6 Foods Rich In Vitamin B12

Rich Source of Vitamin B12
Red Meat a Rich Source of Vitamin B12

Vitamin B12 deficiency is very common these days. If you do not correct this deficiency in time there can be permanent and severe damage to your body. This important vitamin is not found in vegetables but only in meat products as well as dairy products. So, doctors prescribe vitamin supplements to vegetarians suffering from the deficiency of this important vitamin.

Are Non-vegetarians Prone to Vitamin B12 Deficiency

Even non-vegetarians are prone to vitamin B12 deficiency. The reason is because of unknown causes the vitamin is not getting absorbed into the body through their diet alone. In such cases a course of vitamin B12 injections are administered to the affected individuals. Nowadays cereals are fortified with this necessary vitamin for the benefit of vegetarians.

Why is Vitamin B12 Important

Vitamin B12 nourishes the red blood cells and is vital for nerve function as well as the synthesis of DNA in the cells of human bodies. It also strengthens the immune system. Folk aged more than 50 or with digestive ailments are more susceptible to vitamin B12 deficiency. Systems of deficiency include light-headedness, depression, lethargy, weakness, fatigue, poor memory, anemia, loss of appetite, low libido and more. Pregnant as well as lactating women require more of this vitamin.

List of Foods Rich In Vitamin B12

Liver and kidney

75gms of cooked liver of lamb or goat has 55 micrograms of the vitamin. Cooked kidney is too a rich source of this vitamin.

Chicken Eggs

100 gms of egg yolk has 2 micrograms of this vitamin which is 33% of the daily requirement. Other eggs rich in vitamin B12 are those of quail, duck, goose and turkey.

Cooked Meat

75 gms of cooked chicken, duck or turkey supplies 0.3 micrograms of this vitamin. Pork is a rich source of B12 too.


100gms of Mackerel supplies 19 micrograms of the vitamin which is more than thrice the daily amount. Other varieties of fish having the relevant vitamin include trout, salmon, tuna and sardines.

Dairy products

Dairy foods including yoghurt, cheese and milk supply vegetarians with the necessary amount of the important vitamin. A cup of plain yoghurt gives around a quarter of the required daily amount of this vitamin. Some vegetarians may be allergic to dairy food or suffer from lactose intolerance. They should communicate with their doctors about other ways to get the vitamin supply.

Red Meat

100gms of beef completely satisfies the daily requirement of vitamin B12. Incidentally, lamb is also a good source of the vitamin.

The other foods that you should include in your diet for obtaining the vitamin are crabs, swiss cheese, soymilk, cottage cheese, whey powder, yeast extract spreads, tofu and shellfish.

Foods Rich In Vitamin C

Red Bell Pepper, a rich source of vitamin C
Red Bell Pepper, a rich source of vitamin C

A water-soluble vitamin C is an antioxidant that has a vital role in maintaining the health of the body. Severe deficiency in this vitamin will result in breakdown of collagen that in turn will result in a skin disease known as scurvy. Other vitamin C deficiency symptoms include dry splitting hair, dry red spots on the skin, slowing down of wound healing, getting bruised easily, bleeding gums and so on.

Benefits Of Eating Vitamin C Enriched Food

  • Enhances the production of collagen. This will result in healthy glowing skin
  • Better absorption of mineral
  • Leads to healthy gums and teeth
  • Controls the movement of free radicals
  • Improves the blood circulation and heart health

Foods High in Vitamin C

  • Orange – A medium sized orange contains around 69.7 mg. Vitamin C. Regular consumption of orange juice can reduce the severity of common cold.
  • Chili peppers – A half cup of chopped chili peppers contains 107.8 mg of this vitamin. The capsaicin in the chili may relieve muscle and joint pain.
  • Green and Red Bell peppers – Apart from being a rich source of fiber, a cup of this pepper contains 120 mg that is 200 percent the recommended daily dosage of the vitamin.
  • Kale – This salad vegetable is a rich of many vitamins such as A, K and C. This green leafy salad vegetable also contains a sizeable dose of fatty acids as well as minerals.
  • Broccoli – This is veggies is low in calories and rich in vitamins. It provides 132 mg of vitamin C.
  • Papaya -A bowl of sliced papaya has 88.3 mg of this vitamin. Apart being a natural laxative, papaya enhances healthy and glowing skin, strong bones and also aids in clearing sinuses.
  • Strawberries – Do you know binging on strawberry can help whiten your teeth naturally. It contains vitamin C, folate and other elements that are beneficial for promoting heart health.

The other veggies and fruits that you should include in your diet are cauliflower, Brussels sprouts, pineapple, kiwi, mango, and more. If we have left out any of the fruits or veggies, please share it with us on the comment section.