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.
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.
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.
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 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.
In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form. From there, vitamin B12 combines with a protein called intrinsic factor so that it can be absorbed further down in the small intestine. Supplements and fortified foods contain B12 in its free form, so they may be more easily absorbed.
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.
Vitamin B6: 0.052 milligrams. Vitamin B9 (folate): 6 micrograms (mcg) Vitamin B12: 0 (There is no vitamin B12 in blueberries.)
Greek yogurt is high in vitamin B12.
According to USDA data, a 156-gram container of Greek yogurt offers about 45 percent of your daily need for B12. 9 While the top sources of B12 tend to come from meat sources like beef and tuna, Greek yogurt is a great vegetarian-friendly source.
Nuts don't provide Vitamin B12 in an amount that would significantly contribute to daily requirements.
Vitamin B12 is naturally present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products [5]. In addition, fortified breakfast cereals and fortified nutritional yeasts are readily available sources of vitamin B12 that have high bioavailability [12,13].
One hard-boiled egg has about 0.6 micrograms of B12. That's 25% of your daily value. But you'll need to eat the whole egg. Most of the B12 comes from the yolk.
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.
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.