Vitamin B12 or cyanocobalamin or cobalamin is a water soluble vitamin which helps maintain the health of your nerves, brain, and is responsible for creation of red blood cells. Vitamin B12 isn’t produced by plants, animals, or even fungi, instead being produced only by certain bacteria. Following are Vitamin B12 Rich Foods, deficiency symptoms and Health Benefits of Vitamin B12.
Vitamin B12 deficiency symptoms
- Low Sperm Count and Libido
- Weakness and Anemia
- Nerve damage
Below are the top 10 Vitamin B12 Rich Foods to incorporate in your daily diet that helps in brain function and nervous system health, blood formation, bone marrow health, and DNA synthesis/regulation. The RDA for vitamin B12 is 2.4 mcg/day. The Daily Value is 6 mcg/day.
|Foods||Vitamin B12 in 100g|
|Shellfish||98.9μg (1648% DV)|
|Beef Liver||83.1μg (1386% DV)|
|Fish (Mackerel)||19.0μg (317% DV)|
|Fortified Soy Products||2.4μg (40% DV)|
|Crabs||11.5μg (192% DV)|
|Fortified Cereals||20.0μg (333% DV)|
|Red Meat (Beef)||6.0μg (100% DV)|
|Low Fat Dairy||0.5μg (8% DV)|
|Cheese||3.1μg (51% DV)|
|Eggs||2.0μg (33% DV)|
Health Benefits of Vitamin B12
A research study has shown that regular intake of vitamins B12, B6, and B9 are associated with lower levels of a protein in the blood- homocysteine, which means an improved endothelial function that boosts cardiovascular health and reduced risks of strokes.
Foods high in vitamin B12 are vital for DNA metabolism and maintenance which helps prevent cancer as well as delay ageing. Low levels of vitamin B12 can increase the risks of developing breast cancer among middle aged women.
Vitamin B12 deficiency symptoms include increased homocysteine levels, which indicates the reduced ability to metabolize neurotransmitters and further increases the risks of Alzheimer’s disease and dementia.
Enhanced Energy and Endurance
Vitamin B12 Rich Foods are essential to maintain energy levels, and in increases endurance. Lack of Vitamin B12 will lead to anemia.
Learnt about the sources of vitamin B12 and Vitamin B12 deficiency symptoms? Don’t forget to include these Vitamin B12 Rich Foods in your diet