Wellhealthorganic Vitamin B12 | Vitamin B12 | How to increase Vitamin B12

Wellhealthorganic Vitamin B12 | Vitamin B12 | How to increase Vitamin B12 : B12, a water-soluble vitamin, is an important vitamin. Since there is only one cobalt atom in its molecule, it is known as cobalamin. It has important roles in the body and is necessary for the production of DNA and the maintenance of nerve myelin sheaths.

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Which foods are high in Vitamin B12 ?

Role of Vitamin B12 in the body and Importance of Vitamin B12 rich foods in human diet: Vitamin B12 is essential for proper utilization of folate in the body. Folate deficiency can also be caused by vitamin B12 deficiency. We would be taking too much folate without vitamin B12, which keeps the current recommended intake of folate stable.

It is also necessary for the metabolism or breakdown of certain amino and fatty acids.

One of the major roles of vitamin B12 is to maintain the myelin sheath, which protects nerve cells from external irritants. The speed at which nerve impulses travel through it is controlled by its myelin sheath.

Homocysteine metabolism is dependent on vitamin B12 and other B vitamins. Vitamin B12 deficiency increases the level of homocysteine in the blood. Additionally, increased levels of homocysteine are associated with cardiovascular problems, requiring increased consumption of foods or supplements rich in vitamin B12.

Vitamin B12 (RDA) Recommended Dietary Allowance (RDA) Vitamin B12

The amount to be consumed daily is known as the Recommended Dietary Allowance (RDA). Binge drinkers should limit their daily intake to 2.4 micrograms (mcg).
The recommended daily allowance (RDA) increases to 2.6 micrograms during pregnancy and 2.8 micrograms during breastfeeding.

List of foods rich in Vitamin B12

  • WellHealthorganic Vitamin B12 : Dietary sources of vitamin B12 are limited to animal products. Because they don’t need vitamin B12, plants don’t have it. The intestinal flora of animals does not synthesize vitamin B12.
  • Vitamin B12 is very important for vegetarians and vegans. Or a person who occasionally consumes animal products. The solution to this problem is to take Vitamin B12 tablets and eat foods rich in Vitamin B12.

How to increase Vitamin B12

The following foods are rich in vitamin B12. read below,

  • Clams contain about 11.28 micrograms/100 grams of vitamin B12. They are one of the richest sources of vitamin B12.
  • Organ meats such as sheep liver provide 90.05 μg/100 g. Liver from beef or any other organ meat is usually a good source of vitamin B12.
  • Fish, whether it is tuna or salmon or mackerel, are some of the foods rich in vitamin B12.
  • Vitamin D/100 grams
  • Tuna: 9.43 micrograms/100 grams
  • Salmon: 4.15 micrograms/100 grams
  • Mackerel: 7.29 micrograms/100 grams
  • Pork is also a good source of vitamin B12 – 0.7 micrograms/100 grams.
  • For lacto-ovo-vegetarians, one egg contains about 0.9 μg/100 g of protein. This group’s diet includes both eggs and dairy products, making it a little easier for them to get vitamin B12.
  • Milk and other dairy products are a good source of vitamin B12 for lacto-vegetarians. Every 100 grams of milk contains 0.5 mg vitamin B12. Cheese, whether it’s mozzarella or Swiss, is a good source of vitamin B12. Fresh cheese contains 1.68 μg/100 g, mozzarella contains 2.3 μg/100 g, and Swiss cheese contains 3.06 μg/100 g. A common food that is high in vitamin B12 is plain yogurt, which contains 0.4 mg of the vitamin per 100 grams.
  • Foods that have been fortified include rice milk, almond milk, brewer’s yeast, morning cereals, meat alternatives, soy products, and other vegan foods. For vegetarians, fortified foods become the main source of vitamin B12.

Consumption of foods rich in Vitamin B12

Dieters who follow strict diets, such as vegetarians and vegans, are at risk for vitamin B12 deficiency. The number of people with vitamin B12 deficiency is increasing globally due to the increase in vegetarianism.

How to increase Vitamin B12 : If you don’t often eat vitamin B12-rich foods, you can meet your vitamin B12 needs by following your doctor’s recommendations for vitamin B12-rich foods and supplements.

Also Read : Wellhealth Ayurvedic Health Tips | Ayurvedic Treatment | Benefits of Ayurveda

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