Vitamin B-12 is necessary for a human being to synthesize DNA, blood cells and to sustain the normal function of nerves, particularly brain function. It plays a significant part in the regulation of cell metabolism on a day to day life. Cell growth, folic acid absorption, energy production, neurotransmitter signaling, hair growth, hormonal balance, and heart function, vitamin B-12 is needed.
What Foods Are High In Vitamin B-12?
It is found in more quantity in meat or meat products and fortified foods. So it is must take meat or meat products and people who avoid all animal products can obtain vitamin B-12 in soy products. Vitamin B-12 absorption is very poor in older people and hence food fortified with B-12 or supplementary capsule is recommended for aged people. The plant-based source is very less and hence people seek out fortified vitamins.
Some of The Best Sources Vitamins B-12
Meat sources such as liver and kidney of lambs, pork, turkey, beef, duck, and chicken liver are rich in B-12. Seafood like clams, oysters, mussels, mackerel, tuna, crab, salmon, and caviar are excellent sources. Among the meat liver of lamb, veal, and beef has 52.9 to 66 mcg and liver of chicken, turkey, and pork has 12.6 to 23.4 mcg of B-12. In seafood, the oyster has significant portion ranges from 13.5 to 14.3 mcg.
The egg is one of the best example and simple source of B-12. Two boiled egg has 1.5 mcg of B-12. According to NIH adult men and women required 2.4 and 2.8 mcg of B-12 each day. To meet the daily requirement lot of nutritionally rich foods ingestion is important.
Dairy products another simplest source and has rich vitamin 12. It is easier for people who avoid animal products. Milk, yogurt, cottage cheese and soy milk is the richest source of B-12 ranging from 1.0 to 1.5 mcg of B-12
In western countries, several people use fortified cereals to meet their daily requirement. It is harmless and easy for the body to absorb and digest as they have high bioavailability. Three-four cups of the cereals provide a great source about 1.5 mcg of B-12.
Nutritional yeast is added to food to provide cheese like flavor foods. Two tablespoons of nutritional yeast provide 1 mcg of B-12, which is ease for vegan people. Almond and oats also have a significant equal proportion of B-12 like nutritional yeast. In south east-Asian countries, several edible seaweed species of red algae is used as an ingredient in sushi foods. They are known as “nori” which has a high proportion of B-12. Red algae genus, which is often mentioned as sea vegetables such as Pyropia, including P. yezoensis and P. tenera is used chiefly in Japanese cuisine.
Many articles say that mushrooms are a rich source of vitamin B-12. But the fact is, it contains very less amount or trace element which is not enough source. Most of the plant-based food lack B-12 because it is only enriched in the animal gut with the presence of certain beneficial bacteria. Hence, B-12 are in high proportion in meat and meat products.
What Happens If We Lack B12?
Chronic fatigue, poor memory, depression, and anxiety, rarely cause heart problem, dental problem, poor digestion, poor appetite, and anemia. Aged people are the most susceptible because of poor absorption of nutrients in their body makes them sick. Young adults who are alcoholics and smokers also lack B-12 absorption as it blocks the nutrition. Anemia and digestive disorder like Celiac or Crohn’s disease are common among smoker and alcoholic abuser.
It is easy to prevent disorder in human due to vitamin B-12 deficiency. Meat or meat products and dairy products are naturally enriched with B-12 which can alleviate deficiency disorder. In addition, vitamin B-12 based dietary supplements sold in the market which are approved by FDA, but it’s not recommended when B-12 naturally exist.
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