How Much Vitamin B12 You should Consume Daily? Here are the Best Sources
In the formation of blood cells, DHA production or nerve function vitamin B12 plays important role. Here are some sources of Vitamin B12 like meat, dairy products, poultry it is also present in some fortified breakfast cereals or in oral supplements. It is essential to fulfill all the nutritional deficiency which helps in the proper functioning of the body. Peoples who are suffering from the problems of digestive tract may effect on absorption of nutrients or at the risk of vitamin B12 deficiency.
How much Vitamin B12 in a Day?
The recommended daily intake of Vitamin B12 for normal adults is 2.6 Micrograms. To fulfil the requirement of vitamin B12 amount can be increase for the persons with major deficiencies, Lactating mother, and pregnant women. it is advised to take the nutrient from the vitamin B12 food sources. Take the supplements only on prescription or recommendation of doctor.
Best Source of vitamin B12
Take vitamin B12 sources through a balanced or healthy diet. It is good for peoples who suffer from conditions that affects nutrient absorption, or those who are vegetarians, vegans, or older adults. Vitamin B12 is also suggested to women who are pregnant or breastfeeding and follow vegetarian or vegan diets.
Here are some best sources of vitamin B12 for vegetarians or Non- Vegetarians.
Vegetarian Vitamin B12 Foods
Dairy products contains good amount of protein, vitamins and minerals. Milk and milk products contain good amount of Vitamin B12. Many studies proved that body can absorb vitamin B12 in all the dairy products better than as compared to beef, fish, or eggs.
Mushrooms are also good source of vitamin B12. Mushrooms contain 5.6 micrograms in per 100 grams. Besides Mushrooms, chickpeas or green leafy vegetables are also good source of Vitamin B12.
3. Nutritional Yeast
It is a beneficial vegan source of protein, minerals and vitamins. Species of yeast particularly grown to be used as food, naturally it does not contain vitamin B12 it is mostly fortified, which makes it a good source of this nutrient for the body.
Non- Vegetarian Vitamin B12 Foods
Meats like lamb and beef are good source of vitamin B12. Good amount of vit b12 stored in their livers. Consumption of red meat in excess amount may cause health problems like heart and blood vessel issues or some type of cancer.
Chicken with skin contain vitamin B12 in good amount. Chicken also contains good amount of protein, phosphorus, niacin, or vitamin B6 so it is nutritious or healthy.
Eggs are richest source of vitamin B2 or B12. Egg yolk contains good amount vitamin B12 as compared to egg white.