Vitamin B12-rich fruits and vegetables

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 fruits

b12 fruits

Most of the fruits do not contain vitamin B12. Most of the fruits are high in folic acid. Therefore vitamin B12 content is less in fruits.


Apart from B12 factors, apple is rich in antioxidants, flavonoids, and fibre.

Apple also contains other factors like polyphenols in sizable quantities found in both pulp and peel of its layer. It also acts as an antioxidant. Apple has high vitamin B12 content.


Bananas are more nutritious and contain high vitamin-rich substances compared to other fruits. Banana also has more incredible health-enriching factors than an apple, which effectively benefits your health. Banana is one of the best vitamin B12-rich fruits.

Banana does contain vitamins and fibre, which helps in managing blood pressure, reducing stress, relieving constipation and ulcer problems. Banana has the power of controlling total body temperature.


Blueberry is another fruit with high vitamin B12 rich fruit. Blueberry contains many antioxidants that keep our health and skin pure and healthy.

Apart from this, Blueberries have many benefits rather than vitamin B12. Blueberries generally reduce weight, increase the digestion, remove stress, cancer, diabetes, etc.


Orange rich in Vitamin B12

Orange naturally contains a lot of vitamin B12 factors. Orange contains beta-carotene, antioxidants, calcium, which are very vital nutrients for our body.

Vitamin B12 rich dry fruits

Good sources of vitamin B12 also include dry fruits. Almonds and peanuts have strong vitamin B12 content.

Vitamin B12-rich vegetables

b12 vegetables

 Alpha Alpha

Alpha-alpha is a name derived from the Arabian language, which means the head of plants. Its roots are deep below the earth at a range of 20 to 30 feet below the earth.

Alpha-alpha contains enormous vitamins, nutrients, and other minerals. Alpha is one of the best vitamin B12 rich vegetables.


Beetroot contains a lot of health-enriching substances. Most people eat beetroot salads. Beetroot contains copious vitamins, minerals, calcium and found in it.

Butternut squash

Butternut Squash is one of the rare vegetable types consumed by very few people. It is referred to as fruits as well as vegetables. It has rich minerals and fibres. Butternut Squash is one of the rich vitamin B12 rich vegetables. The high content of vitamin B12 is found in butternut squash.


Mushroom rich in Vitamin B12

Mushroom is a high vitamin B12 vegetable. Mushroom belongs to a fungi species. It contains a lot of natural vitamin D, protein, calcium, and other minerals such as germanium, copper, niacin, potassium, and phosphorus.


Potato is the most popular and widely consumed vegetable. The uniqueness of potato is that it gets adjusted with every other vegetable in terms of consistency and taste. Potato does contain many beauty and medical-related properties. Potatoes are full of rich nutrients. Potato is one of the best vegetables for vitamin B12.

Starch is found vastly in potatoes. Potato manages the alkaline content in the body intact. A typical organic potato essentially contains potassium, sodium and vitamins B12 and vitamin A & D in adequate quantity.

Potato contains magnesium, iron and zinc phosphorus. Rich antioxidants elements present in the potato safeguard against free radical damage.

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 fruits and vegetables.


Which fruits are rich in vitamin B12?

Fruits like apples, bananas, blueberries and oranges are some fruits that are high in vitamin B12.

Which vegetable has more B12?

 Vegetables like spinach, beetroot, butternut squash, mushroom and potato contain good sources of vitamin b12.

 Is B12 good for energy?

Your body may experience tremendous health benefits like an increase in energy, an improvement in memory and protection against heart disease.

How much vitamin B12 is required regularly?

It is advised for adults and children to consume 2.4 to 2.8 micrograms of vitamin B12.

Can you get B12 from fruits and vegetables?

Yes, Vitamin B12 can be obtained from fruits and vegetables easily.

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