What is Vitamin B-12?
Vitamin B12 is a water-soluble vitamin that is present naturally in certain foods while is added to others. It can also be consumed as a dietary supplement and over-the-counter medicine.
Getting enough vitamin B12 is crucial since it supports the health of the blood and nerve cells. DNA, the genetic component of all cells, is also produced by the body with the presence of vitamin B12.
The body cannot produce vitamin B12 on its own as it is an essential vitamin and can be obtained only through food sources.
Meat, dairy and eggs are foods from animal sources that contain vitamin B12. Additionally, fortified foods like bread, fruit juices and breakfast cereals contain it.
Dry fruits that are rich in vitamin B12
Being natural foods, dried fruits contain vitamin B12. They’re a great way to get the recommended daily intake of vitamin B12. Dry fruits contain a combination of protein and vitamin B12.
The absorption of nutrients in dry fruits is enhanced when vitamin B12 is combined with the protein component. Simply put, protein is the means by which vitamin B12 is transported from its dietary source to the human body.
Almonds
Almonds are tiny perfect foods loaded with nutrients. A handful of these nuts can offer a good amount of protein, vitamin E, fibre, calcium, magnesium, riboflavin and vitamin B12. In addition to these nutrients, Iron, B vitamins, potassium and zinc fill the almonds.
Health Benefits:
- Regulates blood sugar
- Reduces risk of cholesterol
- Good for brain, eye and skin health
- Controls blood pressure
Walnuts
This nutrient-rich nut is an excellent source of omega-3 fatty acids, manganese, calcium, magnesium, iron and B vitamins.
Health Benefits:
- Walnuts are good for gut and heart health.
- Helps in cognitive improvement.
- Walnuts help reduce blood pressure.
- Regulates body weight.
- Improves protection against breast cancer.
- Improves fertility.
Cashews
Cashews are one of the nutritious nuts, although they are high in calories. Excluding calories, these energy-rich nuts are high in antioxidants, fibres, proteins and carbohydrates.
In addition to this, cashews also offer a high amount of essential fatty acids, vitamins E, Vitamin K, calcium, magnesium, zinc, folate, potassium and copper.
Health Benefits:
- Prevents cardiovascular diseases
- Control Diabetes
- Improves bone health
- Helps manage weight
- Aids in boosting immunity
- Prevents blood-related disorders
Pecans
Though naturally low in carbohydrates, pecans possess high-fat content, with the majority of it coming from unsaturated fatty acids. These protein-rich nuts are also abundant in fat-soluble vitamins such as vitamins E, A and B vitamins.
Health Benefits:
- Manages Diabetes
- Aids in weight loss
- Lowers cancer risk
- Protects heart health
Hazelnuts
Belonging to the nut family, hazelnut is an exotic fruit commonly a part of dairy and confectionery items. Protein, fibre, phytochemicals, calcium, potassium, selenium and B vitamins are nutrients present in hazelnuts.
Health Benefits:
- Boosts heart health
- Improves digestion
- Reduces cancer risk
- Manages blood sugar levels
- Strengthens bones
- Reduces inflammation
- Provides micronutrients to the body
Apricots
The yellowish-orange apricot fruit provides B vitamins, lycopene, potassium, vitamin A, C, minerals and fibre to the body.
Health benefits:
- Improves digestive health
- Regulates blood sugar levels
- Boosts eye health
- Reduces inflammation
- Helps protect the heart
- Prevent liver damage
- Boost metabolism and aid weight loss.
Anjeer
The nutrient profile of anjeer or fig is impressive. As a rich source of vitamins and minerals like vitamin A, vitamin K, vitamin C, potassium, zinc, magnesium, copper, manganese, and iron, anjeer has enormous health benefits. It is also advisable for women experiencing PMS issues to eat figs to reduce the symptoms.
Health benefits:
- Anjeer helps improve metabolism
- Promotes digestion
- Manages blood sugar levels
- Reduces heart diseases risk
- Boosts bone health
- Prevents constipation
- Helps in weight loss.
Pistachios
Pistachios are among the oldest nuts and are distinctive, green in colour, with a mild, sweet flavour.
In addition to being a tasty sweetener, pistachios are also one of the healthiest foods. They are nutritional powerhouses packed with antioxidants, including gamma-tocopherol, beta-carotene and lutein.
They avoid cell deterioration, which may lower the chance of illness. Additionally, they are a notable source of protein, fibre, vitamins E, K, B6, thiamine and folate, as well as minerals including potassium, calcium, copper, phosphorus and manganese.
Pistachios are also an excellent source of necessary fatty acids.
Health benefits:
- Improves digestion
- Prevents premature ageing
- Improves brain health
- Boosts eye health
- Aids in weight loss
- Improve heart health
- Promote gut bacteria
Peanuts
The benefits of peanuts can be attributed to the wide range of vitamins and minerals present in them.
Vitamin E, thiamine (vitamin B1), niacin (vitamin B3), folate (vitamin B9), copper, magnesium, manganese and phosphorus are all abundant in them. They are also a significant source of biotin.
Monounsaturated and polyunsaturated fatty acids, as well as the necessary plant-based proteins, are abundant in peanuts.
Health benefits:
- Prevent gallstones
- Controls blood sugar levels
- Boosts energy
- Protects against Alzheimer’s disease
- Promotes healthy heart
- Boosts immune system
Macadamia Nuts
Macadamia nuts are more than just their creamy flavour. They taste similar to coconut and have a unique nutritional profile.
Beneficial minerals and phytonutrients like vitamins A and B, iron, manganese, folate and potent antioxidants are all present in macadamia nuts. They also contain a lot of healthy fatty acids.
Health benefits:
- Aids weight loss
- Improves bone health
- Reduces inflammation
- Boosts gut health
- Fights oxidative stress
- Improves metabolism.
Conclusion
Vitamin B12 is an essential component of a balanced and healthy lifestyle. The current RDA for vitamin B12 is 2.4 milligrammes, which is the amount that a healthy individual should consume each day.
Consuming enough foods that contain vitamin B12 is the best way to achieve the daily requirements. One of the best dietary sources of vitamin B12 is dry fruits.
Our neurological systems require vitamin B12 for proper growth and development as well as for healthy body functioning. Weight loss, anaemia and constipation are a few issues that can arise from a vitamin B12 deficiency.
Vegetarians are more likely to have these diseases because vitamin B12 is naturally found in animal sources.
FAQ
Which form of vitamin B12 is best?
The form of Vitamin B12 that is most readily absorbed by the body is methylcobalamin. Methylcobalamin B12 is naturally present and widely accessible in many people’s daily diets because it is obtained from animal-based foods such as fish, meat, milk and eggs.
How can I get vitamin B12 naturally?
Vitamin B12 can be obtained naturally through food sources like beef, chicken, liver, fish, and shellfish such as trout, salmon, tuna, and clams. Other sources include fortified breakfast cereals, cheese, yoghurt, low-fat milk and eggs.
What is the fastest way to fix vitamin B12 deficiency?
A person with vitamin B12 deficiency can adjust the diet to include fortified grains, supplements, B12 injections or a high-dose oral vitamin B12.
A daily B12 supplement or multivitamin containing B12 will likely be required for older persons with a vitamin B12 deficiency.
How much vitamin B12 do I need daily?
Adults require 2.4 g of vitamin B12 per day according to RDA (Recommended Dietary Allowance).
