Vitamin B12 is necessary for the health of every cell in our body. It is a crucial nutrient for the inner components of human cells. The cells of the human body will not function properly if you don’t get enough vitamin B12 in your diet.
Table of Content
Key Points
- Vitamin B12 has many benefits for eyesight, digestion, blood health, and immunity. Every cell in your body will stop functioning properly if it is insufficient.
- Dry fruit is among the best sources of vitamin B12 in food. Among them are peanuts, hazelnuts, cashews, pistachios, walnuts, figs, and hazelnuts.
About Vitamin B12
Vitamin B12 is a water-soluble vitamin that is naturally present in different foods like meat, dairy products, eggs, and especially dried fruits.
Since vitamin B12 promotes the health of the blood and nerve cells, getting enough of it is very essential. Studies show that the body also produces DNA– the genetic material of all cells with vitamin B12.
Vitamin B12 is an essential vitamin that the body cannot make on its own and must be taken from food sources. One of the best food sources of vitamin B12 is dry fruit. You should add a few dry fruits to your regular diet.
Dry Fruits Rich in Vitamin B12
Dry fruits are an excellent way to consume the appropriate amount of vitamin B12. Following is the list of vitamin B12-rich dry fruits.
1- A fantastic snack full of nutrients – none other than almonds
Almonds are a fantastic snack option full of nutrients like;
- Vitamin B12
- Protein
- Vitamin E
- Fiber
- Calcium
- Magnesium
- Riboflavin
Along with these nutrients almonds also contain iron, potassium, and zinc.
What are the Health Benefits of Almonds?
- Improve Heart Health: The monounsaturated and polyunsaturated fats found in almonds can aid in lowering blood levels of LDL (bad) cholesterol.
- Aid in Weight Management: Almonds are a great addition to a diet for losing weight since they are a high-fiber, low-carbohydrate item that can make you feel satisfied and full.
- Control Blood Sugar Levels: Almond consumption may lessen the incidence of type 2 diabetes development and blood sugar rises because they are a low glycemic index.
To get a diet plan rich in vitamin B12 sources you can contact a dietitian too.
Important- Do you know the recommended Dietary Allowance (RDA) value for Vitamin B12?
- For adults over 14, 2.4 micrograms (mcg) of vitamin B12 is the recommended daily intake (RDI).
2- The next Vitamin B12-rich source is Walnut
This nutrient-dense nut is a great source of
- Vitamin B12
- Manganese
- Calcium
- Magnesium
- Iron
- Omega-3 fatty acids
What are the Health Benefits of Walnuts?
Walnuts help with;
- Support Brain Health: Vitamin E, folate, and melatonin are just a few of the antioxidants, vitamins, and minerals found in walnuts that are crucial for brain health and contribute to better cognitive functions.
- Reduce Inflammation: Walnuts contain antioxidants and anti-inflammatory compounds, which can help to reduce inflammation in the body.
- Improve Gut Health: Fibre from walnuts can aid in fostering the development of good gut bacteria.
3- Dates are another great source of Vitamin B12
Because of the minerals, proteins, and vitamins that dates contain, they are referred to as “black gold.” They contain a very huge amount.
What are the health benefits of dates?
- Boost Energy: Glucose, fructose, and sucrose, three natural sugars that can give you a rapid energy boost, are abundant in dates.
- Improve Digestive Health: Dates are a good source of fiber that can support the development of good gut flora, which can enhance digestive health in general.
- Aid in Pregnancy: A good amount of folate, which is crucial for fetal development and can help avoid birth abnormalities, is found in dates.
You may talk to a gastroenterologist if you are facing certain digestion issues.
4- Another nutritious dry fruit abundant in vitamin B12 is cashew
Despite having a high-calorie content, cashews are one of the more nutritious nuts. These energy-dense nuts are abundant in
- Antioxidants
- Fiber
- Proteins
- Carbohydrates
In addition to this, cashews contain significant amounts of
- Important fatty acids
- Vitamins E and K
- Calcium
- Magnesium
- Zinc
- Folate
- Potassium
- Copper
- Vitamin B12
What are the health benefits of cashews?
- Promote Healthy Skin: Antioxidants, which are abundant in cashews and can minimize oxidative stress and shield the skin from the sun’s rays and other environmental aggressors.
- Boost Immune System: Zinc, magnesium, and vitamin E in cashews enhance immune response and offer infection defense.
- Support Bone Health: Calcium, magnesium, and phosphorus are among the minerals found in cashews that are beneficial for bone health.
5- Hazelnuts also provide vitamin B12 in rich amounts
The exotic fruit hazelnut is a member of the nut family and is frequently used in dairy and confectionery products. They provide nutrients like;
- Protein
- Fiber
- Polyphenols
- Calcium
- Potassium
- Selenium
- B vitamins
What are the health benefits of hazelnuts?
- Lower Risk of Cancer: Hazelnuts have a number of antioxidants that may lessen oxidative stress and guard against DNA damage, both of which can result in the growth of cancer.
