10 Vitamin B12 Foods in Indian Cuisine

Vitamin B12 is an energy powerhouse, and it has a significant role in stabilizing our body. Daily, the human body needs 2.4 mcg of vitamin B12. It keeps our nerve cells healthy and forms our DNA cells. Besides, this vitamin helps to prevent anemia.

Vitamin B12 is a water-soluble vitamin that has several essential functions in the body. Animal-based food such as meat has a huge amount of vitamin B12. So, a non-vegetarian is unlikely to face vitamin B12 deficiency. In comparison with that, vegans and vegetarians have limited food options that are vitamin B12-enriched.

Your stomach absorbs the vitamin B12 with the help of a protein. This particular substance binds to the vitamin B12 molecule and helps the cells and blood to absorb it. Your liver is capable of storing vitamin B12 for future use.

But, do you know around 650 million Indians suffer from vitamin B12? The human body can't make vitamin B12 itself. Hence, you must get it from your diet or supplements. This post will discuss the 10 best vitamin B12 foods for vegetarians.

What are Some Good Sources of Thiamin?

Thiamin, or vitamin B1, is crucial for glucose metabolism, and heart, muscle, and nerve functions. It is also a water-soluble vitamin. This vitamin enables your body to use carbohydrates as energy.

Vitamin B1, or thiamin, is very important for glucose metabolism and nerve, muscle, and heart function. People need supplements if their diet does not provide enough B vitamins, during hemodialysis, and for other reasons.

Thiamin is naturally present in some foods and dietary supplements. Thiamin plays a significant role in energy metabolism, physical growth, and development. Some of the good sources of thiamin are;

  • Nuts
  • Pork
  • Trout
  • Eggs
  • Black beans
  • Oranges
  • Cauliflower
  • Potatoes
  • Asparagus
  • Kale
  • Pulses
  • Whole grains
  • Cereals

    How Much Thiamin Do You Need?

    Thiamin helps in several bodily procedures, and it helps to grow cells and lets them function well. Our body uses thiamin to convert nutrients into energy and to maintain the healthy function of the brain and entire nervous system.

    Due to its role in energy production, thiamin is more crucial for our body. For more energy, you will need more thiamin. Healthy adults should have an average of 1 mg of thiamin per day. The particular amount of thiamin recommended during pregnancy and lactation varies according to the pregnancy's phase and the energy needs of the person. You can get a sufficient amount of thiamin by adding thiamin-enriched foods to your diet.

    What happens if I take too much thiamin?

    Thiamine is usually safe, but it has some potential side effects. High doses of thiamin intake can cause stomach upset. Even taking any of the B vitamins for longer can result in an imbalance of other significant vitamins in the body.

    Thiamin may cause side effects by interacting with certain medications. Hence, you need to take dietary thiamin supplements only under the supervision of a knowledgeable healthcare provider.

    What is vitamin B12 deficiency?

    Vitamin B12 deficiency happens when your body doesn't get enough of vitamin B12 from the food that you consume in your daily life. This vitamin is a very important nutrient that helps the body make red blood cells and DNA.

    If you don't treat vitamin B12 deficiency, it may cause physical, neurological, and psychological problems. However, this condition is treatable. Hence, you need to add vitamin B12-enriched foods to your daily diet to deal with vitamin B12 deficiency.

    What food is highest in B12?

    Usually, animal-based foods contain the maximum amount of vitamin B12. Vegans and vegetarians have dairy-based or plant-based sources. It is challenging for vegetarians to compel the intake of vitamin B12. However, here we will provide a list of the best sources of vitamin B12 rich foods that you can add to your daily diet.

    Clams

    These are small, chewy shellfish that are full of nutrients. Clams are a great source of vitamin B12. You can get more than around 7000% of the daily vitamin in 20 small clams. This food item helps you perfectly deal with vitamin B12 deficiency.

    Whole baby clams provide a great amount of iron, with almost 200% of the daily vitamin in a 100-gram serving. Clams are also a good source of antioxidants. The broth of boiled clams is high in vitamin B12. The canned clam provides 113–588% of the daily vitamin per 3.5 ounces.

    Animal liver and kidneys

    Organ meats are the most nutrient-packed foods. If you need to add vitamin B12 rich foods to your diet, you must eat the liver and kidneys, especially lamb. A 3.5-ounce serving of lamb provides around 3,571% of the daily value for vitamin B12.

    Lamb liver is usually higher in vitamin B12 than beef or veal. So, lamb, beef, and veal kidneys are high in vitamin B12. Beef and veal contain around 3,000% daily vitamin per 3.5 ounces. Lamb's liver is also high in selenium, copper, vitamin A, and B2.

    Sardines

    These are small, soft-boned saltwater fish. You can buy canned sardines from the market. This fish is highly nutritious, as they contain good amounts of almost every single nutrient.

