Vitamin B12, which is also called as cobalamin, is an important component for numerous functions of the body. Vitamin B12 is essential for maintaining healthy nerve cells, synthesizing DNA, and producing red blood cells.
Here are five nutritive components to enhance your Vitamin B12 intake:
Nutritive Components
Nutritional Yeast
Nutritional yeast is very-well known for its high nutritional content, especially Vitamin B12. This inactive form of yeast is often fortified with Vitamin B12, making it a valuable source of this essential nutrient for individuals following a vegan or vegetarian diet. Just 2 teaspoons of fortified nutritional yeast can provide a significant amount, offering approximately 313% of the Daily Value for Vitamin B12. This nutrient is crucial for maintaining healthy blood and nerve cells, supporting DNA synthesis, and preventing megaloblastic anaemia.
Eggs
Eggs are prominent sources of Vitamin B12. Two large eggs can provide 46% of the Daily Value (DV) for Vitamin B12. The majority of the vitamins and minerals in eggs are found in the yolk, with egg yolks containing higher levels of B12 compared to the whites. Additionally, the B12 in egg yolks is easier for the body to absorb. In addition to B12, eggs also contain vitamin D, with two large eggs providing about 11% of the Daily Value for this nutrient. Given their B12 content and nutritional value, consuming whole eggs is recommended over just the whites.
Beans, Peas and Lentils
Beans, peas, and lentils are significant sources of Vitamin B12 and other essential nutrients. While the levels of B12 in these legumes may not be as high as those in animal products, they still contribute to the overall B12 intake, especially for individuals following a plant-based diet. For example, 1/2 cup of cooked lentils provides about 37% of the Daily Value (DV) for B12, making it a valuable plant-based source of this essential vitamin. These beans are also a good source of additional B vitamins that are essential for general health and wellbeing, including folate, thiamine, riboflavin, niacin, and vitamin B6. Incorporating a variety of legumes into a balanced diet can help individuals, particularly vegetarians and vegans, meet their nutritional needs, including their Vitamin B12 requirements.
Dairy Products
Due to their well-known high vitamin B12 concentration, dairy products are a significant dietary supply of this vital vitamin. Milk, cheese, and yogurt are all excellent sources of B12, with just one cup of milk providing about 18% of the Daily Value (DV) for Vitamin B12. Both cheese and yogurt also can help you to boost your B12 consumption. The B12 content in dairy products is particularly beneficial for individuals who include dairy in their diet, as it supports red blood cell formation, neurological function, and overall health.
Nuts and Seeds
Nuts and seeds do not contain significant amounts of Vitamin B12 and are not considered reliable sources of this essential nutrient. Vitamin B12 is primarily found in animal-based foods such as poultry, meat, fish, and dairy products. Nuts and seeds have a wide variety of health advantages. Additionally, nuts and seeds are rich in omega-3 fatty acids, fibre, and a variety of vitamins and minerals, making them nutritious additions to the diet. Nuts and seeds have incredible nutritional value along with Vitamin B12. This causes them to be one of the important elements of a balanced healthy diet.
Vitamin B12 is important for various functions of the body. This includes formation of red blood cells, maintain and regulating neurological health and synthesis of DNA. A deficiency in B12 can lead to anaemia, fatigue, weakness, neurological changes, and in severe cases, irreversible nerve damage. Since the body doesn’t produce B12, it must be obtained from food or supplements. Thus, ensuring an adequate intake of B12 is crucial for overall health and well-being.
