Top 10 Foods to Improve Vitamin B12

Vitamin B12, also known as Cyanocobalamin, is important for brain function, nerve tissue health, and the production of Red Blood Cells. Vitamin B12 Deficiency can cause several symptoms, including neurological issues that can result in some serious complications.

The human body can store Vitamin B12 for a few years. The unwanted Vitamin B12 gets flushed through urine. It has many benefits, prominently the following:

• Creation and Regulation of DNA
• Production of Required Energy
• Prevents Congenital Abnormalities
• Regular functioning of the Nervous System and the Brain
• Cognitive Functioning
• Protection of the Eyes from Macular Degeneration
• Prevention of Anaemia through the Creation of Red Blood Cells

Since we know the significance of vitamin B12 foods, here are 10 ways, or should we say food, to improve common nutrient deficiencies, half of them are vegetarian options and the other half are non-vegetarian options.

Top Vegetarian Sources of Vitamin B12

1. Milk & Dairy Products: Milk and other dairy products are sources of several vitamins such as vitamin B12. One cup/240 ml of whole milk is highly rich in Vitamin B12. 
2. Yoghurt and Cheese: They are also good sources of Vitamin B12, effective in increasing the levels in people with its vitamin B12 deficiency. 
3. Fortified Cereal: Both vegetarians find it a good source of vitamin B12, though they are synthetically made. If a portion of fortified cereal is taken regularly for a few weeks, it can help increase the vitamin B12 level. Fortified food contains added synthetic nutrients as well, however, they are generally not suggested.
4. Fortified Non-Dairy Milk: Dairy milk can be replaced with almond, rice and soy milk are fortified to make them rich in vitamin B12. 
5. Fortified Nutritional Yeast: Again this yeast is a good source of vitamins and minerals. It is a fortified yeast that is grown in food but not as a leavening agent. Two tablespoons of nutritional yeast or 15 gms of nutritional yeast contain quite a good amount of vitamin B12. 

Non-Vegetarian Sources of Vitamin B12

1. Fish: Most fish contains a high amount of omega-3 fatty acids and also vitamin B12. Salmon fish and shellfish are also rich in protein. 
2. Eggs: Vitamin B12 is also found in plenty of eggs. About 46% of the DV for vitamin B12 is found in two large eggs weighing approximately 100 gms. Poultry and Egg yolks contain a higher amount of B12 than egg whites. They are also easy to get absorbed by the body.
3. Shellfish: These are small, saltwater fish considered a good source of many nutrients including omega-3 fatty acids and vitamin B12. 
4. Animal Liver/Kidney: These nutrient-packed organs are considered one of the richest sources of Vitamin B12.
5. Red Meat: Red Meat is also a good source of B12 along with zinc, protein, and iron. 

Daily Requirement of Vitamin B12:

The daily requirement of vitamin B12 is given below. However before taking anything ask your doctor.

Benefits of Vitamin B12:

Here are the benefits of vitamin B12 presented in points:

• Red Blood Cell Formation: Vitamin B12 plays a crucial role in the production of red blood cells. It aids in the formation of healthy red blood cells, which are essential for carrying oxygen throughout the body.
• Energy Production: B12 helps convert food into energy by assisting in the metabolism of fats and carbohydrates. It supports the body's energy production processes, promoting overall vitality and reducing fatigue.
• Nervous System Health: Vitamin B12 is vital for maintaining a healthy nervous system. It contributes to the production of myelin, a protective sheath around nerves, supporting proper nerve function and signal transmission.
• DNA Synthesis: B12 is involved in DNA synthesis and cell division, playing a role in maintaining genetic material and supporting cell growth and repair.
• Cognitive Function: Adequate levels of B12 are associated with healthy cognitive function and may help reduce the risk of cognitive decline as one ages.
• Heart Health: B12, along with other B vitamins, helps regulate homocysteine levels. Elevated homocysteine levels are associated with an increased risk of heart disease, and B12 helps in converting homocysteine to other beneficial substances, thus supporting heart health.
• Supports Bone Health: Adequate B12 levels contribute to bone health by aiding in bone cell formation and reducing the risk of osteoporosis.
• Mood Regulation: B12 is involved in the synthesis of neurotransmitters such as serotonin and dopamine, which play a role in regulating mood. Maintaining sufficient B12 levels may help support mental well-being.
• Healthy Skin, Hair and Nails: B12 contributes to healthy skin, hair, and nail growth by supporting cell production and renewal.

Conclusion

Vitamin B12 is a water-soluble vitamin and its daily requirement for the average human is around 2.4 mcg. A pregnant woman or a nursing mother may need it a little more. Though meat and dairy products are considered to be a great source of vitamin B12, there are many vegetarian options to increase or maintain their level. Especially pregnant women, adults, the elderly, nursing mothers, vegetarians, and the ones with intestinal issues and stomach surgery need to regulate their Vitamin B12 levels. For this, they can be recommended B12 supplements which can be taken in tablet form or through injections.

A regular intake of Vitamin B12-enriched food or supplements is found useful. It is always good to prevent your body from having a lower value of Vitamin B12. Hence, the ten ways to improve vitamin B12 can be of much relevance as it is an essential Vitamin for our body.