No, potatoes do not naturally contain significant amounts of Vitamin B12; it's primarily found in animal products, but some sources mention trace amounts might be present in potatoes grown in specific natural conditions or from contamination, though they aren't a reliable source for vegans or vegetarians who need B12. Potatoes offer many other vitamins, especially B6, but for B12, fortified foods or supplements are recommended for those avoiding animal products, according to this article from Healthdirect and this one from Drlogy.
The foods highest in Vitamin B12 are animal products, with clams and liver (beef, lamb) being exceptionally rich sources, often providing several hundred percent of the daily value in a single serving, alongside seafood like mussels, sardines, and salmon, dairy, eggs, and fortified cereals and nutritional yeast for vegans.
If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet. But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.
Plant-based produce, which are the sources for most of the other vitamins we need, contain almost no B12 – whether fruit, vegetables, nuts or seeds. Only fermented plant foods, such as sauerkraut and beer, as well as an algae called chlorella contain small amounts of the vitamin.
Two large eggs provide a significant portion of your daily Vitamin B12, roughly 1.4 to 2.7 micrograms, depending on size, with almost all of it found in the yolk, contributing around 15-46% of the Daily Value (DV) for adults, making eggs a good source of this essential nutrient for red blood cell formation and nerve function, though absorption from eggs might be lower than meat, notes Healthline, EggInfo, and Australian Eggs.
However, if you are looking for Vitamin B12-rich fruits, some studies suggest that certain vitamin B12 fruits, such as bananas, apples, and berries (blueberries and strawberries), can increase vitamin B12 levels. No significant B12 content is present in these fruits to meet your needs.
Beyond its rich protein content, chicken also contains Vitamin B12. According to www.healthlinkbc.ca, 75 grams of roasted turkey or chicken would meet 0.3 micrograms of Vitamin B12. This is a go-to food for all the vegetarians, especially the vegans.
Vitamin B12 deficiency symptoms develop gradually and include extreme fatigue, pale skin, shortness of breath, headaches, and nerve issues like numbness or tingling in hands/feet, plus cognitive problems such as memory loss and confusion, often linked to anemia but also affecting nerves and brain function, requiring medical diagnosis and treatment.
To quickly increase B12, focus on rich dietary sources like meat, fish, eggs, and dairy, or fortified foods such as nutritional yeast and cereals, but for significant deficiency, especially with neurological symptoms, B12 injections or high-dose oral supplements prescribed by a doctor are often necessary for rapid correction, as absorption can be an issue.
Animal products – meat, fish, dairy and eggs – are great sources of Vitamin B12. Consider beef, liver, sardines, salmon, eggs, milk, cheese, clams and tuna. If you don't eat animal products, you may have a more challenging time getting enough vitamin B12.
Cashews are very delicious having a creamy buttery taste. They are also a valuable source of Vitamin B12. These are dry fruits having kidney shape. They are often enjoyed as a snack and can be used in different recipes, making them nutrient added.
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
Milk. One of the best drinks with B12 is milk. One cup of whole milk contains approximately 1.32µg of vitamin B12.
Here are some of the best foods with B12:
If you eat eggs, they can be a good source of vitamin B12. One hard-boiled egg has about 0.6 micrograms of vitamin B12. That's 25% of how much you should get per day. Of course, you'll need to eat the whole egg to get the vitamin B12, as most of it comes from the yolk.
Potatoes used to contain high amounts of B12 due to the use of natural fertilisers. While your average supermarket potatoes won't contain B12, those grown organically in natural conditions could contain trace amounts.
Salmon And Sardines
A 3.75-ounce can of sardines delivers around 325% of the DV, making them an excellent source of B12.
Blueberries May Cause Digestive Issues
While blueberries are generally considered to be a healthy food, they can sometimes cause digestive issues like constipation or diarrhea. If you eat too many blueberries, you may experience stomach pain or cramping.
Ans: Fruits like apples, bananas, guavas, and oranges are among the top choices on the vitamin B12 fruits list. These fruits rich in vitamin B12 are perfect for boosting your daily intake of this essential nutrient.
In conclusion, our results show that lower vitamin B12 was associated with insomnia symptoms and sleepiness in specific groups of participants. However, further research with objective measurements of sleep is crucial to assess the relationship between sleep and vitamin B12.
These crunchy and versatile nuts not only offer an abundance of health benefits but also contain a noteworthy amount of Vitamin B12. Snacking on a handful of almonds can provide a convenient and tasty way to increase your intake of this vital nutrient.
One of the easiest ways to get B12 through juice is by drinking orange juice fortified with this essential vitamin. Many brands offer B12-fortified juices, making them a convenient way to boost your intake.