Vitamin B12 Benefits and Best Sources

But unlike other vitamins our bodies can churn out themselves, B12 needs to come from our day-to-day diet. This leads us to the big question: How can we get enough of this vitamin B12, especially if we follow a vegetarian or vegan lifestyle? According to reports, at least 47% of the Indian population has low B12 levels in their bodies, with just 26% likely to have sufficient vitamin B12.

Worry not, because in this blog we are going to talk about how to increase vitamin b12 and we will take a look at some vitamin B12-rich foods and some vitamin B12-rich foods for vegetarians.

What is Vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is very important for various bodily functions, including the production of energy, DNA synthesis, and neurological health.

It is unique because it contains a metal ion, cobalt, and is the only vitamin that contains this important nutrient.

Why is Vitamin B12 Important?

Vitamin B12 is important for many parts of our health. It helps turn the food we eat into energy which makes us feel more alert and readier to tackle the day. This vitamin is important for our nervous system too which in turn helps to keep our minds sharp and our memories clear.

It's also good for growing strong hair and nails. Plus, getting enough B12 can lift your mood, as not having enough has been linked to feeling down. Another big job of B12 is making red blood cells, which carry oxygen all over our body. This stops us from feeling tired and weak from anemia. So, it's really important to make sure we get enough of this helpful vitamin.

How Does Vitamin B12 Deficiency Affect the Body?

Vitamin B12 deficiency is not that common in very young people but becomes more likely as you age, particularly if you're vegetarian or vegan.

Symptoms to look out for include fatigue, weakness, shortness of breath, numbness or tingling in your hands and feet, difficulty with balance, memory or thinking problems, and mood swings or depression. If you notice any of these signs, it's important to consult your doctor. A straightforward blood test can measure your B12 levels to see if you need supplements.

List of Fruits Rich in Vitamin B12 (Although Not the Best Source)

While there aren’t many vitamin b12 fruits and vegetables, there are some that offer surprising benefits. Mangoes, for example, this tropical favorite contain small amounts of B12 alongside its well-known vitamin C content. This means incorporating mangoes into your diet can give your body a tiny boost of this nutrient.

1. Berries: Berries like blueberries, raspberries, and strawberries are another option to consider. While the amount of B12 they contain is very minimal, these vibrant fruits are loaded with antioxidants and other vitamins that contribute to overall health.
2. Avocados: Avocados are more recognized for their creamy texture and heart-healthy fats, but they may also contain trace amounts of vitamin B12. However, it's important to remember that the B12 content in avocados is pretty low. The major strength of this fruit lies in its healthy fats and vitamins like vitamin K and folate.

List of Vegetables (For Small Amounts) That Contain Small Amounts of Vitamin B12

Similar to fruits, some vegetables aren’t a very rich source of vitamin b12. While they aren’t the best source of Vitamin B12, ark leafy greens like spinach and kale, do offer a small amount. Including them in your diet regularly can contribute to your overall B12 intake, especially when combined with other B12 sources.

1. Seaweed: Seaweed, like nori used in sushi, and other varieties have some amounts of B12. This makes seaweed a unique and interesting way to get a tiny dose of B12, along with its minerals like iodine.
2. Beetroot: Beetroot, which is a root vegetable, may contain small amounts of vitamin B12. The good news is that beetroot is also an excellent source of iron, making it a valuable addition to your diet for reasons beyond just B12.

Other Sources of Vitamin B12

1. Eggs and Dairy: If you consume animal products, eggs and dairy are excellent sources of B12.
2. Meat and Poultry: Meat, poultry, and fish are all naturally rich in vitamin B12.
3. Fortified Foods: Many breakfast cereals and nutritional bars are fortified with vitamin B12.
4. Supplements: B12 supplements are a safe and effective way to make sure that you're getting enough of this nutrient.

While traditionally linked with animal products, Vitamin B12 can also be sourced from certain foods and supplements. These sources can make Vitamin B12 accessible to vegetarians and vegans. Including a variety of the mentioned fruits and vegetables in your diet can help maintain adequate levels of this nutrient.

To make sure that you are covered for any health complications, including those related to nutrient deficiencies, consider investing in a comprehensive health insurance plan. Health insurance provides a safety net and makes sure that you have access to the best medical care without financial strain, safeguarding your health in the long term.

Ultimately, pairing good dietary practices with good health insurance ensures that you're fully prepared to handle any health issues that might arise!