Experts Suggests 7 Foods To Eat If You Want To Increase Your Vitamin B12 Intake

A deficiency in vitamin B12 can lead to fatigue, weakness, and even neurological issues. Since our bodies don’t produce vitamin B12 naturally, we must obtain it through our diet or supplements. If you’re looking for natural ways to boost your B12 levels, here are some of the best foods to include in your meals, as explained by our expert Dr Shrey Srivastava, General Physician, Sharda Hospital – Nodia

1. Animal Liver and Kidneys

Organ meats, particularly liver and kidneys from lamb, beef, or veal, are among the richest sources of vitamin B12. Just a small serving can provide well over the daily recommended intake, making them an excellent choice for those looking to increase their B12 levels.

2. Shellfish: Clams and Oysters

Clams and oysters are powerhouse sources of vitamin B12. These shellfish also provide other essential nutrients like iron and zinc, making them a great option for overall health. Enjoy them steamed, grilled, or in seafood stews to reap their nutritional benefits.

3. Fish: Salmon, Tuna, and Sardines

Fatty fish like salmon, tuna, and sardines are not only rich in omega-3 fatty acids but also packed with vitamin B12. A single serving of salmon can provide nearly 80% of the daily recommended intake of B12, making it a fantastic choice for those looking to increase their levels naturally.

4. Dairy Products: Milk, Cheese, and Yoghurt

Dairy products such as milk, cheese, and yogurt contain moderate amounts of vitamin B12. These foods are especially beneficial for vegetarians who do not consume meat but still need to maintain adequate B12 levels. Pairing them with fortified foods can further enhance intake.

5. Eggs

Eggs, particularly the yolks, are a great source of vitamin B12. They also provide high-quality protein and other essential nutrients. Incorporate eggs into your diet by having them boiled, scrambled, or in omelets for a nutritious start to your day.

6. Fortified Foods: Cereals and Plant-Based Milks

For those following a vegan or vegetarian diet, fortified foods such as breakfast cereals, plant-based milks (soy, almond, oat), and nutritional yeast are excellent sources of vitamin B12. Check the labels to ensure they are enriched with a sufficient amount of B12.

7. Nutritional Yeast

Nutritional yeast is a favorite among vegans and vegetarians as it is often fortified with vitamin B12. It has a cheesy, nutty flavor that makes it a great addition to pasta, popcorn, and soups.

Bottomline

Ensuring you get enough vitamin B12 is crucial for energy production, brain health, and overall well-being. By incorporating these foods into your diet, you can naturally maintain healthy B12 levels and avoid the risks of deficiency. If you have dietary restrictions or suspect a deficiency, consult a healthcare professional for guidance on supplements and additional dietary recommendations.Senior IPS officer Manish Shankar Sharma passes away