A healthy diet leads to a healthier lifestyle with a perfect blend of plant-based Vitamin B12 and minerals. Indeed, Vitamin B12 is necessary for maintaining the metabolism of the body. Also called “Cobalamin”, the foods containing this vitamin are highly effective in maintaining neuro health. It helps in the extensive generation of red blood cells, whose deficiency can lead to depression, anaemia, and fatigue. So, it is important to include the plant-based Vitamin B12 rich foods in your diet plan. Indeed, you can also include Rasayanam Plant-Based Vitamin B12 supplements because they are naturally made and safe to consume.
Foods rich in Vitamin B12:
Being an essential nutrient, Vitamin B12 can retain your body’s energy and allow you to work without getting tired. Moreover, it nourishes your brain and helps in boosting cognitive power. Certain foods should be consumed in adequate amounts to fulfil the bodily needs of vitamins.
Let’s Find out some of the Great sources and foods rich in Vitamin B12:
1. Eggs:
Ideated as a part of the staple breakfast menu throughout the world, eggs contain a lot of protein and 2.7mcg of Vitamin B12 in every 100gm. It can be used as scrambled, boiled, half-boiled, or fried too. Of course, adding a little salt and pepper can enhance its overall taste.
2. Soymilk:
Soymilk is identified as one of the most preferred choices for healthy people because of its rich vitamins. In fact, it’s a must for people working out in gyms. It is manufactured by soaking and grinding the soybeans with a creamy flavor.
3. Milk:
This dairy product contains 1.3mcg of Vitamin B12 per 100 gm and a whole lot of other nutrients. Of course, it is suitable for all age groups and can boost cognitive power.
4. Chicken:
Chicken is a rich source of protein, 0.6mcg of vitamin B12 per 100gm, and other nutrients. As a juicy and lip-smacking non-vegetarian food, it can be eaten in different forms. Grilled, roasted, boiled, salads, and curry-cooked, chicken is a favorite throughout the world.
5. Tuna:
As a delectable saltwater fish, Tuna is well-known for being the ultimate source of healthy fats, vitamins, and proteins. Besides this, it contains 10.9mcg in 100 gm and can be cooked into various dishes. Indeed, grilled, roasted, and pan-fried are the most popular options.
6. Tofu:
Famously called a Bean Curd, it is a soy product and contains 1.5mcg of Vitamin B12 per 100gm. It is a favorite amongst the Vegan community and can be added to different dishes to enhance its overall taste.
7. Beef:
Known as the world’s third largest consumed food, Beef contains 7.5mcg of Vitamin B12 per 100gm and many other nutrients. It is a popular meat available in the form of steak throughout the world.
8. Fortified Cereals:
Needless to say, fortified cereals are an essential part of the breakfast menu that contains plant-based Vitamin B12. It is an excellent source of energy and 21 mcg of Vitamin B12 per 100 gm not just for vegans, but for others as well.
9. Yogurt:
It is an incited delicacy with an array of Microbial Flora and Vitamin B12. Being a safe option to be consumed by every age group, Yogurt comes in various flavours to suit your taste.
10. Swiss Cheese:
Famous as an alpine cheese having a nutty taste and having 0.6 mcg of Vitamin B12 per 100 gm, Swiss Cheese offers a sense of fullness to the meal. It can be added to sandwiches, omelets, or salads to boost their taste.
Vegetables Containing Vitamin B12:
Apart from extensive food products, plant-based Vitamin B12 is present in veggies like Seaweed, barley grass, nutritional yeast, mushrooms, and spirulina. In fact. These are top preferences amongst the Vegan community who do not consume animal or dairy products. Indeed, potatoes have a very low amount of vitamin B12. Some of the vegetables that are rich in Vitamin B12 are:
1. Mushrooms:
Coming from the species of Fungi, Mushrooms contain 1.2 to 12.7 mcg of Vitamin B12 per 100 gm and minerals. The range of Vitamin B12 depends on the type of mushroom. Indeed, this food is a rich source of calcium, protein, and potassium. You can cook it as a meal, roast it, or even pan-fry it for a delectable experience.
2. Beetroot:
Another vegetable that is rich in Vitamin B12 is beetroot, which is used in salads. Along with Vitamins, it contains 0 mcg of B12 in 100 gms, fibre, manganese, potassium, and Vitamin C. The incredible amount of nutrition present in Beetroot makes it an ideal choice for salads.
3. Alfalfa:
Derived from the Arabic word, Alfalfa is another source of plant-based Vitamin B12. Apart from this, it is packed with essential nutrients such as vitamins A, D, U, K, and 0 mcg of B12 in 100 gm The best part of consuming Alfalfa is its effectiveness in reducing cholesterol, and controlling blood sugar levels.
Fruits Containing Vitamin B12:
Certainly, the brilliance of Vitamin B12 is not just about respective food items or vegetables; it is present in different fruits, too. So, a plethora of foods that are rich in plant-based Vitamin B12 and other nutrients can be included in the diet.
1. Apple:
As we all know, an apple a day would keep the doctor away. Definitely, apples are a rich source of Vitamin C, 6.2 mcg of B12 per 100gm, and other nutrients. This makes them an essential food product to boost your overall health.
2. Mango:
Famous as the “King of Fruits”, mangoes contain Vitamin C, 0.2 mcg of B12 per 100gm, magnesium, Potassium, and Fibre. They are a popular choice as a sweet dish in summer. Having a Mango shake in your breakfast can be a healthier start to the day.
3. Banana:
Bananas are an inexpensive and wholesome fruit to include in your daily diet plan. It’s an affordable source of vitamin B12 with 0 mcg per 100 g, potassium, and fibre. Indeed, this fruit is effective in regulating blood pressure, reducing stress, and assuaging ulcer problems.
4. Blueberries:
Another source of B12 and antioxidants in blueberries, which are effective in reducing stress and preventing cancer. Though it has a very nominal amount of Vitamin B12, it is efficient in improving digestion. Besides this, its inclusion in the diet can help you to prevent diabetes too.
Frequently Asked Questions:
Q. How to treat Vitamin B12 deficiency?
A. To treat Vitamin B12 deficiency, you can take Vitamin B Complex tablets. But, in the severe case of the deficiency, your doctor will give Vitamin B12 injections.
Q. Is it safe to take Vitamin B12 supplements?
A. It is not safe to take Vitamin B12 supplements without consulting a physician or your doctor.
Q. What could be the result of Vitamin B12 deficiency?
A. Due to the deficiency of Vitamin B12, you can get psychiatric and neurological problems.
Q. Why is Vitamin B12 necessary for the body?
A. Vitamin B12 is necessary for the body to produce healthier nerve and blood cells.
Q. How do I find that I have Vitamin B12 deficiency?
A. The best way to identify Vitamin B12 deficiency is through a blood test. If you feel depression, anxiety, and weight loss, it is better to go for a blood test.
Conclusion:
Everyone is aware that Vitamin B12 deficiency leads to a variety of health complications, and the same is the case with Vitamin C. In fact, it can reduce the risk of heart disease, control diabetes, avert cancer, and many other life-threatening diseases. Another option is to include Rasayanam Plant-Based Vitamin B12 supplements, too. It is recommended to include food products that are rich in plant-based Vitamin B12 for your good health.
Disclaimer: This write-up intends to provide general information and should not be considered professional advice. Kindly consult your healthcare professional for accurate dosage and modifications.
