As part of the vitamin B complex, Vitamin B12, a water-soluble vitamin,comprising of metal cobalt is also referred to as cobalamin. This dense vitamin, produced only by microorganisms, is required to promote a healthy nervous system and effective function of the red blood cells.
Although they are available as supplements, the richest sources are available in a variety of foods. Let us look at a few foods that are rich in this nutrient dense vitamin.
Top 4 Foods Highest In Vitamin B12
Profuse in vitamin B12 seafood, especially shellfish provide high doses of iron, copper and zinc. 100 grams of Mussels offer 600% of the required daily value while oysters rich in amino acid, known as Tyrosine, protein, selenium and zinc with low levels of glycemic index and fat, includes numerous heart healthy substances, especially inside the shells.
Oysters act as excellent stress busters and substitutes to fatty fish. Due to their high levels of antioxidants, they prevent anaemia and promote a healthy glowing skin. Clams too an excellent food source of B12 Vitamins rich in iron and potassium. Heart friendly shrimps loaded with selenium, low calories and fat contain excellent antiaging properties and help prevent cancer.
Another source of vitamin B12, 100 grams of lobsters offers 67% of the required daily allowance. 100 grams of Crab meets 192% of required daily allowance. A 100-gram serving of Whitefish eggs meeting 940% of the required daily allowance provides the maximum quantity of B12 Vitamin along with 100 grams of caviar, offering, 333% of the required daily allowance.
Loaded with omega3 fats and protein with low calories and fat, fish is another food source rich in B12 vitamins. Mackerel supply the highest amounts while 100 grams per serving of Salmon meets 302% of the daily-required allowance. With antioxidant substances, they prevent aging, and are extremely heart friendly averting hypertension, stroke, insomnia and arrhythmias.
Other varieties of fish like cod, trout, herring and sardines contain high amounts of b12 vitamins. A regular dish of the Japanese and Mediterranean cuisine, octopus high in cobalamin, offers 100 grams of cooked octopus offering 600% of the daily-required value.
Most livers of pork, beef, chicken, sausage, lamb and goose contain high levels of vitamin B12. The surplus amount of B12 in the body is stored in various body tissues, the kidney and liver, which is utilised when there is a scarcity. A nutrient dense food, liver improves cognitive function and performance.
Calf liver though packed with fats helps increase the body’s resistance, promotes healthy vision and boosts vitality. Veal packed with high iron content helps prevent anaemia. High in iron, zinc and protein 100 grams of beef complete with vitamin B12, provides 103% of the required daily allowance. 100 grams of the lean cuts of lamb laden with zinc and high levels of protein, filled with excessive cholesterol levels meet 62% of the required daily allowance.
Poultry And Eggs
Turkey packed with certain nutrients and low levels of fat, consumed without the skin maintains healthy cholesterol levels prevents cardiovascular disease and cancer. A cup of turkey and chicken (giblets) provides 48.21 micrograms of B12 vitamin and 13.9 microgram respectively.
Nevertheless, chicken offers less amounts of cobalamin compared to red meat and fish. Since both turkey and chicken have high levels of cholesterol, it is advisable to take them without the skin. Egg yolks laden with protein, amino acids, lutein and choline are rich in vitamin B12 offering 33% of the daily-required allowance. Apart from being heart friendly they promote vision health, help maintain healthy nervous system and reduce fat.
Another healthy food source of Vitamin B12 are dairy products, the best alternative for vegetarians who are not meat eaters. Lack of B12 vitamins lead to a number of health problems therefore it is vital for vegans to get sufficient doses of the vitamin from milk and milk products.
Dairy products profuse with a form of B 12 vitamins called cyanocobalamin facilitate easy absorption of the vitamin in the body. Packed with healthy nutrients, a cup of milk includes 1.3 micrograms of vitamin B-12, followed by a cup of skimmed milk with 1.2 microgram, which amounts to 20% of the required daily allowance. Varieties of cheese like Feta, Mozzarella, Parmesan, cottage, and Swiss along with yoghurts too make excellent sources of cobalamin.