Natural sources of vitamin B12 or cobalamin are crucial for maintaining a healthy body, as this essential nutrient plays a vital role in various bodily functions such as nerve cell health, DNA synthesis, and red blood cell production. Here are some foods rich in vitamin B12 or cobalamin, including both vegetarian and non-vegetarian sources.
Dairy products
Milk, cheese, and yogurt are excellent and rich sources of vitamin B12 for vegetarians. One cup of low-fat milk provides 1.2 mcg of vitamin B12, which is 50% of the recommended daily intake for adults. One ounce of cheddar cheese contains 0.2 mcg of vitamin B12 or cobalamin, which is 10% of the recommended daily intake for adults.
Eggs
One large egg contains 0.6 mcg of vitamin B12, which is 25% of the recommended daily intake for adults.
Fortified foods
Fortified breakfast cereals, soy milk, and meat substitutes are excellent sources of vitamin B12 for both vegetarians and vegans. One serving of fortified breakfast cereal can provide up to 6 mcg of vitamin B12 or cobalamin, which is 250% of the recommended daily intake for adults.
Nutritional yeast
Nutritional yeast is a popular vegan source of vitamin B12, and it can be added to soups, stews, and salads for an extra boost of this essential nutrient. Two tablespoons of nutritional yeast provide 4 mcg of vitamin B12 or cobalamin, which is 167% of the recommended daily intake for adults.
Beef liver
Beef liver is one of the best sources of vitamin B12, providing 70.7 mcg per 3-ounce serving, which is 1178% of the recommended daily intake for adults.
Clams
Clams are another excellent source of vitamin B12 or cobalamin, providing 84.1 mcg per 3-ounce serving, which is 1402% of the recommended daily intake for adults.
Salmon
Salmon is a fatty fish that is rich in vitamin B12, providing 9.1 mcg per 3-ounce serving, which is 382% of the recommended daily intake for adults.
Tuna
Tuna is another fish that is high in vitamin B12, providing 2.5 mcg per 3-ounce serving, which is 104% of the recommended daily intake for adults.
Chicken and turkey
Chicken and turkey are rich in vitamin B12, providing 0.3 mcg and 0.6 mcg per 3-ounce serving, respectively.
Symptoms of vitamin B12 or cobalamin deficiency include:
1. Fatigue
2. Weakness
3. Numbness or tingling in the hands and feet
4. Memory problems
It’s important to note that vitamin B12 or cobalamin is crucial for our overall health, and a deficiency can lead to anemia, nerve damage, and cognitive problems. Therefore, it’s essential to consume enough vitamin B12 rich foods or take supplements to meet the recommended daily intake.
In conclusion, there are many natural sources of vitamin B12 or cobalamin available, and including these foods in your diet can help ensure that you are getting enough of this essential nutrient. Whether you are a vegetarian, vegan, or non-vegetarian, there are plenty of vitamin B12 rich foods to choose from, including dairy products, eggs, fortified foods, and various types of meat and fish. By incorporating these natural sources of vitamin B12 or cobalamin into your diet, you can help maintain optimal health and wellbeing.
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