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Title : Best Source and Benefits of Vitamin B12
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Best Source and Benefits of Vitamin B12

vitamin B-12 is the most complex and largest of the vitamin. A slight deficiency of vitamin B-12 can lead to mania, fatigue, anemia and depression, while long-term deficiency can cause permanent damage to the central nervous system and brain. Vitamin B12 can be produced by bacteria and can be found naturally in animal products.
Vitamin B12 is an important nutrient that helps in a lot of important processing in the body. Food is the main source of this nutrient and supplements is the second source of this nutrient. Vitamin B12 is a water soluble vitamin which maintains its red blood cells and nerves.

Benefits of Vitamin B12:

• Vitamin B12 helps maintain energy levels
• Increases mood and helps the nervous system function properly.
• Vitamin B12 is good for hair and skin healthy.
• Vitamin B12 plays a vital role in maintaining heart health.
• memory loss is avoided and reduces the risk of neurodegenerative disease.
• Helps prevent cancer.
• helps produce red blood cells and prevent anemia.
• is necessary for a healthy pregnancy.

Symptoms of vitamin B12 deficiency:

• Pain in joints
• constant feeling of fatigue
• weakness or muscle pain
• Breathlessness
• Poor memory
• Feeling dizzy
• depression or anxiety
• A lack of appetite
• digestive problems such as diarrhea, nausea or cramps.

The best foods rich in vitamin B12:

1.) cheese high in vitamin B12
cheese it is one of the best foods rich in vitamin B12. It is also rich in vitamin A and vitamin D. Include mozzarella, parmesan, feta cheese and swizz cheese in your diet. The addition of a small amount of mozzarella cheese in your meal will help you get nutrients like iron, calcium, phosphorus, protein, vitamin A, D, E and B12. You can make a sandwich with a slice of cheese will help to increase the nutrient levels in your body.

2.) The eggs rich in vitamin B12
boiled eggs and fried are the highest nutrient dense food in B12. Eggs contain various minerals and vitamins such as protein, calcium, folic acid, riboflavin, vitamin D and vitamin A. The eggs are naturally rich in vitamin B12. Yolk in particular contains a high concentration of vitamin B12. 1 large egg provides 0.56 micrograms of vitamin B12. Fish eggs are known as caviar, which offers ten times more vitamin B12 from chicken eggs. This food is rich in vitamin A, C, E and B12. It is also loaded with minerals such as iron, zinc, phosphorus and calcium.

3.) Milk
The nutritional value of milk is not only limited to vitamin D and calcium. Also an incredible source of vitamin B12. 1 cup of whole milk contains more than 1 microgram of vitamin B12. Eat fortified cereal with milk will help you get an adequate dose of vitamin B12. Not only whole milk, can also include yogurt providing vitamin B12. Soy milk is also a healthy alternative to whole milk. fortified soy milk will help you get a good amount of vitamin B12. It is low in calories and high in vitamins A and D.

4). Meat
Beef is the best source of vitamin B12. Choose lean meat a rich source of vitamin B12 containing 103% of the daily intake of vitamin B12. It is also a good source of zinc, iron, protein and phosphorus. It is always good to include foods rich in vitamin B12 and all essential nutrients to stay healthy and strong.

5.) Cereals
even at breakfast cereals are a healthy way to start the day. Always include whole grains. You can get all kinds of nutrients from grains such as vitamins, minerals, carbohydrates and fiber. Eat oatmeals, cornflakes and porridge with milk or water at breakfast. Cereal help keep sugar levels in the blood, prevents cancer, constipation and colon disorders.

6.) Fish
Fish and sea food are one of the healthiest additions to your diet. They are a great source of many nutrients, including vitamin B12. Fish high in vitamin B12 are tuna, salmon, herring, sardines and mackerel. Like other fish, salmon is also a great source of healthy heart acids omega-3 fatty acids, calcium and vitamin D. Tuna is also loaded with healthy nutrients.

7.) fortified soy cheese
fortified soy cheese is a great way include your diet with several essential nutrients. It is a great source of calcium, vitamin D, protein and phosphorus. A fourth fortified soy cheese provides 1.86 grams of vitamin B12. It provides many health benefits such as preventing cancer and cardiovascular disease.

8.) soy burger and Chocolate
When you want to eat a juicy burger, choose without soy burger meat. soy burger is rich in vitamin B12. 75 grams of soy burger contains 1.8 micrograms of vitamin B12. Therefore, it is not necessary always include meat products B12, you can also include soy burger vegan chocolate. There is nothing like chocolate, you can make almond milk silk that is fortified with vitamin B12.

9.) coconut milk
Coconut milk is one of the fresh produce which they are rich in vitamin B12. 1 cup coconut milk contains 80 calories and half the recommended daily intake of vitamin B12, which is 1.3 micrograms. It is very nutritious and has many health benefits.

10.) Yogurt
Yogurt is the best source of vitamin B12 for vegetarians . You can have fruit, plain or with a little sugar. Yogurt is healthy and good for digestive problems. 1 cup of yogurt contains 1.38 micrograms of vitamin B12. Good quality non-vegan yogurt is a good source of amino acids that is beneficial for hair growth.

11.) Whey powder
The whey powder is one of the best foods in B12. whey powder is a health supplement and is for those who exercise to increase their fitness. whey powder is a great complement to their breakfast smoothies and cereals. 100 grams of powder containing whey 2.5 micrograms of vitamin B12. So it provides 42% of daily intake of vitamin B12. You can also add to baked goods and cheese.

12.) Poultry
poultry is also one of the best foods rich in vitamin B12. Poultry such as chicken and turkey are healthier alternatives to red meat. Both turkey and chicken are a great source of many essential vitamins and minerals and are free of calories and fat. 100 grams of chicken provide 7% of the daily intake of vitamin B12. Poultry is a good source of selenium, protein and vitamin B3.

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