Vitamin B12 is essential for many functions in our bodies, and there are plenty of food options for vegetarians to boost their vitamin B12 intake.
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is essential for a variety of bodily functions. It plays a vital role in maintaining healthy nerve cells, aiding DNA synthesis, and supporting red blood cell production. Our bodies cannot produce vitamin B12 on their own, so we must rely on food and supplements. If you like fish and eggs, you can easily get vitamin B12. After all, vitamin B12 is found primarily in animal foods, such as meat, dairy, and eggs. There are also options for vegetarians and vegans. Whether you’re a meat lover or a vegetarian, there are effective ways to increase vitamin B12 in your body.
Why is Vitamin B12 important?
Vitamin B12 is important for several vital processes.
1. Red Blood Cell Formation
It’s important for the production of red blood cells, which are responsible for carrying oxygen throughout the body. “Deficiency of vitamin B12 can lead to anemia, which can make you feel weak and fatigued,” says Dr Brij Vallabh Sharma, Consultant Internal Medicine Officer.
2. DNA synthesis
Deoxyribonucleic acid (DNA) is the genetic material found in all cells and requires vitamin B12 for its proper formation. Without enough B12, cell division and repair processes can be impaired. According to UK standards, people aged 19 to 64 years need about 1.5 micrograms of vitamin B12 per day. National Health Service.
3. Maintaining the nervous system
Vitamin B12 is essential for maintaining the myelin sheath, the protective membrane that surrounds nerve fibers. A deficiency of vitamin B12 can lead to nervous system problems such as tingling, numbness, and cognitive impairment.
You may also like
4. Energy Production
Vitamin B12 helps convert the food we eat into glucose, the body’s main source of energy. “A deficiency of this vitamin can lead to lethargy and reduced stamina,” say experts.
How to Increase Vitamin B12?
If you are feeling weak and notice symptoms of Vitamin B12 deficiency such as numbness, tingling in the hands and feet, balance problems, memory loss, etc., you should increase your intake of Vitamin B12. Here are some tips:
1. Eat animal products
According to the U.S. Department of Health, red meat, poultry, and eggs are good sources of vitamin B12. National Institutes of HealthTherefore, consuming these foods regularly can help you maintain adequate vitamin B12 levels.
2. Eat organ meats
Lamb liver and kidneys are among the most concentrated sources of vitamin B12. 100 grams of lamb liver contains 3,571 percent of the daily value of vitamin B12. United States Department of Agriculture.
3. Include seafood
“Fish like salmon, trout, and tuna, and shellfish like clams and crabs are all good sources of vitamin B12,” says Dr. Sharma. One 6-ounce serving of cooked salmon contains 208 percent of your daily recommended intake of vitamin B12. United States Department of Agriculture.
4. Eat dairy products
If you’re not a big fan of meat or fish, stick to milk, cheese and yogurt – these are also good sources of vitamin B12, so including them in your diet will help you maintain adequate vitamin B12 levels.
5. Eat fortified foods
Vitamin B12 is not found in foods such as vegetables, grains, and fruits. Therefore, vegetarians, vegans, or those who cannot consume animal products can choose foods that are fortified with vitamin B12. “You can include plant-based milk along with your breakfast cereals in your daily diet,” suggests the expert.
6. Use nutritional yeast
Nutritional yeast is often fortified with vitamin B12, making it a good choice for vegans: According to the U.S. Department of Health, one tablespoon of fortified nutritional yeast contains 2.4 mcg of vitamin B12. National Institutes of HealthIt can be sprinkled on popcorn or other foods, or used as a seasoning in cooking.
7. Take Vitamin B12 Supplements
Oral B12 supplements or multivitamins containing B12 are a convenient way to ensure adequate intake, especially for those at risk of deficiency, such as older people and those with absorption problems. According to UK guidelines, vitamin B12 supplements of 2 mg or less per day can be taken safely. National Health Service.
8. Consider Vitamin B12 injections
“There are also cases of severe deficiency, such as pernicious anemia, and malabsorption,” says Dr Sharma. In those situations, doctors will give you injections to quickly restore your vitamin B12 levels.
9. Keep your digestive health in check
You need a strong, healthy digestive system to absorb vitamin B12, so addressing issues like gastritis, Crohn’s disease, and other gastrointestinal disorders can help boost your body’s ability to absorb B12.
10. Avoid foods that block vitamin B12
“Drinking too much alcohol can damage the stomach lining and reduce production of intrinsic factor, a protein needed for vitamin B12 absorption,” say experts. Also, be mindful of your fiber intake: Too much fiber can bind with vitamin B12 and reduce its absorption in the intestine.
Vitamin B12 is stored in the liver, so while it’s best to take it daily, your body can maintain adequate levels even if your intake varies slightly from day to day. Getting enough vitamin B12 regularly through your diet or supplements can help you meet your daily needs and stay healthy.
