Vitamin B12: Its benefits and best food sources

Details: Category: Region 9; Published: 15 June 2022

B12 Vitamin B12 also called cobalamin, is a water-soluble vitamin. It plays an essential role in red blood cell production, cell metabolism, healthy brain and nerve function, as well as the production of DNA which is the molecules inside the cell that carry genetic information. Vitamin B12 is needed by the body but it cannot be produced by the body itself.

The benefits of Vitamin B12 are wide enough that include boosting energy, decreasing sugar cravings, reducing depression, and lowering neurological degeneration. It also helps in boosting your energy, improves memory, and helps prevent heart disease. And so, this is definitely a vitamin B that you don’t want to fall short on because of many reasons. For most adults, the recommended daily intake (RDI) is 2.4 mcg. It is higher for women who are pregnant and or breastfeeding.

So, how can you get B12 in your diet? Consume naturally high-vitamin B12 foods like meat, poultry, fish, eggs, and dairy products. Get to know some of the top healthy picks when it comes to foods high in B12.

Beef liver – is not high in vitamin B12 but also in iron, and folate which can help prevent pernicious anemia because these 3 essential nutrients can aid in natural recovery from anemia.
Sardines – are very high in vitamin B12 too. Plus, it is also rich in omega-3 fatty acids that have many health benefits.
Mackerel – is considered one of the healthiest fish because of its richness in vitamin B12, omega-3 fatty acids, and low mercury content. That is why this is the top pick of fish for health.
Lamb – has impressively nutrition content. It is one of the top foods that are rich in vitamin B12, and it is also rich in protein, iron, zinc, and selenium.
Nutritional Yeast – is typically fortified with vitamin B12 and other B vitamins. Nutritional yeast is considered a complete protein because it contains at least nine amino acids.
Feta cheese – is traditionally made from sheep’s milk or a mix of sheep’s and goat’s milk. It is a great source of vitamin B12 and other essential nutrients.
Grass-fed beef – is one of the best animal sources of protein, and it is also a good choice for vitamin B2 food sources.
Cottage cheese – is not only rich in vitamin B12 but also in protein and calcium.
Salmon – is one of the healthiest and most nutritious protein sources as well. It is packed with vitamin B12 as well as vitamin D.
Eggs – is a non-meat source of vitamin B12. It also contains choline which is good for liver function.