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Vitamin B12 Rich Foods in India

Vitamin b12 is a water-soluble vitamin that contributes a significant portion to body functions and maintenance.

A person must fulfill their vitamin b12 requirement. The best way to consume nutrients is through a specific rich food intake.

As supplementation is never good for a first option, you can only have them if you suffer from severe deficiency and doctor consultation. 

Vitamin b12 rich foods are readily available and consumable for a person. The food sources can vary from place to place.

The following articles provide you with vitamin b12 rich food sources in India to add to your meal plan to fulfill the nutritional requirements. 

Top 10 Vitamin B12 Rich Foods in India 

Vitamin b12 is essential for the human body as brain and nerve functions depend upon this vitamin. It has a pivotal role in red blood cell production, cell metabolism regulation, and DNA formation.

Also, vitamin b12 food sources are the best hormone balancing superfoods. That is why you need to fulfill the requirement of vitamin b12 in the body.

Following are the best vitamin b12 rich foods in India to help you with the intake: 

  • Poultry

Poultry is a ubiquitous food option that a person consumes daily. The leading poultry item that we have on our eating plan is eggs.

The egg is an excellent source of healthy protein, fats, and vitamins. The egg is enriched in vitamin b12 content. Two eggs contain about 1.5 micrograms of vitamin b12, which is quite good for consuming eggs daily. 

  • Animal meat 

Animal meat is a very healthy source of vitamin b12, and it is highly accessible in India. Every person consumes some meat every other day.

Animal meats include turkey, beef, mutton, and chicken. You should consist of animal meat several times per week. 

  • Seafood 

Seafood is a food category that is significantly enriched with nutrients. Vitamin b12 is a significant nutrient that we find in seafood.

All fish types and shellfish are excellent and rich sources of vitamin b12. Eighty grams of cooked clams or shellfish consist of 74 micrograms of vitamin b12, which is a very high quantity.

Seventy-five grams of seafood can fulfill your daily recommended amount of vitamin b12. You can also include tuna, sardines, mussels, salmon, and mackerel on your meal plan. 

  • Fortified foods 

Fortified foods are a great source of nutrients. You should choose vitamin b12-enriched fortified foods to meet your daily recommended intake. 

  • Milk and cheese

Milk and cheese are the richest sources of vitamin b12. They are also readily available in India, and also, they are very cheap, which makes them very accessible.

A single serving of milk contains about half of the RDA of vitamin b12 that you need. Likewise, a 50 grams piece of cheese contains about 1.5 micrograms of vitamin b12. 

  • Paneer

Paneer is one of the staple foods in Indian cuisine. Just like other dairy products, paneer is also enriched with vitamin b12.

One hundred grams of paneer contains about 20% of vitamin b12, fulfilling your daily intake requirement. 

  • Buttermilk 

Buttermilk is a very traditional drink in India. It is also a rich source of vitamin b12. Buttermilk is easier to digest and also is low in fat. 

  • Yogurt 

Yogurt is a regular food item on every Indian meal plan. It is also on the list of foods that contain high amounts of vitamin b12. Yogurt provides about 16% of vitamin b12 daily recommended value. 

  • Whey powder and Nutritional yeast 

Whey powder is an excellent source of vitamin b12. Thirty-four grams of whey powder contains about 8 % of vitamin b12 that you need daily.

To increase its content, you should mix the whey powder in some vitamin b12-riched foods like curd, yogurt, or milk. 

Nutritional yeast is also a vitamin b12 enriched food that is vegan in nature. It has a nutty and rich flavor that can mimic cheese's taste. 

  • Liver and kidney 

The liver and kidney are animal organs that are very nutritional enriched. They both have a nutritional profile by including various vitamins, minerals, and other nutrients. The liver and kidney are highly enriched with vitamin b12.

The cooked liver has about 55 micrograms of vitamin b12, and the cooked kidney has the same proportion.

You should include one of these meat options in your weekly meal plan to cover your vitamin b12 requirement. 

The Final Takeaway 

Vitamin b12 is an essential nutrient for the human body involved in significant functions.

The best way to meet vitamin b12 requirements is through rich food sources.

The food sources are always preferable on medications or supplementations as they are organic and without any side effects. India is a rich-cultured country that contains a lot of vitamin-b12 dense foods.

Looking for the benefits and side effects of Vitamin B12? Read this:

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