Sources of Vitamin B12

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Sources of Vitamin B12

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Vitamin B12 is among the essential nutrient required by your body although you can get vitamin B from a variety of foods but vitamin B12 can only be obtained from animal products which leaves a very limited options for vegetarians  and few to no options for vegans but B12 can easily be obtained by taking proper supplements recommended by a physician.

So let’s dive into some of the best food products that will satisfy the need for vitamin B12 in your body:

 

For vegetarians:

 

  1. Eggs

 

One hard Boiled egg contains about 0.6 micrograms of vitamin B12 so it means that you would have to eat several of them to satisfy your daily requirement  of vitamin B12. So for vegetarians eating eggs on a daily basis can be a good choice to satisfy vitamin B12 levels & iron levels as well.

 

  1.  Shiitake Mushrooms

 

Another great source of vitamin B12, which is quite rare in plant based products if you would like the shiitake mushrooms to be your only dose of vitamin B12 but then you’d have to consume around 50 grams of shiitake mushrooms to meet your daily vitamin-B12 requirement.

 

  1. Fortified cereals

 

Many cereals contain a good amount of vitamin B12 but many do not. So you’d really have to check that nutrition content mentioned on the packet of the cereal to ensure that you are consuming the right cereals. But almost all the cereals out there are a great source of iron which is quite beneficial for you.

For Non-Vegetarians:

 

1. Fish

 

If you are a seafood lover then you do not have to worry your vitamin B12 intake as fish are one of the most excellent source of vitamin B12. 100 grams of sardines contain a whooping 8.9 micro grams of vitamin B12.

 

2. Cod liver oil

 

Cod liver is another excellent source of vitamin B12, which is extracted from deep sea salmons and other underwater fishes. Although,anyone who consumes seafood will automatically get the adequate amount of cod liver oil. But for those who do not prefer to eat raw liver can consume cod liver oil supplements.

 

Some other tips:

 

It is essential for you to take supplements as suggested by your physician because if your vitamin B12 levels are too low then just a regular diet of b12 will not help you much. Also you should consume a significant amount of vitamin C as it is very beneficial for the iron absorption in your body.

 

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