Cyanocobalamin (B12) B12 is found in animal-based products (such as meat, fish, eggs and milk) and certain fortified cereals. To have a diet high in B vitamins, try to eat a wide variety of fresh unprocessed foods, such as meat and other proteins, dairy, cereals, fruits and vegetables.
Fish and red meat are excellent sources of vitamin B12. Poultry and eggs also contain vitamin B12.
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.
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.
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.
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.
There are certain foods that also need a cut-down in case of vitamin B12 deficiency. “Some foods and drinks can interfere with vitamin B complex intake like alcohol, caffeine and processed foods, etc should be avoided completely,” Shah added.
You can include apples, bananas, blueberries, oranges, and mangoes to get your dietary fix of vitamin B12. Each of such vitamin b12 fruit has numerous beneficial nutrients that contribute to eating a vitamin B12 nutrient-dense diet. In addition, dry fruits are an excellent and healthy alternative to regular snacking.
You can change your diet to include vitamin B12-fortified grains, a supplement or B12 shots, or a high-dose oral vitamin B12 if you are deficient. Older adults who have a vitamin B12 deficiency will likely have to take a daily B12 supplement or a multivitamin that contains B12.
Bananas are a cheap, healthy, and nutrient-dense fruit that can easily become a part of every individual's diet. It is one of the best fruits rich in vitamin B12. Bananas also contain fibre and potassium. It helps manage blood pressure, reduce stress, and relieve constipation and ulcer problems.
Banana is one of the best vitamin B12-rich fruits. Banana does contain vitamins and fibre, which helps in managing blood pressure, reducing stress, relieving constipation and ulcer problems.
You can get recommended amounts of vitamin B12 by eating a variety of foods including the following: Fish, meat, poultry, eggs, milk, and other dairy products contain vitamin B12. Clams and beef liver are some of the best source of vitamin B12.
Note that organic versions of these products are not fortified with B12. *Many cereals fortified with B12 also contain vitamin D (D3) from lanolin, a substance obtained from sheep's wool. At the time of writing, Weetabix Oatibix Flakes and Weetaflakes both contain B12 and no vitamin D, so are suitable for vegans.
Vegetables– Usually, most vegetables contain some amount of Vitamin B12, but there are some Vitamin B12 foods for vegetarians that contain a very high amount of Vitamin B12 namely- Spinach, Beetroot, Potatoes, Mushrooms, alfalfa, and others.
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. If you love cheese, opt for Swiss cheese, cheddar, or mozzarella, as these contain the most vitamin B12.
Common risk factors for low vitamin B12 levels in older adults include: Low levels of stomach acid. This can be due to weakening of the stomach lining (also known as “atrophic gastritis”), or to medications that reduce stomach acid.
Coffee also seems to impact on the metabolism of some B vitamins like thiamine. Vitamin B12, though, looks like being a possible exception – indeed, caffeine's stimulation of stomach acid production may actually assist, instead of compromise, your body's B12 absorption.
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.
Inadequate dietary intake
A balanced diet typically provides sufficient vitamin B12; however, strict vegans and people with a poor diet are at higher risk of developing a deficiency. Good sources of vitamin B12 include: Meat. Fish.
You need intrinsic factor so that your body can absorb B12 vitamin. People with pernicious anemia have a B12 vitamin deficiency. Digestive diseases: Diseases that affect the digestive system, like Crohn's disease and celiac disease, can prevent your body from fully absorbing vitamin B12.
If you have a vitamin B12 deficiency, it can take up to six to 12 months to fully recover. Vitamin B12 deficiency is common, especially among vegetarians and older adults. Also known as cobalamin, vitamin B12 is a water-soluble vitamin found in meat, fish, and dairy.