Vitamin B12 Fruits, Foods and Vegetables in India

Vitamin B12 is a nutrient in a water-soluble form which helps in the production of blood cells and platelets in the body. It is good for our heart health, brain, bones, eyes and other organs as well. The human body cannot produce vitamin B12, so we are dependent on animals for this nutrient. It is primarily found in animal products, which are added to foods to preserve them.

The intake of vitamin B12 varies according to age and gender. Pregnant women also require different amounts of vitamin B12. It is important to take a look at the doses of supplements you are taking; a high intake can increase the risk of bone fractures, and there is no toxic level for vitamin B12. In this blog we will talk about the Indian fruits, vegetables and foods that are rich in vitamin B12, including non-vegetarian and vegetarian alternatives to fulfil body needs. We will also talk about the daily recommended intake of vitamin B12 foods according to age and gender and its benefits for our overall health.

Fruits rich in vitamin B12

Some of the Indian fruits that are rich in vitamin B12 are as follows:

Apples

Apples have an abundant amount of vitamin B12, antioxidants and polyphenols. Some people prefer to eat only the internal part of the fruit, but it is recommended to have the peel of the apple as well, as both contain nutrients which are good for your diet. Apples should be a regular part of your diet.

Oranges

Orange is considered a sour fruit with a high amount of vitamin C, but it is also rich in vitamin B12 and antioxidants. Oranges help fight diseases like flu and protect our bodies. Oranges are good for improving overall immunity and maintaining skin health.

Bananas

Bananas are an all-season fruit and easily available to all parts of India. It is one of the cheapest sources of vitamin B12, which is good for health. It also includes potassium and fibre, which helps with digestive and constipation problems. Taking bananas into your diet can relieve you from many diseases and maintain your health.

Mangoes

Mango is also called the king of fruits, mainly found in the summer season in India. It contains the highest amount of vitamin B12 as compared to other fruits. It is also rich in vitamins A and C, which are beneficial for improving immunity and overall health.

Blueberries

Blueberries have vitamin B12 in a good quantity. It also has anti-inflammatory properties as well as antioxidant properties, which help fight against inflammations caused by free radicals . It is also good for skin health; it promotes skin health by reducing the risk of wrinkles, psoriasis, and other skin diseases.

Foods rich in B12

Some foods rich in vitamin B12 for vegetarians and non-vegetarians are as follows:

Milk

Milk is a good source of vitamin B12. Taking milk into your diet can fulfil your daily need of vitamin B12. It is highly recommended to include only low-fat milk because it gives you about 50% of your daily intake.

Cheese

Cheese such as Swiss cheese contains huge amounts of vitamin B12 and is considered one of the top 10 vegetarian foods for vitamin B12. If you are vegetarian, then cheese is really a good source of vitamin B12 after milk.

Eggs

Eggs are good sources of vitamin B12. It is recommended to take hardboiled, as it contains 25% of a daily intake of vitamins.

Paneer

In India, paneer is considered an alternative to chicken for vegetarians. It contains around 20% of the daily requirement for vitamin B12, so adding a hundred grams of paneer into your diet can help prevent vitamin B12 deficiency.

Yoghurt

Yoghurt has vitamin B12 properties and is one of the popular foods in India. People often have yoghurt with their meals as a dessert. It also has anti-inflammatory properties, which have prevented digestion issues and inflammation. You got it. Can we take it in many forms in your diet? You can have plain yoghurt, raita, and even salads.

Chicken

Whether grilled, roasted or cooked, every form of chicken is a good source of vitamin B12.

Fish

Fish are considered one of the best sources of vitamin B12. Some fishes, such as clams and sardines, are rich in vitamin B12. It is recommended to eat fish fresh and in limit.

Red meat

Red meat is found in beef and lamb, which are good sources of vitamin B12. It is important to set a limit on taking red meat in your diet because it also comes with many risks.

Fortified foods

Almond milk and soy milk, and cereals Contains vitamin B12 in a good quantity. It is a good source of nutrients for vegans. Fortified foods also contain vitamin A, iron and folate. It contains high whole grains and fibre, so they are not harmful for our bodies.

Whey powder

Whey powder is a good source of protein for people who go to the gym. It contains vitamin B12, minerals, calcium and nutrients in a good quantity. People can usually take this with milk or yoghurt, which is best for vitamin B12.

Vegetables rich in B12

Some of the vegetables rich in B12 are as follows:

Potato

Potato is one of the easily available and affordable vegetables which can be eaten with anything. It is a good source of vitamin B12; anyone can have it in different forms, such as cooked with other vegetables, boiled with salt, and in other ways. It is also a good source of potassium, sodium and other necessary nutrients.

Mushrooms

Mushrooms have the highest amount of vitamin B12 among all fruits. Taking mushrooms into your diet can help boost your overall health. You can have it as a topping on pizza, in noodles, or in any way you want.

Beetroot

Beetroot includes an abundance of vitamin B2, and it also contains other important nutrients such as iron. Taking beetroot into your diet can help maintain your health and enhance your skin. You can take it as beetroot juice or include it in a salad to get a good taste.

Spinach

Spinach is a green leafy vegetable which is famous for containing iron in a good amount, but it is also a great source of vitamin B12 and other nutrients such as vitamins A, C and K, folate and more.

Daily intake of vitamin B12 as recommended:

The amount of vitamin B12 a person is taking depends upon their age, gender, hormonal growth, pregnancy or breastfeeding. Given below are the daily recommended vitamin B12 intakes of different age groups.

Age – Intake

0-6 months – 0.4 mcg

7-12 months – 0.5 mcg

1-3 years – 0.9 mcg

4-8 years – 1.2 mcg

9-13 years – 1.8 mcg

14 years and above – 2.4 mcg

During Pregnancy – 2.6 mcg

While breastfeeding – 2.8 mcg

Benefits of Vitamin B12

There are numerous health benefits of vitamin B12 for help as well as for our skin. summer given below:

● Vitamin B12 helps in the development of red blood cells, white blood cells and platelets in our blood. An increase in the amount of red blood cells helps feed hair follicles, which results in good hair strength and growth.

● Vitamin B12 helps make our bones strong by reducing the risk of osteoporosis.

● Vitamin B12 is beneficial for improving memory in the long term.

● Vitamin B12 products are considered the instant energy booster.

● Vitamin B12 also decreases or prevents the depression.

It is important to maintain the nutritional needs of your body, as vitamin B12 is also very important for your overall health. Given above are some of the fruits, vegetables and other non-vegetarian foods that can be taken at any time of your day to fulfil your vitamin B12 needs. But it is highly recommended to take natural food for good results and in a proper amount. High and low intake of some foods can lead to some problems, and low intake of food creates vitamin B12 deficiency in your body.