Vitamin B12 is also known as cobalamin. It is one of the major vitamins and it is water soluble. It involves in the metabolism of every cell in our body. It is very important for the normal functioning of the nervous system. It is also needed for the production of red blood cells.
Facts About Vitamin B12
As vitamin B12 is a water-soluble vitamin, our body does not store it for a long time.
Our body can not produce vitamin B12 itself. So that we have to depend on supplements and another vitamin B12 rich food to fulfill our body’s need and that too on regular basis.
The requirement of the vitamin B12 for a human body depends on age, medical condition etc. It ranges between o.4mcg for infants to 2.4mcg for adults per day.
Deficiency of Vitamin B12
People in the US and Europe get this nutrient enough in their diet.
The biggest reason for vitamin B12 deficiency in India is malnutrition. It is as common as vitamin D, iron or folic acid deficiency. (1)
India is mainly lactovegetarian country and even in rich people, you find vitamin B12 deficiency.
There are too many reasons for it, but mainly their diet and lifestyle.
People with a vegan diet are always at risk of vitamin B12 deficiency if they do get it through supplements.
It is always advisable that one should get a blood test to check vitamin B12 level.
The deficiency of vitamin B12 develops gradually and aggravate over time.
- Sore tongue and mouth
- Difficulty in reasoning
- Disturbed vision
- Muscle weakness
- Other psychological problems
Foods that are High in Vitamin B12
Earlier you have seen that our body does not produce or store vitamin B12.
It is naturally found in animal products like meat, poultry, fish eggs, and milk products. Generally, vitamin b12 is not found in plant foods. (2)
It is a shellfish and good source of protein. It contains 84.1mcg (3 ounces) of vitamin B12. It is one of the highest sources of vitamin B12.
It is a fish which is a good source of vitamin B12. It contains 5.4mcg(per 3 ounces) of vitamin B12.
3. Liver and kidney
Animal liver contains 70mcg(per 3 ounces) vitamin B12.
Salmon fish contains 4.8mcg(per 3 ounces) vitamin B12.
1 cup milk contains 1.2mcg vitamin B12.
8 ounces yogurt contains 1.1mcg vitamin B12.
Tuna fish contains 2.5mcg(per 3 ounces) vitamin B12.
1 egg contains 0.6mcg vitamin B12.