deficiency of this nutrient affects brain health and leads to memory loss, especially in the elderly. Studies have shown that vitamin B12, along with omega-3 fatty acids, helped slow down cognitive decline in people with dementia. Hence, low levels of vitamin B12 can lead to poor memory performance.

4. Heart health

Vitamin B12 also reduces the risk of heart attack by reducing homocysteine levels in the body.

5. Supports a healthy mood

Vitamin B12 can reduce stress and improve your mood. Low levels of this vital nutrient may increase the risk of depression.

6. Bone health

Vitamin B12 also supports bone health. Hence, a deficiency can increase the risk of osteoporosis or fracture.

7. Eye health

This important nutrient may also support the health of your eyes and reduce the risk of age-related macular degeneration.

8. Energy production

Although Vitamin B12 does not provide energy, it may help your body produce energy. Hence, a deficiency of this nutrient can make you feel weak and fatigued.

9. Maintains healthy skin, hair, and nails

Vitamin B12 is an essential nutrient for the health of your skin, hair, and nails. It can help with collagen production and maintain your skin’s natural moisture balance. Vitamin B12 also makes the hair thicker and fuller and improves nail health and growth.

Daily requirement of vitamin B12

The daily requirement of vitamin B12 depends on the age of an individual. Teens and adults require 2.4 mcg of the nutrient every day. Pregnant and breastfeeding women require a higher daily dose of 2.6-2.8 mcg of vitamin B12.

Vitamin B12-rich foods – Non-vegetarian

The following are some vitamin B12-rich foods for non-vegetarians —

1. Eggs

Eggs, especially egg yolks, can provide a good amount of vitamin B12 to your body. Including two large hard-boiled eggs in your diet can help you get about 40% of this nutrient’s daily recommended value.

2. Fish

Fish contains high amounts of vitamin B12. Consuming a normal serving size of fish can help you meet your daily recommended dosage of 2.4 mcg. Salmon, tuna, and cooked trout are rich in this nutrient.

3. Other seafood

Cooked clams contain high amounts of vitamin B12. One serving size or 3 ounces of this seafood can provide 84 mcg of vitamin B12. Also, 3 ounces of cooked oysters contain around 14.9 mcg of the nutrient.

4. Beef

One serving size or 3 ounces of ground beef contains about 2.2 mcg of vitamin B12. Hence, including a serving of beef in your diet can help you meet your daily B12 requirement.

5. Chicken

Chicken also contains a small amount of vitamin B12, so including it in your diet can help. One serving of chicken contains about 0.3 mcg of this nutrient.

Vitamin B12-rich foods – Vegetarian

If you follow a vegetarian diet, you can consume the following foods to meet your vitamin B12 needs —

1. Dairy products

Dairy products like milk, cheese, and yoghurt are good sources of vitamin B12. For example, including 1 cup (240 ml) of milk in your diet can provide you with 1.1 mcg of vitamin B12. Similarly, 100 grams of cheddar cheese contains about 0.8 mcg of the nutrient.

2. Fortified cereals

While regular cereals do not contain vitamin B12, fortified ones do. Hence, including fortified cereals in your diet can help increase vitamin B12 levels in your body.

3. Fortified nutritional yeast

This is a good source of protein and nutrients, including vitamin B12. Hence, consuming bread and foods containing nutritional yeast can help.

4. Fruits and vegetables

Some fruits and vegetables like apples, oranges, blueberries, potatoes, spinach, and beetroot also contain certain amounts of vitamin B12.