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10 Vitamin B12 consuming food that should Include in your daily diet

Vitamin B12 is an essential Nutrient that is mainly required for proper red blood cell formation, neurological function, and DNA synthesis .Vitamin B12, a water soluble vitamin that mainly found in animal products, especially meat and dairy products. Vitamin B12 stored in the liver of our body and helps in consuming more than recommended daily intake(RDI) that your body can save it for future use. Daily recommended intake is about 2.4 mcg but slightly higher for pregnant or breastfeeding women. Vegetarians, pregnant or breastfeeding women, and others at high risk of Vitamin B12 deficiency so they need to make sure that they are getting enough from their diet or supplements. People over the age of 14 should consume more than 2.4 micro-grams of vitamin B-12 daily.Vitamin B12 deficiency can lead to neurological difficulties and anemia.

10 foods rich in Vitamin B12 are listed down below:

1. Milk: Milk is an excellent store of Vitamin B12. The daily cosumption of milk and dairy products may increase vitamin B12 intake and consequently decrease the incidence of deficiency. The consumption of milk of 200 mL to 250 mL of milk per day during the school year increased blood levels of vitamin B12 and helped lower the prevalence of vitamin B12 deficiency in children and also for adults, the consumption of 3 cups of milk per day for 12 weeks significantly increased vitamin B12 as compared to those who do not take milk as supplement in daily diet.

2. Pork Chops : A juicy pork chop, slice of pork roast or a piece of crispy bacon are all tasty foods that are common in many people diets. Pork is high in fat and sodium, the meat does supply key vitamins and minerals, including vitamin B12. A 3.5-ounce serving of pork chop contains 0.66 micrograms of vitamin B12. As  pork is a good source of Vitamin B12,  28 percent of the 2.4 micrograms you should aim for each day. The vitamin B12 form healthy red blood cells, and it plays a key role in the function of your nerves and brain.

3. Shrimp: Shrimp provide a pretty impressive array of nutrients. It contains over 100% selenium, over 75% for vitamin B12, over 50% for phosphorous, and over 30% for choline, copper, and iodine of the Daily Value. It can be served with mixed veggies or salads or boil them for a fresh cocktail.

4. Swiss Cheese: It contains higher value of Vitamin B12, people should add 14% of the daily value per ounce in their daily diet.

5. Sardines: Sardines are super tasty, and easy to eat from a can or fresh off the grill. Adults should add 20% of Vitamin B12  in daily diet, which is crucial for fetal brain development as Sardines contain lean protein and docosahexaonic acid (DHA).

6. Fortified Cereal: Cereals or wholegrains should add as a part of your breakfast routine. A bowl of cereal is a favorite of every children in the morning. It is an excellent source of vitamins and nutrients, especially for those young fussy eaters. Most cereals have bright colors, interesting shapes with dry fruits nuts and plenty of sugar. While serving cereals and cereal products fortified with nutrients including vitamin B12, parents should ensure their children are receiving enough of this vital nutrient.

7. Chicken: Chicken is a rich source of vitamin B12, specially when consumed with the chicken skin. Chicken meat with the skin contains 0.31 micrograms of vitamin B-12 per 100 grams. People should not consume red meats usually, instead they can add chicken in their regular diet as a healthy alternative. Chicken doesn’t contain calories and high amounts of fat,unlike red meats. Chicken is also a very popular dish worldwide that can be cooked in many different ways.

8. Egg: Egg contains essential nutrients such as protein, iron, riboflavin and vitamin A and D. Not only chicken eggs are rich in protein but also duck, goose, quail and fish eggs are also beneficial to  our health. Each variety of egg contains different amount of Vitamin B12. The egg yolks contains most of the vitamin B12. Fish eggs are rich in zinc, phosphorus, iron and vitamin A, D and E. Fish egg is richer in vitamin B12 than chicken egg.

9. Beef: Beef is a good source of vitamin B12. For the treatment of anaemia, Iron and vitamin B12 are beneficial. Beef is beneficial for maintaining the health of the red blood cells. It is also beneficial for your brain health and the production of hormones. Beef consists of 1.5 micrograms of vitamin B12, which is approximately 60% of the recommended daily allowance of vitamin B12.Beef should be a part of your diet. It must be consumed moderately as it might harm your health.

10. Crab: They are extremely rich sources of vitamin B12, A, C, zinc, protein, selenium and copper. Crabs are also very low in calories, which makes them an excellent choice for a weight loss diet. A three ounce crab provides around 9.8 micro-grams of vitamin B12. It also boost your energy levels.

 

About the author

Abhinanda Bhuyan