Vital Benefits of Vitamin B12 & The Best Foods To Get It From

Introduction

Our bodies rely on food to survive. As a sophisticated system, our bodies require multiple nutrients and different ways these nutrients impact our health. So, let’s begin with a trivia. Which is the most important vitamin in the body? Some would say Vitamin C, others would say Vitamin D. Somewhere down the list would be vitamin B12. Sadly, vitamin B12 gets little credit and importance than it deserves despite the fact that many activities in our bodies are improved and facilitated by vitamin B12. If you are wondering how to increase vitamin b12 naturally, it can only happen through a diet which includes vitamin B12-rich foods. 

If you happen to live in the Indian subcontinent and take a pure-vegetarian diet, chances are high that you’re vitamin B12 deficient. This is because vitamin B12 is most commonly found in animal products.

This article will explain why you should supplement your diet with vitamin B12. We also include a list of foods high in vitamin B12 that might help you increase your intake.

Benefits of vitamin B12

The following are some of the salient benefits of vitamin B12.

Good for eye health

Consuming enough vitamin B12 decreases your chances of having macular degeneration and also promotes eye health. This eye ailment has the potential to result in blindness.

Macular degeneration is frequent in the elderly. However, not getting enough vitamin B12 may raise your risk.

Prevention and treatment of depression

One of the hormones that promote happiness and elevate your mood is serotonin. That is, it enhances mental wellness and encourages better emotions.

Vitamin B12 is required for the synthesis of serotonin. According to research, those who lack vitamin B12 are nearly twice as likely to develop depression.

Boosts brain health

Vitamin B12 enhances and facilitates numerous processes in the brain and neurological system.

A lack of vitamin B12 may result in brain atrophy; in turn, neurons are lost due to brain atrophy. Dementia and memory loss may develop from the death of neurons in the brain.

Aside from these benefits, vitamin B12 also promotes energy generation, improves our capacity to think, and keeps the brain and neurological system operating properly.

As a result, vitamin B12 is a vital component of living.

Vitamin B12 Sources

The following foods are a must-add to your diet to ensure adequate intake of vitamin B12.

Organ meats

Organ meats, particularly liver and kidneys, are frequently the richest in numerous nutrients, especially vitamin B12.

These foods may be beneficial if you are deficient in vitamin B12 or another nutrient.

Dairy products

Vegetarians can acquire enough vitamin B12 from dairy products. It is one of the go-to vitamin B12 veg foods in India. Hence, you can also consume milk products including yoghurt, cheese and paneer and add them to your daily diet.

Eggs

Eggs are another more regularly ingested vitamin B12-rich meal. Eggs, like other meals, are plentiful in a variety of other nutrients that are helpful to our bodies.

Fish

Fish is a readily available source of vitamin B12 and other minerals. Indeed, seafood including tuna and salmon may supply additional nutrients such as protein, selenium, phosphorus, vitamin B3, vitamin A, and so on.

Fortified cereal

Unfortunately, there are no Vitamin B12 vegetables, making it difficult to meet vitamin B12 deficiency for vegans. But vegans and vegetarians may obtain enough vitamin B12 and other nutrients from fortified cereals. Fortification is the process of adding nutrients to foods that do not naturally have them. Hence, these are some of the best Vitamin B12 sources for vegans, even though artificial.

Vitamin B12-rich dry fruits

There are certain vitamin B12-rich dry fruits you can munch and ensure your Vitamin B12 levels are up to the mark. These vitamin B12-rich dry fruits include dates, anjeer, walnuts and raisins. You can get decent levels of vitamin B12; you must note that they alone aren’t enough to meet any deficiency, proper Vitamin B12 food sources are anyhow essential.

Final thoughts

It is critical that you get all of the nutrients you need. A well-balanced diet can assist you in meeting your daily nutritional needs. And that nutrition includes vitamin B12. Vitamin b12 deficiency causes stem from the diet. So, you have to ensure that you eat a vitamin B12 rich diet. Although the majority of vitamin B12 is derived from meat, vegans and vegetarians may still absorb enough levels of B12 through fortified foods and supplements. Vitamin b12 tablets benefit by meeting deficiencies that people can’t meet through a vegan or vegetarian diet.

It is best to consult a doctor if you suspect you have a B12 shortage. If so, your doctor may recommend vitamins or supplements as the best approach to maintain the proper dosage.

So, if you are facing any of the symptoms of vitamin B12 deficiency, then you should take a vitamin B12 test to check your vitamin B12 levels and take appropriate steps to rectify the deficiencies.