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Vitamin B12, also known as cobalamin, is a crucial nutrient that plays a vital role in maintaining healthy nerve cells, producing DNA, and forming red blood cells.
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Here are some of the top food sources rich in vitamin B12 to help prevent or address deficiency:
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Eggs, particularly the yolks, contain vitamin B12. Including eggs in your diet can help boost your B12 intake.
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Milk, yogurt, and cheese are good sources of vitamin B12. They also provide calcium and protein.
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Certain fish like sardines, mackerel, and salmon are high in vitamin B12. They are also excellent sources of omega-3 fatty acids.
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Liver, particularly from beef and lamb, is extremely rich in vitamin B12. Other organ meats such as kidneys are also good sources.
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Some breakfast cereals are fortified with vitamin B12. These can be a good option for vegetarians and vegans.
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Incorporating a variety of these vitamin B12-rich foods into your diet can help ensure you receive an adequate amount of this essential nutrient.
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The normal range for vitamin B12 levels in the blood is typically between 200 and 900 picograms per milliliter (pg/mL). If your levels fall below this range, you may be at risk of deficiency.
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If dietary changes are insufficient, vitamin B12 supplements can be an effective way to boost your levels. It is important to consult with a healthcare provider before starting any supplementation.
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