Foods rich in Vitamin B12

Vitamin B12 is a water soluble vitamin usually found in the B complex supplement. It is mainly synthesized by bacteria and is commonly found in meat, eggs and dairy products. The synthetic forms of Vitamin B12 are found in the market and some cereals also claim to be fortified with Vitamin B12. Fish, eggs, liver, fish eggs, crabs, lobsters and cheese are the rich sources of Vitamin B12.

Introduction:

Vitamin B12 is a water soluble vitamin usually found in the B complex supplement. Vitamin B12 contains Cobalt. Hence all the compounds with B12 are collectively called as Cobalamin. Vitamin B12 is essential in the synthesis of red blood cells and DNA. It is essential for the overall well being of central nervous system. It is mainly synthesized by bacteria and is commonly found in meat, eggs and dairy products. The synthetic forms of Vitamin B12 are found in the market and some cereals also claim to be fortified with Vitamin B12. It is of no harm if Vitamin B12 is ingested in large quantities. The excess amount is always excreted by the liver. While most part is stored in it, it can be consumed for up to a year.

Let us have a look at the various foods that are rich source of Vitamin B12:

Liver:

The liver of any animal is packed with Vitamin B12. The best source of liver is the lamb, goat, beef, turkey, duck, chicken and goose. Liver can be either stir fried, cooked with onions and herbs or used in curry as a meat piece. Liver soup is also a rich source of Vitamin B12. A 100 gram serving of lamb liver provides up to 30 micrograms of Vitamin B12. Liver is not just a good source of Vitamin B12, but is also rich in other minerals which lead to muscle growth, improved libido and brain function and increases energy.

Fish eggs:

Fish eggs are a good source of Vitamin B12, especially those obtained from white fish. Usually these are used as a garnishing item or as a side dish in a large spread. Fish eggs can be sautéed and has with onion and a lime. They can also be cooked and eaten along with flattened dough. Another such dish is Caviar which is a healthy source of Vitamin B12.

A 100 gram serving of fish eggs contains 57 micrograms of Vitamin B12 while that of Caviar contains 20 micrograms of Vitamin B12.

Crab and Lobster:

Crabs and lobsters bring a lot of health benefits to the table along with their deliciousness. They are often served baked, steamed or cooked in gravy with spices and herbs. A 100 gram serving of crab offers 11.5 micrograms if Vitamin B12, while that of a lobster offers about 7 micrograms of Vitamin B12.

Fish:

Fish is always known to be a good and rich source of protein. They also contain omega-3-fatty acids which are good for our cardiac well being. Fish is an excellent source of Vitamin B12. Salmons, Tuna, Sardines and Mackerel provide a good amount of Vitamin B12 if incorporated in the diet.

Eggs:

Eggs are also an excellent source of Vitamin B12. The egg yolk present in eggs is the real source of Vitamin B12. Chicken eggs give about 1.95 micrograms of Vitamin B12 per 100 gram serving while that of other birds like Goose and duck provides 7.34 micrograms and 3.78 microgram respectively.

Cheese:

Cheese is known to be good source of calcium, protein and Riboflavin (Vitamin B2). It contains varying amounts if Vitamin B12 according to its variety. Swiss cheese is known to provide the most of Vitamin B12 which is 3.34 micrograms per 100 gram serving.

A deficiency of Vitamin B12 cannot be seen till about 5-6 years generally. But in extreme cases, Vitamin B12 deficiency leads to serious problems related to the brain and central nervous system.

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