Vitamin B12 Foods

Also known as cyanocobalamin, vitamin B12 is a water-soluble vitamin that has a big role in maintaining the normal functions of the brain and the rest of the nervous system. Furthermore, vitamin B12 is also important in blood formation, cell metabolism, DNA and fatty acid synthesis and the production of sufficient energy to the individual.

A person experiencing vitamin B12 deficiency may face severe consequences such as irreversible brain damage. Signs and symptoms of having insufficient vitamin B12 can include poor memory retention, depression, body weakness and many more. That is why to avoid deficiency, a person must include vitamin B12 foods in his or her diet plan. Here are some of the sources of vitamin B12:

Animal products are the primary sources of vitamin B12 since they are derived from bacteria. Seafood like mussels, oysters and clams are all rich in cyanocobalamin. It is the prerogative of the person if he or she wants to eat it in raw, steamed or fried form.

The liver of several animals also consists of a lot of vitamin B12. Even fishes are rich in this vitamin. Moreover, fishes like salmon and mackerel are also rich in omega-3 fatty acids and protein.

Lamb and beef can also be included in the diet plan due to their richness in vitamin B12. Additionally, they are also rich in zinc and protein. Roasted ham can also be consumed since it also has a high amount of vitamin B12.

Aside from animal products, cheese can also be a great source of cyanocobalamin. However, if you are anxious about the cholesterol in cheese, you may want to replace it with milk or yogurt. Raw eggs are also known to be one of those foods with vitamin B12. Nevertheless, it is strongly suggested to consult this matter with a health care professional prior to eating raw eggs.

Since most vitamin B12 foods are acquired from animals, vegetarians would have a huge disadvantage with this issue. That is why another diet plan should be followed if a person is engaging on a vegetarian diet. For lacto-ovo vegetarians, vitamin B12 can be acquired by eating eggs and dairy products. Nonetheless, the big problem is among the vegetarians on a pure vegan diet. To get enough vitamin B12, they may have to get some from fortified foods. This can include fortified cereals, energy bars, nutritional yeast and soy products. Other studies hypothesized that vitamin B12 can also be acquired from seaweed or barley grass. Regardless, this study has not yet been concluded.

If you are not favorable in eating the vitamin B12 foods mentioned above, you may have to engage in taking multivitamin supplements. They can be in the form of pills, liquid, nasal sprays, patches or injection. Nevertheless, it is highly important to talk to your doctor first to know which route of administration of these supplements is suitable for you.

It is always beneficial to eat vitamin B12 foods. However, it is also important not to go beyond the daily requirements of vitamin B12 since this may lead to more problems. To know the right dosage for you, it is best to talk this over to your doctor or to other health experts.