Vitamin B12 is an essential nutrient that your body needs for many important functions. Naturally, it is found in animal foods. But you can get this vitamin through supplements or foods. The most important key roles of B12 include the formation of red blood cells, development of the brain and nerve cells, formation of DNA, etc.
The best doctor in Lahore also shared that vitamin B12 combines proteins. Yes, these proteins come from the food we eat and it goes in the stomach where enzymes and hydrochloric acid unbind vitamin B12. It becomes free and combines with a protein known as intrinsic factors where it is absorbed in the small intestine.
Experts say that fortified foods contain a free form of B12. You can also find its free form in the supplements. In their free form, they are easy to absorb.
But you may find a variety of B12 supplements in the market as it depends on different factors that you need. But there are different claims about the absorption of liquid vitamin B12 and tablets. Some people think that absorption occurs in liquid supplements through mouth tissues.
Some people think that liquid vitamin B12 is better in absorption as compared to tablets. People with a deficiency of vitamin B12 may be directed for injections.
Let’s find out about the food containing a high amount of B12.
Best Foods with Vitamin B12
There are some foods that contain vitamin B12 and you can eat them to meet its deficiency in the body:
Beef is considered one of the best B12 vitamin sources. You can eat in different ways or try some of the recipes according to your taste and favorite sauces. A grilled flat iron steak also provides enough vitamin B12 to your body.
It also contains some of the other vitamins like B3, B6, and B2. You can also get enough amount of selenium and zinc by eating this amount of beef.
Low-fat cuts of meat contain a high amount of vitamin B12. You can also preserve it or can grill it. Frying a meat piece is also an option but avoid it as it may increase your cholesterol level.
Try Fortified Nutritional Yeast
If you want to eat a good vegan source of vitamins, minerals, and protein, you can get it from nutritional yeast. It is not yeast that appears on leaving bread or beer but it is a special species grown that is used to eat as a portion of food. It does not contain Vitamin B12 naturally and is a great source of this nutrient.
It is vegan-friendly as it is synthetic.
One of the best foods that contain a high amount of omega-3 fatty acids is salmon. It is also a high source of B vitamins. You can take a half fillet of cooked salmon which gives a daily value DV of vitamin B12 208%.
Once you start eating the salmon, it will help to deal with the deficiency of vitamin B12 in your body. Studies also share that it provides a good amount of protein around forty grams in a half fillet.
Go with Milk and Dairy Products
High in protein and essential nutrients like vitamins and minerals like vitamin B12, you need to go for milk and dairy products. One cup of whole milk gives around forty-six percent of Vitamin B12 daily value DV.
One Swiss cheese slice which is around twenty-two grams supplies its daily value DV of 28%.
You can also get full-fat plain yogurt which is a good source. It promotes vitamin B12 levels in the body and helps people who are diagnosed with a deficiency of vitamin B12.
Dairy products and milk help in better absorption of vitamin B12 as compared to other foods, such as eggs, beef, fish, etc.
Try to Add Eggs to your Diet
Rich in proteins and B vitamins, including B12 and B2, eggs are highly recommended for boosting overall health. You can have two large eggs which give a vitamin B12 daily value of around 46%. They also supply the daily value of vitamin B2 around 39%.
All you need is to eat these eggs. For vitamin B12, you can eat egg yolk. The yolk contains more vitamin B12 as compared to egg whites.
A healthy amount of vitamin D along with vitamin B12.
Vitamin B12 is a water-soluble vitamin that helps in many functions in the body. Its intake helps in keeping the nerve healthy. Its intake also involves support for DNA production and red blood cells.
It is absorbed in the stomach with a protein which is known as an intrinsic factor.
The Bottom Line!
Animal products, dietary supplements, and fortified foods all are high in vitamin B12. You can also get this vitamin from beef, clams, sardines, liver, dairy products, etc.