Vitamin B12 deficiency has lead to many health diseases.
A healthy body and mind are essential for day-to-day functioning. To attain this healthy state, you need to maintain a diet that is rich in essential vitamins and minerals. Any nutritional deficiency can lead to many health diseases and one common deficiency in vitamin B12.
Vitamin B12 is essential for many bodily functions, including cell metabolism and red blood cells production, among others. Since the body does not produce this vitamin on its own, you need to seek out foods that provide it. The daily recommended intake is 2.4 micrograms.
Below is a list of foods that you need to eat to avoid vitamin B12 deficiency.
Dairy products
Dairy products like yoghurt, buttermilk etc are good options for vitamin B12 intake. One cup of whole milk fulfilled 46% of the daily recommended value of vitamin B12. Cheese is also a good source of vitamin B12 with one large slice of swiss cheese supplying 28% of the daily value. Studies have shown that the body absorbs more vitamin B12 from dairy products than other food sources.
Fortified cereals
Many bran and whole-wheat oat cereals come fortified with vitamin B12. These types of fortified cereals can help reach your daily intake of vitamin B12. Combine these cereals with milk to increase the nutrition in the food.
Fortified non-dairy milk
Non-dairy milk like soy, almond and rice is a popular option for people seeking vegan alternatives. While these types of milk are not high in vitamin B12 naturally, they are usually fortified, which makes them an excellent source of the vitamin. One cup of soy milk can provide 86% of the daily recommended intake of B12.
Cottage cheese
Cottage cheese is another great source of vitamin B12, especially for vegetarians. It contains 30% of the recommended daily intake of vitamin B12.
Nutritional yeast
Another option for vegans is fortified nutritional yeast, which is specially grown to be used as food. Like non-dairy milk, nutritional yeast is not naturally present. But since they are fortified, they make a good source of vitamin B12. Two tablespoons of 15 grams of nutritional yeast fulfil around 733% of the daily recommended value of vitamin B12.
While most wholesome sources of vitamin B12 are meat and seafood options, the above are great alternatives for vegetarians and vegans alike. If your daily intake is not being fulfilled by natural sources, you can also opt for supplements. Contact your doctor for the same.
