The concentration of vitamin B12 in the milk, including the variety sold by milkmen, ranged from 2.50-3.85µg/L (micrograms per litre). This is a satisfactory level. The body can absorb the recommended dietary allowance of Vitamin B12 of 1µg/ day if we drink 400 ml of milk every day," Naik said.
With 1.2 micrograms of B12 per cup, drinking 2 cups of milk per day can get you to your daily goal.
In terms of provision of vitamin B12, one glass (250 mL) of milk provides more than 1 mg of vitamin B12 (USDA, 2011).
Milk and other dairy products are also decent sources of natural vitamin B12. An 8-ounce glass of low-fat milk contains 1.3 μg (54% DV) of vitamin B12. Whole milk contains slightly less. Nonfat plain yogurt and low-fat plain yogurt provide about 60% and 40% of the DV per cup, respectively.
The natural source of vitamin B12 in human diets comes from animal products. For example, one glass (250 ml) of milk provides approximately 50 % of the RDA (2·4 μg/d). It was hypothesised that the provision of vitamin B12 from milk is more efficiently absorbed than the synthetic form used in vitamin supplements.
If it's only red meat you avoid – or red meat and poultry – you can still get B12 by drinking milk and eating yogurt and eggs. Strict vegetarians who avoid all animal products need to rely on foods fortified with B12 and, in many cases, B12 supplements.
Conditions affecting the stomach
Some stomach conditions or stomach operations can prevent the absorption of enough vitamin B12. For example, a gastrectomy, a surgical procedure where part of your stomach is removed, increases your risk of developing a vitamin B12 deficiency.
Milk contains more vitamin B-12 in the recommended serving size than either eggs or chicken.
Another great source of B12 is eggs. Two large eggs (100 grams) supply about 46% of the DV for vitamin B12, plus 39% of the DV for vitamin B2. Research has shown that egg yolks have higher levels of vitamin B12 than egg whites and that the vitamin B12 in egg yolks is easier to absorb.
Eggs are one of the best sources of vitamin B12, said Harvard Medical School. A single medium egg contains 0.4mcg of vitamin B12. You should eat four eggs every day to make up your total recommended amount of B12. Most people that eat meat, fish and dairy products should be able to get enough vitamin B12 in their diet.
Another fruit that is rich in vitamin B12 is blueberries. It is packed with antioxidants that ensure great health while also supporting your skin's ability to fight inflammation concerning acne, eczema, psoriasis, and premature ageing.
Therefore it is important to maintain a clean and healthy gut for building the intrinsic factor which will help in the proper absorption of Vitamin B12. To attain this, ensure that you find the root cause and fix any gut-related issues such as acidity, constipation, bloating, gas, etc,” she explained.
In addition to meat and fish, dairy products like milk and cheese contribute to vitamin B12 intake. However, dairy products do not contain enough vitamin B12 to prevent deficiency in people who do not eat meat or fish.
You have to get it from outside sources. It occurs naturally in certain foods, like meat, dairy, and eggs. It's also added to some foods. On average, most people 14 and older need about 2.4 micrograms a day.
As the human body is incapable of producing vitamin B12 on its own, it's necessary to be active in consuming foods that are a rich source of this vitamin. The recommended daily intake of B12 is about 2µg, with a serving of two eggs satisfying 15% of your everyday requirements.
Milk. One of the best drinks with B12 is milk. One cup of whole milk contains approximately 1.32µg of vitamin B12.
There are 13 vitamins the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins, and you can start incorporating them into your diet with our avocado recipes.
Animal liver
Beef liver is one of the highest food sources of vitamin B12. A 3 oz. serving of beef liver contains 70.7 mcg, which is nearly 3,000% of the recommended daily value (DV) of vitamin B12. Lamb and veal liver are similarly high in B12, but it is beef liver that is the most nutrient dense.
Fortified cereals such as bran and whole wheat oats are high in vitamin B12 as well as folate, iron, and vitamin A. regular intake fortified cereals helps to increase vitamin B12 levels in your body.
Dry fruit is among the best sources of vitamin B12 in food. Among them are peanuts, hazelnuts, cashews, pistachios, walnuts, figs, and hazelnuts.
2) High Activity, High Stress
The greater stress load on your body, the greater the demand for vitamin B12 which can put drain your levels, especially when combined with a diet that doesn't contain enough of the essential vitamin.
How to raise your B12 levels fast. The most common way to treat B12 deficiencies is by adjusting your diet. If this is unsuccessful, vitamin supplements may be recommended. If you're looking to boost the amount of vitamin B12 in your diet, you should eat more animal products, like meat, seafood, dairy and eggs.