- Control Blood Sugar: They are an excellent source of fiber and healthy fats, which can aid in lowering blood sugar levels by reducing the rate at which glucose is absorbed into the body.
6- Figs contain huge amounts of vitamin B12
Fig has a remarkable nutritional profile. Anjeer provides significant health advantages because of its abundance of vitamin B12 and other nutrients like
- Vitamin A
- Vitamin K
- Vitamin C
- Potassium
- Zinc
- Magnesium
- Copper
- Manganese
- Iron
What are the health benefits of figs?
- Aids in Metabolism Improvement: Vitamin B6, potassium, and manganese are just a few of the vitamins and minerals that figs are a good source of and are crucial for healthy metabolism and the creation of energy.
- Helps to Avoid Constipation: Figs include prebiotic fibers, which may aid in promoting the development of advantageous gut flora and enhancing general digestive health.
7- Another tasty dry fruit rich in vitamin B12 is Pistachio
Pistachios are among the tastiest nuts and are recognizable by their characteristic green color, moderate flavor, and sweetness.
Pistachios are not only a delicious nut but also one of the healthiest snacks. They are antioxidant powerhouses loaded with nutrients like lutein, beta-carotene, and gamma-tocopherol.
They are a notable source of;
- Fiber
- Protein
- Vitamins E, K, B6, B12
- Thiamine
- Folate
- Potassium
- Calcium
- Copper
- Phosphorus
- Manganese
What are the health benefits of pistachios?
- Delay the Onset of Old Age: Antioxidants, which are abundant in pistachios can aid to lower oxidative stress and inflammation in the body. This may help to increase general health and longevity as well as postpone the start of age-related disorders.
- Increase Eye Health: Two antioxidants that are vital for the health of the eyes, lutein, and zeaxanthin, may be found in pistachios in significant amounts. In older persons, age-related macular degeneration is the main cause of visual loss. These nutrients might help to prevent it.
You may consult one of the best cardiologists in Pakistan if you are facing heart issues.
8- Peanuts also contain large amounts of vitamin B12
The numerous vitamins and minerals found in peanuts are responsible for their health advantages.
They contain large amounts of
- Vitamin B12
- Vitamin E
- Thiamine (vitamin B1)
- Niacin (vitamin B3)
- Folate (vitamin B9)
- Copper
- Magnesium
- Manganese
- Phosphorus
What are the health benefits of peanuts?
- Promote Weight Loss: Although peanuts have a lot of calories, they may help you lose weight. As well as making you feel full and pleased, their high protein and fiber content may also assist to control your appetite hormones.
- Prevent Gallstones: According to research, eating peanuts frequently may help lower the risk of getting gallstones because of their high levels of fiber and good fats.
- Reduce the Risk of Alzheimer’s Disease: Niacin, a B vitamin that is vital for brain function, is found in peanuts, which can help lower the risk of Alzheimer’s disease. Age-related cognitive decline and Alzheimer’s disease risk have both been linked to insufficient niacin intake.
What is the Importance of Vitamin B12 for Your Body?
All of the cells in our body, including those in our skin, intestines, and mouth, need vitamin B12 to work properly.
All of these cells are controlled by the DNA and RNA found in the nucleus of these cells. And these structures need vitamin B12 to function accurately.
Moreover, it is involved in so many crucialphysiological processes, such as the formation of DNA, the development of brain and nerve cells, and red blood cells.
What will happen if there is a deficiency of Vitamin B12?
If you don’t receive enough vitamin B12, you risk becoming anemic. A small shortfall might not be recognized. However, if untreated, it may result in symptoms like:
- Weakness, fatigue, or lightheadedness
- Breathing difficulties and palpitations in the heart
- A sensitive painful tongue, and pale skin
- Constipation, diarrhea, gas, or appetite loss
- Nerve problems, including tingling or numbness in the extremities, muscle weakness, and trouble walking
- Blurred vision
- Mental health problems include depression, memory loss, and behavioral changes
In order to avoid all these symptoms, it’s really important to maintain the amount of vitamin B12 in your body.
To sum up
Dry fruits are one of the best food sources of vitamin B12. For normal growth and development as well as for healthy body functioning, our neurological systems need vitamin B12.
A lack of vitamin B12 can cause problems such as constipation, anemia, and weight loss. To know more about vitamin B12 sources in your diet, you should consult a dietitian.
FAQs
1- How can you raise your B12 levels fast?
Eat more food items like meat, fish, dairy, and eggs if you want to increase your intake of vitamin B12. If this does not work, vitamin supplements might be suggested.
2- How do vegetarians get B12?
People who are vegetarians can consume yeast extract, and fortified foods like breakfast cereals, soy milk, and vegetable margarine.
3- Is there B12 in beetroot?
Beetroots are a rich source of B12. They also contain iron, fiber, folate, potassium, and vitamin C.
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