Vitamin B12 acts as a powerhouse for the functioning of DNA, body cells, and nerve cells. Also known as Cobalamin, it’s crucial for your tissue, brain, and heart health. It cannot be synthesized naturally in the human body. You must eat fruits, vegetables, and Vitamin B12 rich dry fruits. Do you want to explore more about Vitamin B12 and its sources? Let’s get started!

What Is Vitamin B12? 

Vitamin B12, also known as Cobalamin, is a water-soluble vitamin. Not just this, it’s also the structurally most complicated and largest vitamin. It’s generally found in animal products and dry fruits. Your body cannot produce Vitamin B12 on its own. But, it can store Vitamin B12 for about 4 years.

Vitamin B12 helps in the optimal functioning of the nervous system and the adequate production of red blood cells. It also helps in bone formation and energy generation in the body. It also works along with Vitamin B9 for the production of. RBCs (red blood cells) and proper functioning of iron. Thus, Vitamin B12 is necessary for the normal functioning of the body.

Vitamin B12: How Much Should You Take? 

You must know about the right amount of Vitamin B12, which you should take every day else you will land up developing Vitamin B12 deficiency diseases. The amount of Vitamin B12 required by an individual varies according to his age and gender. However, here is the ideal amount of vitamin B12 that you should take daily.

5 Benefits Of Vitamin B12 

Vitamin B12 is a crucial vitamin that plays a pivotal role in the proper functioning of the nervous system and cardiac systems. Besides this, it also has tons of other benefits. Let’s explore the countless benefits of Vitamin B12.

Vitamin B12 Keeps Your Bones Healthy

Vitamin B12 is essential for regulating the levels of the bone mineral density of your skeletal system, the deficiency of which can lead to lowered bone mineral density. This may eventually lead to osteoporosis. Women are especially at risk of these diseases, making it very important for them to intake adequate Vitamin B12. 

Vitamin B12 Prevents Memory Loss 

Serotonin, a neurotransmitter that affects mood and memory, is synthesised and processed with the help of vitamin B12.  Decrease in Vitamin B12 levels in the body leads to memory loss. 

Vitamin B12 Helps You Maintain A Healthy Heart 

Vitamin B12 can drastically increase the homocysteine level in the body. A low homocysteine level in the body can lead to a heart attack. Thus, consuming Vitamin B12-rich food helps maintain a healthy heart and prevent heart attacks.

Vitamin B12 Boosts Immunity 

Vitamin B12 is vital for the production of red blood cells. A high level of red blood cells ensures that our immune system gets enough oxygen and works efficiently. Thus, Vitamin B12-rich foods boost our body’s immune system.

Vitamin B12 For Hair Growth 

One of the signs of vitamin B12 insufficiency is slowed hair development. The regeneration of cells, which is necessary for hair development, is aided by vitamin B12.

Top 10 Foods Which Are Rich In Vitamin B12 

Since your body cannot produce vitamin B12, you must take it daily. Here are 10 foods that contain high levels of vitamin B12.

Apple 

Apple has a high quantity of Vitamin B12. Consuming an apple daily will improve your body’s vitamin B12 levels, increasing the amount and flow of oxygen in the body.  

Banana 

Like apples, bananas are also highly nutritious fruits. Bananas contain the highest level of vitamin B12 in the vitamin B12 fruits list. Thus, consuming bananas improves blood pressure levels, relieves stress, and increases body immunity.

Blueberries 

Blueberries are also rich in Vitamin B12. Besides Vitamin B12, it also contains other antioxidants, which make it ideal for weight management.

Butternut Squash 

Butternut squash is the finest vegetable option if you’re looking for sources of vitamin B12. It helps in boosting your immunity levels and is excellent for your eyes.

Mushroom 

Mushrooms are another vitamin B12-rich vegetable. Mushrooms also have other nutrients like Vitamin D, protein, potassium, germanium, etc., which make them highly nutritious food.

Potato 

It won’t be wrong to say that potatoes are the most widely used vegetable in the world. But, it is also a nutrient-rich food, which contains an abundant amount of vitamin B12, making it ideal for general consumption.

Almonds 

Almonds are a good source of vitamin B12, which is proven to increase bone density and memory.

Walnuts 

There is significant amount of Vitamin B12 in walnuts which are essential for proper functioning of the body. 

Cashews 

Another vitamin 12-rich dry fruit is cashew. Cashew helps to increase the neurons in your brain and keep your memory sharp. But like walnuts, they need to be taken in a considerable amount since their vitamin B12 levels are low.

Dates 

Dates are one of the healthiest Vitamin B12 rich dry fruits. While the amount of vitamin B12 is low in dates, you can still consume them due to the presence of other nutrients like carbohydrates, vitamins, minerals, and fiber. 

Conclusion 

Consuming an appropriate amount of Vitamin B12 is necessary for your body’s ideal functioning. The vitamin B12 rich dry fruits, fruits, and vegetables mentioned in the article will considerably make it easy for you to include vitamin B12-rich foods in your diet. We hope you loved our blog on Vitamin B 12 rich foods. If you like the article, don’t forget to share it with your friends and family!

FAQs:

1. Why is Vitamin B12 essential? 

Vitamin B12 is essential for producing red blood cells functioning in the nervous system and the brain. Moreover, it also plays a pivotal role in improving bone density, hair growth, and skin health. 

2. What are the sources of Vitamin B12? 

Vitamin B12 can be obtained from vitamin B12 rich dry fruits like almonds, fruits like apples and bananas, and vegetables like potatoes and butternut squash.

3. What are some Vitamin B12 rich dry fruits? 

Some Vitamin B12 rich dry fruits are almonds, walnuts, cashews, and dates. Almonds are the best source of vitamin B12 among all other dry fruits.

4. What happens if you have low levels of Vitamin B12 in your body? 

If you have low levels of Vitamin B12 in your body, you will have facial hair loss, memory loss, and other problems. Then, you’ll also feel weak, tired, and fatigued, and your immune system will also be weak. You are also at risk of developing Vitamin B12 deficiency diseases.

5. What are the warning signs of vitamin B12 deficiency? 

Some warning signs of vitamin B12 deficiency are pale skin, mouth ulcers, weakness, sore tongue, reduced vision, and depression.

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