    1 cup serving of drained sardines provides 554% of the daily vitamin B12. Besides, sardines are a great source of omega-3 fatty acids that provide multiple health benefits. It helps to reduce inflammation and improve heart health.

    Fortified cereal

    This source of vitamin B12 is a great option for vegetarians and vegans because it's synthetically made and not derived from animal sources. However, it is not a part of a healthy diet, and it can be a good source of vitamin B12.

    For example, Malt-O-Meal Raisin Bran offers around 62% of the daily vitamin B12 in 1 cup serving. The same serving of this cereal packs around 29% of the daily vitamin B6. It also contains vitamin A, iron, and folate.

    Eating fortified cereals daily helps to increase vitamin B12 concentrations. 1 cup serving of fortified cereal contains 4.8 mcg of vitamin B12. You can consume fortified cereal to deal with vitamin B12 deficiency. You must choose a product that will be low in added sugar and high in fiber or whole grains.

    Fortified nutritional yeast

    Nutritional yeast is a great source of vitamins, proteins, and minerals. It is a type of yeast specifically grown for food. Nutritional yeast doesn't naturally contain vitamin B12. As it is commonly fortified, it is a great source of this nutrient as well.

    Two tablespoons of nutritional yeast contain up to 733% of the DV for vitamin B12. It helps you to deal with vitamin B12 deficiency.

    Fortified non-dairy milk

    Non-dairy milk is a standard option for people who want a nutritious vegan replacement for dairy milk. Almond, soy, and rice milk are not so high in vitamin B12. But when they are usually fortified, they become an excellent source of vitamin B12. 1 cup of soy milk contains up to 86% vitamin B12.

    Beef

    It is a great source of vitamin B12. One grilled flat iron steak provides around 467% of the vitamin B12. The same amount of steak contains a sufficient amount of vitamins B2, B3, and B6 as well.

    If you are searching for higher concentrations of vitamin B12, it is recommended to choose low-fat cuts of meat. Grilled or roasted beef is also a greater source of vitamin B12 than fried meat.

    Cow milk and other dairy products

    Milk and other dairy products, such as cheese and yogurt, are great sources of protein and several vitamins, like vitamin B12. Cheese is also a great source of vitamin B12. One large source of Swiss cheese contains around 28% of the vitamin B12.

    Full-fat plain yogurt is also a good source of vitamin B12. It helps to improve vitamin B12 status in people who are facing vitamin B12 deficiency.

    Eggs

    It is one of the best sources of vitamin B12 and protein. Two big eggs provide around 46% of the vitamin B12 and 39% of the vitamin B2. Egg yolks contain higher levels of vitamin B12 than egg whites.

    The B12 vitamin in egg yolks is easier to absorb. Therefore, we recommend people eat whole eggs instead of egg whites to deal with vitamin B12 deficiency.

    Tuna

    Tuna is a good source of nutrients, protein, vitamins, and minerals. A 3.5-ounce serving of cooked tuna contains 453% of the vitamin B12. This same serving size packs phosphorus, protein, selenium, and vitamins A and B3. Canned tuna contains a decent amount of vitamin B12. One can of tuna contains 152% of the vitamin B12.

    Salmon

    It is one of the best sources of vitamin B12 Salmon is known for having one of the highest concentrations of omega-3 fatty acids and vitamin B12. A half fillet of cooked salmon serves 208% of the vitamin B12. This same serving also provides 4,123 mg of omega-3 fatty acids. This fish also offers a high amount of protein.

    Trout

    Rainbow trout is an excellent source of protein, healthy fats, and B vitamins. A 3.5-ounce serving of trout fillet offers around 312% of the vitamin B12 and 1,171 mg of omega-3 fatty acids. For adults, experts recommend a combined daily intake of 1,100 to 1,600 mg of omega-3 fatty acids. Trout is also a great source of phosphorus, selenium, and minerals.

    Here, we have mentioned all the vitamin B 12 rich foods that will let you deal with vitamin B12 deficiency.

    The takeaway

    Vitamin B12 is a significant nutrient that your body needs for many essential functions. Already we have mentioned that you will find this vitamin in fortified foods, animal products, and dietary supplements. Some rich sources of vitamin B12 are beef, clams, liver, and sardines. If you want to prevent vitamin B12 deficiency or want to increase your vitamin stores, eating these foods will surely improve your overall health.

    FAQs

    What food is highest in vitamin B12?

    Some food items that are enriched in vitamin B12 are;

    • Clams
    • Organ meats
    • Beef
    • Sardines
    • Fortified cereal
    • Tuna
    • Nutritional yeast
    • Trout

      How can I increase my B12 naturally?

      You can increase your vitamin B12 levels naturally by eating vitamin B12-enriched foods and vitamin B12 supplements.

      * * Medical Disclaimer - The following information is for educational purposes only. No information provided on this website, including text, graphic, and images, are intended as substitutes for professional medical advice. Please consult with your doctor about specific medical advice pertaining to your condition(s).