Vitamin B12 is an essential nutrient as it keeps nerves healthy, strengthens the production of DNA and red blood cells and helps in maintaining normal brain function. But it isn’t produced in the body. You need to take it with health supplements or food.
Here’re the best vitamin-B12-rich foods you can choose from
1. Fortified cereal
It is a good diet for everyone including vegans as it doesn’t come from animal sources. Synthetically made, the fortified cereal diet is a great food for vitamin B12 because the nutrients are added to the food through the fortification process. And there are many food items that come with fortified vitamin-B12 nutrients.
2. Fortified nutritional yeast
Like fortified cereals, it is also a good source of vitamin-B12. The nutrient is attached with yeast through the same fortification process. Synthetically made, it is exclusively prepared for use as food instead of a leavening agent. Also, it is vegan friendly as the manufacturing process of the fortified nutritional yeast is the same as of fortified cereals.
3. Dairy products
Fortified soya milk is a good option for vegetarians. It contains vitamin-B12 in plenty. Other dairy products with richness of B12 include buttermilk and yogurt. And cheese that is an all time favorite of people of all ages contains vitamin-B12 in a good amount. Advantage of these food items is that they are readily available for consumption.
Eggs could be a source of vitamin-B12, if you are a vegetarian but don’t mind taking eggs. You can take hard boiled eggs in breakfast or add the eggs to salad to increase your B12 intake.
Small, soft-boned saltwater sardines that are available canned in water, oil or sauces is a great source of vitamin-B12. You can buy canned fish or fresh from market. Another fish that can provide vitamin-B12 in plenty is tuna. Rainbow trout is also a great source of B12 vitamin. Salmon widely consumed for omega-3 fatty acids is also rich in B12.
6. Animal products
Organ meats, especially liver and kidneys are always rich in vitamin-B12. You can consume lamb organs to get a high dose of B12. Another animal food that comes with the richness of B12 is chicken.
Shrimps are good for heart and brain health in addition to being a vital source of vitamin-B12. They can be consumed grilled and mixed with salads and veggies.
They are small chewy shellfish with a huge concentration of nutrients including vitamin-B12. And they can be consumed raw with cocktail sauce. Also, they can be steamed, grilled and even cooked.