Knowing the vitamin B12 sources in food can help you adequately supplement your diet and stay away from health ailments. Thankfully, by simply including meat and dairy products in your meals, you can sufficiently supplement your diet with an adequate amount of vitamin B12. As for vegans and vegetarians, here are some vegetables and fruits rich in vitamin B12 that you can add to your shopping cart:
- Fruits Rich in Vitamin B12
Not only are fruits a delicious addition to your meals, but they are packed with essential vitamins and nutrients that help you stay healthy. However, when it comes to vitamin B12, fruits make up only 5% of the recommended value. So, you will have to make additional efforts to adequately supplement your vitamin B12 requirements.
ApplesAside from being an important inclusion in a list of vitamin B12 fruits, apples are also rich in fibre, antioxidants, and flavonoids. Apples also comprise polyphenols that are found in both the peel and the pulp of the nutrient-dense fruit.
Bananas
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. The fruit also helps regulate body temperature.
- Blueberries
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. Additional benefits include aiding weight loss, improving digestion, alleviating stress, etc. Blueberries also comprise anti-cancer effects and are great for diabetes.
- Oranges
Not only do oranges comprise vitamin B12, but they are also rich sources of beta-carotene, antioxidants, and calcium which are all very important for a healthy body.
Now that we know which are some of the vitamin B12 fruits, let’s take a look at vitamin B12 vegetables.
- Vegetables Rich in Vitamin B12
For a balanced diet, it is essential to include vegetables in your meals. They supplement the body with all the vitamins, minerals, and other essential nutrients such as fibre and antioxidants. A significant amount of research supports the belief that individuals consuming at least five servings of vegetables regularly have the lowest risk of several diseases, including heart ailments and cancer.
- Alfalfa
Alfalfa comprises vitamins A, D, E, K, U, C, B1, B2, B6, B12, Pantothenic acid, Niacin, Inositol, Folic acid, and Biotin. It also aids in lowering cholesterol, manages blood sugar, and relieves symptoms of menopause.
- Beetroot
Beetroots are a storehouse of vitamin B12. They are also enriched with iron and a host of other essential nutrients. Simply add some beetroot to your salad to enjoy a delicious meal rich in fibre, potassium, manganese, and vitamin C.
- Butternut Squash
This may be an exotic vegetable, as few are aware of it. However, it is packed with rich minerals and fibres to help your body stay healthy. It is also one of the vegetables that are rich in vitamin B12.
- Mushrooms
Dried shiitake mushrooms contain the highest amount of vitamin B12. You can simply sauté them with some oil for a delicious side dish or use them to make a flavourful broth.
- Potatoes
One of the most widely-available vegetables, potatoes are the best accessible source of vitamin B12 for vegetarians. Potatoes are also known to balance the alkaline content in your body. In addition to vitamin B12, potatoes are packed with potassium, sodium, and vitamins A and D in adequate quantities.
Aside from the above-mentioned vitamin B12 vegetables and fruits, some other vitamin b12 sources include dry fruits such as almonds and peanuts. For meat lovers, sardines, beef, clams, tuna, etc., are all sources of vitamin B12.
