What is Vitamin B Complex?
The B complex is made up of eight water-soluble vitamins that play crucial and interconnected roles in cellular activity in the body. Vitamin C is the only other vitamin that is water-soluble; the others are fat-soluble.
Thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid, and cobalamins are the vitamins that make up the B complex (vitamin B12). Most B vitamins are found in a wide range of meals because they are crucial to cellular function. Some, like vitamin B12, are primarily found in animal foods like meat.
As mentioned, there are different types of vitamin B, and all of them are important for human health. Vitamin B complex is a combination of several other B vitamins, and vitamin B12 is one of those. It’s responsible for many other functions in the body, including energy production, red blood cell formation, and DNA synthesis.
12 Foods with High Vitamin B12
1. Animal Liver and Kidneys
Liver and meats are high in vitamin B. Lamb liver and kidneys are especially high in Vitamin B12. 100gm of lamb liver provides an incredible 3,571% of the Daily Value (DV) for vitamin B12 (1). Lamb liver is also an excellent source of copper, selenium, and vitamins A and B2.
Lamb Kidneys are also a great food with Vitamin B. Lamb kidneys provide 3,000% of the DV per 100gm serving, plus more than 100% of the DV for vitamin B2 and selenium.
2. Clams
Clams are nutritious shellfish. 200gm of clams provide more than 7,000% of the DV (2). Clams are also a great source of antioxidants. Clams also provide iron, with almost 200% of the DV in a 100gm.
3. Sardines
Sardines are small saltwater fish. Sardines are considered highly nutritious as they contain good amounts of almost every single nutrient. 150gm of sardines provide 554% of the DV for vitamin B12 (3). Sardines also provide omega-3 fatty acids which help to reduce inflammation and improve heart health.
4. Beef
Beef is Vitamin B12 rich food. Around 200gm provides 467% of the DV for vitamin B12 (4). Beef also contains good amounts of vitamins B2, B3, and B6, as well as more than 100% of the DVs for selenium and zinc.
Choose low fat beef for higher concentrations of vitamin B12. It is also recommended to roast or grill beef instead of frying it.
5. Fortified Cereals
Fortified cereals are an excellent source of Vitamin B12. It is especially good for vegans and vegetarians. Fortified cereals provide 62% of the DV for vitamin B12 per 60gm (5). Cereals also provides 29% of the DV for vitamin B6 and good amounts of vitamin A, folate, and iron.
One study showed participants who consumed 250gm of cereals containing 4.8 mcg of vitamin B12 daily for 14 weeks saw a significant increase in their Vitamin B12 level (6). Don’t choose sugary cereals with low fiber content.
6. Tuna
Tuna is a great source of nutrients, including protein, vitamins, and minerals. It has high concentrations of vitamin B12, especially in the muscles right beneath the skin, which are known as dark muscles. A 100 serving of tuna can provide up to 453% of the DV of Vitamin B12 (7). Tuna also provides good amounts of lean protein, phosphorus, selenium, and vitamins A and B3.
7. Fortified Nutritional Yeast
Nutritional yeast is an excellent Vitamin B12 food for vegans. It is a great source of protein, vitamins, and minerals. It is important to remember that nutritional yeast is not a direct source of Vitamin B12. It is fortified with Vitamin B12. Two tablespoons or approximately 15gm of nutritional yeast provide up to 733% of the DV for vitamin B12.
8. Trout
Trout fish is an excellent source of protein, healthy fats and vitamin B. A 100gm serving of trout provides about 312% of the DV for vitamin B12 and 1,171 mg of omega-3 fatty acids (8). Trout is also an excellent source of minerals such as manganese, phosphorus, and selenium.
9. Salmon
Salmon is a very popular fish with one of the highest concentrations of omega-3 fatty acids. Salmon is also an excellent source of B vitamins. A 200gm of cooked salmon can provide 208% of the DV for vitamin B12 (9). They also provide protein and omega-3 fish oil.
10. Milk and Dairy Products
Dairy products like milk, yogurt and cheese are great sources of protein and several vitamins and minerals, including vitamin B12. 250 ml of milk provides up to 46% of the DV for vitamin B12 (10).
Cheese is also an excellent source of vitamin B12. One slice can provide 28% of the DV. Yogurt helps to improve vitamin B12 status in people who are deficient in this vitamin.
11. Eggs
Eggs are a good source of complete protein and B vitamins, especially B2 and B12. Two large eggs or approximately 100gm of eggs provide 46% of the DV for vitamin B12, plus 39% of the DV for vitamin B12 (11). Vitamin B12 present in egg yolks is easier to absorb. Therefore, it’s recommended to eat whole eggs instead of just their whites
12. Leafy Greens
Several leafy green vegetables are considered Vitamin B foods. They are also an excellent source of folate (12). Incorporate all the green vegetables that you can in your daily diet. Don’t boil them for a longer period as they may lose some of their nutrition.
Conclusion
Vitamin B complex and B12 play a vital role in human health and are essential for many bodily functions. If you are deficient in either of these vitamins, it can lead to serious health problems. Be sure to talk to your doctor if you think you may be deficient and get started on a supplement regimen to keep your body healthy and functioning at its best.
All in all, there are many benefits that come from adding Vitamin B12 into your diet. Whether you eat foods that are naturally rich in Vitamin B12 or take supplements, this nutrient can have a serious impact on your health. From boosting your energy levels to improving your cognitive function, there are many reasons to make sure you’re getting enough Vitamin B12. So, if you’re looking to improve your overall health, adding Vitamin B12 into your diet is a great place to start.
FAQs
1. How can I increase my B12 naturally?
A: Increase B12 naturally by consuming foods rich in it, like meat, fish, dairy, eggs, and fortified cereals. Consider supplements if you have a deficiency.
2. Which fruit has more Vitamin B12?
A: Fruits like Banana, Blueberries, Oranges and Apples has more Vitamin B12
3. What are the 4 stages of B12 deficiency?
A: The four stages of B12 deficiency are 1) depletion of stores, 2) marginal deficiency, 3) mild deficiency, and 4) severe deficiency, which can lead to neurological and hematological issues.
4. How much B12 per day?
A: According to ICMR the RDA of Vitamin B12 for adults per day is 1mg/day.
5. Do Almonds have vitamin B12?
A: Almonds do not contain vitamin B12. B12 is primarily found in animal products like meat, fish, and dairy, or in fortified plant-based foods.
2 Comments
Great topic, please keep it up I really enjoy reading these type articles.
Balancing college demands, I prioritize a Vitamin supplement to ensure I meet the nutritional needs crucial for academic success. I fancy trout, and with its B12 content, it complements the supplement’s comprehensive support. It’s my way of aligning nutrition with my commitment to both scholarly excellence and personal well-being.