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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Foods Rich in Vitamin B12

Vitamin B12 is essential for energy production, nerve function, and red blood cell formation. Here are foods rich in B12 to help you maintain optimal health and prevent deficiency. 

Introduction

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B12 supports brain function, prevents anemia, and aids in DNA synthesis. A lack of it can lead to fatigue, memory loss, and other health issues. 

1. Why Vitamin B12 is Important 

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Fish like salmon, mackerel, and sardines are excellent sources of vitamin B12. A 100g serving of salmon can provide up to 80% of your daily B12 needs. 

2. Fish 

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Lean cuts like chicken breast provide a good amount of B12. Enjoy it in curries or grilled for a healthy boost. 

3. Chicken  

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Eggs, particularly the yolks, contain a decent amount of B12. Including eggs in your diet can help meet your daily requirement of this essential vitamin. 

4. Eggs 

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A staple in Indian diets, milk offers around 18% of the daily B12 value per cup. Great for bones and overall health. 

5. Milk  

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For vegans or vegetarians, fortified cereals can be a good source of B12. These cereals are often enriched with B12 and other essential nutrients. 

6. Fortified Cereals 

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Indian cottage cheese is another good source. A 100g serving gives about 50% of the daily B12 requirement. 

7. Paneer  

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Including these B12-rich foods in your diet is crucial for energy, nerve health, and preventing deficiency. Choose a variety of these options to keep your B12 levels optimal. 

Conclusion

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