Natural Sources of Vitamin B12 – It’s always been less to be thankful to the vitamin B family. A wide range of vitamin B family vitamins has a wide range of benefits as well. You will be surprised to know that only Vitamin B 12 is not made in the body naturally. Hence to meet its demands by the body we need to procure it from supplements or outside sources. Also, there are a lot of Natural Sources of Vitamin B12. Mostly vegetarians people and pregnant breastfeeding women may suffer from the deficiency of vitamin B12.
What is Vitamin B12?
Being a water-soluble vitamin, Vitamin B12 is essential for many functions in our body. It helps in maintaining the normal brain and keeps the nerves healthy. Vitamin B12 also supports the production of red blood cells as well as DNA. The body stores the excess vitamin B12 in the liver, hence there is no harm in consuming more. Hence it is a very essential vitamin whose deficiency can be harmful but overdose is not.
Natural Sources of Vitamin B12
Vitamin B12 can be consumed from the supplements as well. But would not it be best to consume it from natural sources? Hence listing here some of the best and the natural sources from which you can consume vitamin B12.
Animal Liver and Kidneys
Being highly nutritious, organic meats are the best sources of vitamin B12. Hence to enjoy the meats rich in Vitamin B12, the liver, and kidneys of the animals serve best especially lamb’s Liver and Kidneys.
If you are a vegan then here is a piece of good news for you! you can consume vitamin B12 from the yogurt. Yogurt cup contains a good twenty-eight percent of vitamin B12. Also, it is easier to absorb yogurt than the animal products such as meat or chicken. Also to treat vitamin deficiency yogurt serves the best.
Milk and other dairy products
Dairy products are also one of the best sources of vitamin B12. Milk is the best source of vitamin B12 as well as minerals, protein, and calcium. You can also prefer the milk products intake such as cheese, paneer to restore the vitamin value. Also, the best thing to note about the milk is that it gets easily absorbed in the stomach.
Fortified cereals are also one of the best sources of vitamin B12. To consume the high values of vitamin B12, folate, iron, and vitamin A try going for fortified cereals such as bran and whole wheat oats. Hence fortified cereals are also rich in vitamin B12.
Fortified non-dairy milk
Normal Soy and almond milk do not contain any goodness of Vitamin B12 but when we talk of fortified Soy and almond milk we are on right track to taste the goodness of vitamin B12. Hence to consume good amounts of vitamin B12 try drinking one cup of fortified almond and soy milk.
Fortified yeast is also one of the best sources of vitamin B12. Forgiving a nutty flavor to the food a small amount of yeast is enough. 2.4 mcg of vitamin B12 can be consumed from one tablespoon of the fully fortified yeast.
Being an algae product, Nori contains a good amount of vitamin B12. It is a staple food in Asian countries and is known as purple laver. For fulfilling the daily vitamin B12 requirements 4 grams of Nori is enough. You can use the Nori in sushi or consume it as a snack.
If you are an egg fan then it is good news for you! Eggs are also one of the best options to consume vitamin B12. Also, it is good in protein, calcium, and vitamin B2 as well. Try eating egg yolks as they are high in vitamin B12 content than the white portion. Trying eating a whole egg.
Hence these all are the Natural Sources from which you can make vitamin B12 intake. Always include them in your diet as “ Deficiency is dangerous but the overconsumption is not”.