01/8Why is it essential

Our body needs ample vitamins and minerals to stay fit and healthy. In fact, vitamin B12 plays a pivotal role in maintaining proper functioning of the body as it helps in the production of red blood cells, which provide oxygen to tissues in our body. Vitamin B12 commonly known as Cobalamin is also needed for a healthy brain functioning, maintaining nerve tissue health and for the production of DNA and RNA. It is a water soluble vitamin and is easily absorbed by our body. Since our body is unable to produce B12 vitamins, we have to be very conscious about our diet.

Cobalamin is abundantly found in animal products like meat, poultry, fish and dairy and if you are a vegan then there are fortified foods that are loaded with vitamin B12. Deficiency of vitamin B12 can cause some serious diseases like anemia, cardiovascular disease and other issues like dizziness, migraine, pale skin, and many more. Often elderly, vegetarians and vegans are at risk of B12 deficiency. So, here’s a list of foods that you must include in your diet to prevent b12 deficiency.

readmore

02/8Sardines

Sardines

They are a very good option for getting B12 vitamin that is many times overlooked. This fish is very healthy and fits in with your budget. They can be purchased fresh or canned.

Sardines can be used in your salads, pasta, sandwiches or you can just eat the canned ones way the are. Apart from being rich in B12 they also have proteins, calcium, vitamin B-6, iron and essential omega-3 fats.

readmore

03/8Eggs

Eggs

Eggs are a staple food item in almost every household. They are a good source of vitamins such as B12 and B6 along with protein. Compared to dairy products and chicken they have a much higher amount of vitamin B12 in them. Eggs are cheap and very versatile, you can make a variety of dishes using eggs.

readmore

04/8​Tuna

​Tuna

This fish is easily available in the market. Tuna is loaded with proteins, vitamins and minerals which makes it highly desirable. The muscles right beneath their skin are filled with Cobalamin. Whether fresh or canned, this fish provides a good amount of nutrients.

readmore

05/8​Mozzarella

​Mozzarella

Is there anything better than mozzarella cheese which tastes phenomenal and has vitamin B12 in it. This is perhaps the easiest way to get B12 in your body. Put it in your sandwich, salad, pizza and anything you want. Mozzarella provides more cobalamin than cottage cheese.



readmore

06/8​Cottage Cheese

​Cottage Cheese

The largest source of vitamin B-12 are animal based food items. This makes it a bit difficult for vegetarians to get their daily dose of this vitamin. In this case, cottage cheese helps a lot. This cheese will deliver at least 30 percent of the recommended daily intake amount.

readmore

07/8Nutritional Yeast

Nutritional Yeast

These are used by the people who prefer plant based products. This fortified yeast is filled with fibre, vitamins, and proteins. They have a nutty and cheesy flavor which enhances the taste of the food items. It is available in three different forms such as flakes, granules or powder.

readmore

08/8​Fortified Non Dairy Milk

​Fortified Non Dairy Milk

It is very common among those who want a substitute for dairy milk. Since, it is synthetically made these non dairy milk are an amazing source of vitamin B12. They are vegan friendly with many varieties like rice, soy and almond milks.

readmore