Who needs Vitamin B 12 ????

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Who needs to take B12 ??

People over 50 years of age are advised to eat foods fortified with vitamin B12 or to take a vitamin B12 supplement. 25-100 mcg daily has been taken by mouth to maintain vitamin B12 levels in older adults. Speak with a healthcare provider to find out what dose might be best for a specific condition.

Sources of Vitamin B12!!!!

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Vitamin B12 is produced by bacteria and is found in abundance in animal products. This is because animals eat foods that are rich in vitamin B12. Vegetarians also have a few good sources of the vitamin. Learn more about foods rich in vitamin B12 by watching this video.

1. Milk And Dairy Products

2. Eggs

3. Nutritional Yeast

4. Nori

5. Shiitake Mushrooms

6. Fortified Cereals

7. Clams

8. Fish

9. Crabs

10. Shrimp

Milk products 

We all know that milk and other dairy products are high in calcium concentration, but these are great sources of vitamin B12 as well. For vegetarians, it becomes an important source, since many other natural sources include meat, fish and eggs. Products like plain milk, plain yogurt, and cheese are not only readily available in the market but also can be consumed at any point in the day. They can be combined with other foods at breakfast, lunch or dinner. Alternatively, they can be consumed on their own, independently as a midday snack or evening drink. There are many different kinds of cheeses available in the market, and in those Swiss cheese is known to have the highest content of vitamin B12. Pair a slice with a piece of fruit for a filling snack that’s got protein, fibre, and a little bit of fat. The other cheeses include mozzarella, ricotta, parmesan, and cottage cheese (paneer). The interesting part to note is that a few studies show that the human body absorbs vitamin B12 from milk and dairy products better than that from meat, fish and eggs.

EGG BENIFITS

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Eggs are not only versatile, they are a powerhouse of essential nutrients, and are rich in vitamin B12. Although one egg a day is not sufficient to provide you the needed daily dose of vitamin B12, you can combine them with other foods rich in the vitamin to get the required amount. Research also shows that the yolks have higher levels of vitamin B12 than the whites, and the one in the yolks is easier to absorb as well. This is the reason why it is recommended to eat whole eggs than eating just egg whites. Eggs are easily available, whether you want to buy them raw or cooked. They are also easy to cook. So go take your pick—boiled, scrambled, omelet or eggs benedict! If you don’t like them plain, then toss them in a salad, stuff them in a sandwich or just dunk them in your gravies!

TIP: Try and get in at least one egg into your diet through the day.

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