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Vitamin B12 is a water-soluble vitamin that plays an important role in red blood cell synthesis and DNA production. Vitamin B12 is also called cobalamin and naturally present in some foods. It is required for the adequate functioning of our nervous system. However, Vitamin B12 deficiency is common, especially among the elderly population. Deficiency can be due to low intake of B12 or due to its poor absorption in the body.

Food Sources for Vitamin B12:

  • Eggs: Eggs are a rich source of Vitamin B 12 and a complete protein. Two eggs (approx 100gms) gives around 22% Vitamin B12. Some researches have shown that egg yolks have a higher level of Vitamin 12 than egg white. So it is better to take the whole egg for Vitamin B 12. 

  • Milk and its products: Yogurt, cheese and milk are a good source of protein as well as several vitamins and minerals, Vitamin B 12 is one of them. Some researches have proven that our body absorbs Vitamin B 12 more from milk and its product than eggs and other sources.

  • Tuna and Salmon: Tuna is the most commonly consumed fish and has a high amount of Vitamin B12. Salmon is known for its highest amount of Omega 3 fatty acids and an excellent source of Vitamin B 12.

  • Animal Liver: Organ meats are the richest source of Vitamin B 12. 

  • Fortified cereals: This source of Vitamin B 12 helps vegetarian people to fulfill their requirement. Not so commonly advised as a part of a healthy diet, fortified cereals can be a good option.

  • Fortified non dairy milk: Among vegans, non dairy milk is popular as it is fortified with Vitamins. Soy, almond and rice milks are good sources of Vitamin B12 and a very good option for lactose-intolerant people.

  • Shiitake mushrooms: These fungi gives a good amount of Vitamin B12 and can be incorporated in diet. Consume only 50 grams of dried shiitake mushrooms to meet the daily requirements of Vitamin B 12.


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