Top 5 Vitamin B12 Rich Food Sources

Vitamin B12 Rich Food Sources

Vitamin B12 or Cobalamin is the largest and most complex vitamin which also known as Vitamin B-Complex. Vitamin B12 plays an important role in cell division, blood formation and maintain a healthy nervous system and cell of your body. It’s also essential in the DNA forming process and protein metabolizing. To make white blood cell, cobalamin is important. It is also important for preggy women whose help in embryo’s neurological development.

The best recommended of vitamin B12 for adults is 2.4 micrograms while for pregnant women is 2.8 micrograms. Lack of this vitamin leads to anemia, fatigue, depression and can give a bad effect on your brain and central nervous system. But, it’s rare to have a deficiency in this vitamin because this vitamin can be stored in our body for a year.

Vitamin B12 has a lot of benefits for your skin and hair as well. Lack in vitamin B12 can make you shiver from hair loss problem and insufficient nutrients to hair follicles that grow at a slower rate. Vitamin B12 supply a good amount of needed nutrients for hair growth. It also encourages the melanin production, which helps to maintain your hair color.

Here the list of food that rich in Vitamin B12:

1. Clams

3 ounces of clams contain 94.1microgram of Vitamin B12, making it as the highest source of Vitamin B12. Clam also loaded with zinc, copper, phosphorus and iron, which good for your health. Clams can be eaten raw, baked, or cooked.

2. Cereals

Eat cereals every day as they have around 6.0 micrograms of vitamin B12 per cup. Try to find a whole grain and not those which contain added sugar in it.

3. Herrings

Herrings are small fishes like salmon and tuna. They contain 6.6micrograms of vitamin B12 for every 3 ounces. Like salmon, herrings also a good source of omega 3 fatty acids, which provides a healthy and glowing skin and hair.

4. Crabs and Lobster

3 ounces of crab serves 10micrograms of vitamin B11 while lobster contains 4.5 micrograms of vitamin b12 per 100 grams. For best serving, crabs and lobster can be baked, steamed or fried.

5. Cheese

Even cheese contains a high cholesterol, it’s also a good source of calcium, protein and vitamin B12. The amount of vitamin B12 depends on its type. For example, Swiss cheese contains about 6.5micrograms vitamin B12 per 100 grams serving while Ghettos, Mozzarella and Parmesan have lower amount of vitamin B12.

If you are having deficiency of vitamin B12, feel free to include all these foods in your diet. If not, it will lead to chronic skin problems like a dull and unhealthy complexion. Just by consume enough vitamin B12, your skin is protected from drying, retains its moisture and also fight symptoms that lead to eczema and other skin diseases.

Just for your information, Vitamin B12 can only be produced by bacteria and found naturally in animal. It is because animal gets Vitamin B12 by eating foods enriched with vitamin B12. Usually plant does not have vitamin B12 unless it’s infected by microorganisms or being added to it.

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