7 Top Vitamin B12-Rich Foods Teens and Adults Should Include in Their Diet

Introduction

One cannot stress enough the importance of having a healthy diet. A healthy diet is not just free from unnecessary junk food items and foods with high sugar and sodium. Rather, it consists of foods that are rich in nutrients vital for one's well-being. Out of all these essential nutrients, vitamins are an important one.

Vitamins can be further divided into various types. One such is vitamin B12, which is also called cobalamin. As per nutrients published in 2010, it is a type of water-soluble vitamin that is essential for a person's metabolism, red blood cell formation, and DNA synthesis. It may also help with nerve function and is critical for maintaining the overall health of a person.

Top 7 Sources of Vitamin B12 For Teens and Adults

Vitamin B12 is extremely important for a teen and adult's body to enhance nerve function and strengthen their immunity. Hence, there is a great need for people to include it in their everyday diet. Here are some healthy sources of vitamin B12 for kids.

Fish

According to Springer published in 2022, different varieties of fish such as salmon and tuna are considered a great source of vitamin B12. It is found especially just beneath the skin of the fish which is also known as the dark muscles. Other than being a substantial source of vitamin B12, fish can also be rich in vitamins, minerals, and protein. Moreover, consuming fish regularly may also lower the risk of cardiovascular diseases.

Cow Milk

As per NLM published in 2012, cow milk is also a substantial source of vitamin B12 along with being rich in vitamin D and lots of other nutrients. It's also interesting to note that the human body can absorb a substantial amount of vitamin B12 from milk when compared with other strong sources of vitamin B12. It is also rich in carbohydrates and protein. It is also rich in minerals like calcium and potassium. As a result, it may also reduce the chances of different types of deficiencies.

Eggs

As per NIH, eggs are rich in protein and carbohydrates. However, eggs are also a substantial source of vitamin B12 making them extremely beneficial for teens as well as adults. Egg yolks have a higher amount of vitamin B12 when compared with egg whites. Additionally, the vitamin B12 present in egg yolk is easier to absorb for the human body as compared to the one present in egg whites. Therefore, it is optimal for a person to eat whole eggs to stay healthy.

Cheese

Cheese comes in a lot of different varieties, such as mozzarella, cheddar, and burrata. Each of these cheeses is actually healthy for the body if consumed in the right amount. As per foods published in 2022, cheese is also a substantial source of vitamin B12 particularly for vegetarians and vegans. Aged cheese or cheese specifically prepared from sheep milk is comparatively richer in vitamin B12 as compared to other types of cheese.

Mushroom

Mushroom is popularly called vegetarian meat because of its unique texture and flavors. It comes in a lot of different varieties, each of which has distinct health benefits. Some specific varieties of mushrooms can also be a good source of vitamin B12. As per nutrients published in 2012, shiitake mushrooms are one of the best sources of vitamin B12 along with flush mushrooms. These are good for DNA synthesis, and neuron health, and may also improve a person's cognition.

Meat

As per NLM published in 2015, meat such as chicken and lamb are one of the best sources of vitamin B12. Multiple researchers have found that people who consume meat regularly seem to have a higher amount of vitamin B12 in their bodies compared to the ones who don't. Other than being a source of vitamin B12, various types of meat also offer significant amounts of protein, carbohydrates, and healthy fats. These can be served with a variety of vegetables to provide well-balanced nutrition.

Curd

Curd is a dairy product renowned for its beneficial bacteria that aid digestion and may enhance gut health. According to nutrients published in 2018, curd is a substantial source of vitamin B12 and other important bioactive compounds. These are great for immunity, the synthesis of DNA, and the production of red blood cells in the body. Both kids and adults may consume at least one cup of curd every day with their meals for a properly balanced and healthy diet.

Conclusion

Each of these sources of vitamin B12 is also rich in many other nutrients. Regular consumption of these foods may help in avoiding deficiencies and keeping a person healthy.