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Top 7 Vitamin B12 Rich Foods

Medikoe Food n Health Expert

Medikoe Food n Health Expert

  80 feet road indira nagar, Bengaluru     May 16, 2019

   3 min     


According to a survey, 1.5 percent to 15 percent of the general population is vitamin B12 deficient. Vitamin B12 is an essential nutrient that your body cannot do on its own, so you should take it from your diet or dietary supplements. Vegetarians, pregnant or breastfeeding women and others are at high risk of Vitamin B12 deficiency. Hence, it is essential to include vitamin B12 rich foods in your diet.

Vitamin B12 has numerous essential functions in your body. Also, it is crucial to keep your nerves healthy, maintain normal brain function, and support the DNA production and red blood cells. The daily recommendation of vitamin B12 is about 2.4 mcg, but if you are pregnant or breastfeeding, your dose may be slightly higher than that.

Vitamin B12 can be found in animal products such as dairy products and meat. Vegetarian people can enjoy vitamin B12 rich foods like fortified foods.

The following are the vitamin B12 rich Indian foods:

Wild-caught Salmon

One of the most nutritious and healthiest vitamins B12 rich Indian foods is wild-caught salmon. It is also rich in vitamin D which can improve musculoskeletal health, reduce the rate of falls in older adults and fractures, and naturally slow aging of the skeletal structure.

Feta Cheese

Another vitamin B12 rich Indian food is feta cheese. It is also packed with other nutrients such as calcium and riboflavin. This is made from a mix of sheep’s and goat’s milk or sheep’s milk alone. If you are suffering from long-term headaches, the high riboflavin content can reduce the frequency of migraines.

Cottage Cheese

Another vit B12 rich food is cottage cheese. It also contains calcium and protein and is low in calorie. It supplies 24 percent of the recommended daily intake of vitamin B12. It is also packed with a decent amount of other vitamins such as vitamin B1, vitamin B3, vitamin B6, and A.


Lamb is one of the top vitamin B12 foods, and it is also a good source of iron, protein, zinc, and selenium. Zinc and selenium are two essential nutrients that boost your immunity.

Nutritional Yeast 

If you are vegetarian, you can include vitamin B12 rich foods such as nutritional yeast in your diet. They are a good source of vitamins such as B12 and other B vitamins. Moreover, it is considered as a complete source of protein as it includes nine amino acids which your body cannot produce.

Grass-fed Beef

When it comes to making a top choice on vit B12 rich foods, grass-fed beef top the list. It is a good source of protein as well. Compared with beef, full of grains, this is a very healthy choice. Research shows that grass-fed meat is more in the pioneers of vitamin A, vitamin E, and antioxidants fighting cancer compared to grain-fed beef.


Non-meat food like eggs is an excellent source of vitamin B12. They are also rich in choline, which is vital for your liver to function correctly. Low choline levels can lead to liver dysfunction and are at higher risk of developing cancer. Two large eggs can provide 22 percent of the recommended daily intake of vitamin B12. They are also rich in vitamin D and B2.

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