Foods High in Vitamin B-12 | Sehat.com

ď‚— Vitamin B-12 or Cobalamin is an important nutrient that your

body needs to perform essential functions like the production of red blood cells, proper nerve function, and DNA synthesis. Its deficiency can result in problems like fatigue, nerve problems, anemia, poor vision, depression, and dementia.

Eggs

Cheese

A powerhouse of nutrients like proteins that fight wear and tear, lutein and zeaxanthin that improve eyesight and choline that prevents birth defects in infants, eggs are also rich in vitamin B-12. One hard-boiled egg contains 0.7 mcg of vitamin B-12.

Amongst the limited choices of vitamin B-12 foods for vegetarians, cheese is considered a good source of the nutrient. One cup of cottage, Swiss, cheddar and feta cheese contains 1.5, 1.7, 0.4, and 0.9 mcg of vitamin B-12, respectively.

Salmon

Milk

Fish lovers, rejoice! Salmon is one of the best sources of vitamin B-12, with one serving offering 4.9 mcg of the nutrient. In addition, salmon also provides other essential nutrients like omega-3 fatty acids, proteins, and calcium.

Here’s something to encourage you to pour a glass of milk for yourself, not just for your kids. One cup of low-fat milk contains 1.15 mcg of B-12. In addition, milk also provides a solid dose of bone-boosting calcium.

Yoghurt

Beef

Yoghurt is an excellent source of B vitamins including vitamin B-12. One cup of plain lowfat yoghurt offers 1.4 mcg of vitamin B-12.

The other B vitamins contained in yoghurt include riboflavin, thiamin, niacin, folate, pantothenic acid, and vitamin B-6.

Beef is another dietary inclusion you should consider if you want to increase your B-12 intake. One serving of beef provides 2.2 mcg of vitamin B-12. Beef is also a rich source of the antioxidant vitamin A that improves eye health, fights cancer and revitalizes the skin.