Vitamin B12 Rich Foods – Know the Facts

What is vitamin B12?

Vitamin B12 is an essential vitamin spotted in animal-product foods. It is a water-soluble vitamin. This vitamin aids in forming red blood cells in our body and the maintenance of the central nervous system. If you regularly consume adequate meat and dairy products, it is more than sufficient for vitamin B12 in your diet. 

Some medications can lower the effect of vitamin B12 in your body:

1. Proton pump inhibitors. Example (Prilosec, Prevacid)
2. H2 receptor antagonist (Zantac, Pepcid)
3. Metformin

There are additional supplements available to get enough vitamin B12. Most of the B12 supplement’s content in dietary products is synthetic.

Why is vitamin B12 essential?

The human body regularly needs vitamin B12 for proper functioning of the body. Vitamin B12 can also be obtained from the foods we eat. Inadequate vitamin B12 affects the growth of the body and creates some of the underlying symptoms.

Signs revealed when you are not getting enough vitamin B12 can be listed as,

• loss of appetite
• constipation
• weight loss
• numbness and tingling
• balance problems
• difficulty thinking
• confusion or memory problems
• dementia
• sore mouth or tongue

A deficit of vitamin B12 perturbs the production of healthy red blood cells. Unhealthy cells die naturally before they involve in the production of new ones. This cycle leads to megaloblastic anaemia, also termed pernicious anaemia. Megaloblastic anaemia occurs if you do not eat enough foods that contain vitamin B12. You need to take vitamin B12 injections in case of a vitamin B12 deficit.

Common symptoms of anaemia

• decreased appetite
• diarrhoea
• weakness
• paleness
• extreme fatigue
• irritability

Vitamin B12 rich foods

Fruits and vegetables are not good sources of vitamin B12, as they do not naturally contain this nutrient. However, some plant foods can have vitamin B12 added to them through fortification.

Fortified foods are those that have added vitamins and minerals to enhance their nutritional value. Some examples of fortified plant foods that can provide vitamin B12 are:

Cereals: The vitamin B12 and other minerals are often added to breakfast cereals. A cup of fortified cereal can give you about 6 micrograms (mcg) of vitamin B12.

Plant milks: Soy milk, almond milk, oat milk, and other plant-based milks can also be fortified with vitamin B12. A cup of fortified plant milk can offer you about 1 to 3 mcg of vitamin B12.

Nutritional yeast:

Nutritional yeast is often used as a vegan cheese substitute or a seasoning for soups, salads, and popcorn. Nutritional yeast is also a good source of vitamin B12, as well as protein, fiber, and other B vitamins. A tablespoon of nutritional yeast can provide you with about 2.4 mcg of vitamin B12.

Tofu: 

Tofu is a soy product that is high in protein and low in fat. It can be used to make various dishes, such as stir-fries, curries, soups, and desserts. Some tofu products are fortified with vitamin B12 and other nutrients. A half-cup of fortified tofu can give you about 1.86 mcg of vitamin B12.

In addition to these fortified meals, there are some foods naturally have trace levels of vitamin B12.

However, the amount and availability of vitamin B12 in these foods may vary depending on the soil quality, growing conditions, and processing methods.

The following foods are some examples of foods that contain vitamin B12:

Mushrooms:

Mushrooms are fungi that grow in moist and dark environments. They are rich in antioxidants, minerals and fiber. Some mushrooms may also contain traces of vitamin B12, especially if they are grown in organic soil or exposed to sunlight.
However, the amount of vitamin B12 in mushrooms is not consistent and may not be enough to meet your daily needs.

Seaweed:

Seaweed is widely consumed in Asian cuisines, such as sushi, miso soup, and seaweed salad. Seaweed is a good source of iodine, calcium, iron, and antioxidants. Some seaweeds may also have some vitamin B12, such as nori (the dried seaweed used to wrap sushi), wakame (the green seaweed used in salads and soups), and spirulina (the blue-green algae used as a supplement).

However, the amount and bioavailability of vitamin B12 in seaweeds may vary depending on the species, harvesting methods, and storage conditions.

Tempeh: 

Tempeh is a fermented soy product which is often used as a meat alternative or a protein source for vegans and vegetarians. Tempeh is rich in protein, fiber and probiotics. Tempeh may also have some vitamin B12, as the fermentation process can produce some bacteria that synthesize vitamin B12.

In conclusion

It is highly important to take high vitamin B12-rich foods for regular body functions. You can also consume milk that contains equal vitamin B12-rich factors, same as B12 foods.