One of the most important nutrients for the body is vitamin B12. It not only aids in the formation of red blood cells and DNA but likewise in the proper functioning and development of the brain and nerve cells. Low levels of this nutrient can thus cause a variety of health issues, including ‘irreversible’ symptoms. Let’s take a look at some B12-rich foods for both non-vegetarians and vegetarians.
1. Shiitake Mushrooms
Shiitake Mushrooms are abundant in this vitamin. In any case, 50-60 grams of dry mushrooms are required daily to meet your vitamin B12 requirements.
2. Fish
Sardines, tuna, rainbow trout, and sockeye salmon are high in vitamin B12, which helps keep our brain and nerve cells healthy. What’s particularly beneficial about these foods is that they contain practically every essential nutrient besides B12.
3. Milk
A cup of milk contains a lot of vitamin B12. It likewise contains calcium and vitamin D, which are important elements for our bodies to function properly. If you are trying to cut calories and fat, stick to low-fat or skim dairy products
4. Eggs
One hard-boiled egg has roughly 0.6 micrograms of B12, according to WebMD. It is essential to consume the whole egg because the yolk contains the majority of the B12. Eggs are an excellent source of complete protein and B vitamins, particularly B2 and B12, which makes them incredibly vital for your diet.
5. Vegetables
If you eat a plant-based diet, plants such as spinach, beetroot, butternut squash, mushrooms, and potatoes are high in vitamin B12. However, it is less possible to gain all of the nutrients from vegetables alone.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.