Curious what everyday foods can keep your vitamin B12 levels in check? This vitamin plays a key role in keeping your body and mind healthy, but many people fall short without even realising it. Fatigue, low energy, or even mood swings can sometimes be linked to a lack of vitamin B12. The good news is that you can get it easily from foods you already know. Let’s look at what experts say and which foods are the best picks.
Dr Rishabh Gupta’s Simple Food Guide
In a video, Jaipur-based gastroenterologist Dr Rishabh Gupta explained it in simple terms. He says, “Agar aapko B-12 ki kami hai to aap kin food items ka sevan kar sakte hain… pehle product hai animal-based foods jaise ki chicken, mutton, fish. Iske alawa eggs ka aap sevan kar sakte hain ya phir dairy products ka sevan kar sakte hain jisme dahi aata hai, doodh aata hai ya paneer aata hai. Second hai plant-based foods jaise ki soya rice, milk ya phir oats. Iske alawa kuch supplements aate hain jisme B-12 mix hota hai to uska bhi aap sevan kar sakte hain.”
So, according to him, you have two main options:
1. Animal-based foods like chicken, mutton, fish, eggs, curd, milk, and paneer.
2. Plant-based foods like soya, rice milk, oats, or even B12 supplements if needed.
5 Tasty Foods That Keep Vitamin B12 in Check
Shellfish Like Clams And Oysters
Clams are one of the richest natural sources of vitamin B12. Just a small serving can provide several times more than your daily requirement.
Liver And Organ Meats
Liver is another powerhouse of B12. Even a small piece is enough to boost your levels significantly.
Fatty fish (salmon, tuna, trout)
Fish like salmon and tuna not only give you vitamin B12 but also healthy omega-3 fats. One serving of salmon can cover more than 200% of your daily needs.
Eggs And Dairy Products
Everyday foods like milk, yogurt, paneer, and eggs are easy and reliable sources of B12. For example, one cup of milk or yoghurt gives you nearly half of what you need daily.
Fortified Plant-Based Options
If you’re vegetarian or vegan, fortified foods are your best friends. Options include cereals, soy milk, almond milk, or nutritional yeast. These are designed to add vitamin B12 to your diet without relying on animal foods.
Why Vitamin B12 Matters
Vitamin B12 is not just another nutrient. It helps your body make red blood cells, supports nerve health, aids brain function, and is needed for DNA production. Since our body cannot make it naturally, we depend fully on food or supplements. Low levels can lead to tiredness, memory issues, and even nerve damage if ignored.
