Vitamin B12 Rich Sources and Where To Find Them

Vitamin B12 Rich Sources and Where To Find Them

November 28, 2022 0 By Admin

What is Vitamin B12?

A water-soluble vitamin, Cobalamin is frequently referred to as vitamin B12.

Since this vitamin is naturally present in animal-based foods, people often consume it through those foods or as supplements or fortified cereals.

Due to its complex chemical composition, which plants do not need for metabolism, this vitamin is the only one of the eight B vitamins that is rarely found in vegetarian dietary sources.

Why is it essential?

Red blood cell development and normal nervous system operations both depend on cobalamin.

Its absence can lead to pernicious anaemia, also known as megaloblastic anaemia, which is frequently characterised by the following.

  • Fatigue
  • Dizziness
  • Reduced appetite
  • Loss of weight
  • Sore red tongue
  • Joint pain
  • Hair fall
  • Impaired focus and memory
  • Constipation
  • Disruption of sensory and motor functions
  • Thinning of your stomach lining
  • Breathlessness

Vitamin B12 deficiency is relatively common among vegetarians and vegans as a result of its main source being items derived from animals (especially in situations when the B12 need is not supplied through eggs or dairy products).

How to maintain its required levels?

Treatment for this deficiency typically involves dietary changes, dietary supplements, or intramuscular injections.

Listed below are the various sources of vitamin B12 along with their respective origins.

  • Animal-based
    • Meat
    • Liver
    • Eggs
    • Dairy products
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  • Plant-based
    • Nori
    • Laver
    • Apple
    • Blueberry
    • Banana
    • Butternut squash
    • Various varieties of Mushrooms (For example: Shitake mushroom)
    • Almonds
Image by dashu83 on Freepik
  • Fortified products
    • Cereal grains
    • Nutritional yeast
    • Nutrient bars
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  • Supplements
    • Multivitamin pills
    • Methylcobalamine tablets
    • Energy drinks
By Polina Tankilevitch from Pexels
  • Intramuscular or Intravenous injections to administer high dosages of the vitamin
    • These are frequently suggested when the body’s reserves of vitamin B12 are depleted and prompt action is needed to stop the deficit from getting worse.
By Polina Tankilevitch from Pexels