Vitamin B12 is found in various food items such as meat, eggs and fish. However, recently vegetarians and vegans have been seen to be lacking this vitamin due to the absence of animal products in their diet. So, they need to make sure that they’re getting their daily requirement of Vitamin B12. This article will help you identify the fruits and veggies that contain vitamin b12 and how much vitamin B12 they possess.
Vegetables and fruits with vitamin b12
In order to get enough vitamin B-12, it’s important to include a variety of foods in your diet.
Here are some vegetables and fruits that are good sources of this essential vitamin:
Beets
Broccoli
Carrots
Cauliflower
Corn (yellow)
Eggplant
Green peas
Pumpkin
Most people get their vitamin B12 from animal products, but some vegetables and fruits can also supply it.
Some of these foods also contain other B vitamins, so they’re good sources of multiple nutrients.
The best sources are:
Egg yolk — 1 egg contains 0.6 mcg (micrograms) of vitamin B12, which is about 42% of the daily value for adults.
Salmon — 3 ounces (85 g) of cooked salmon has 2.4 mcg of this vitamin. That’s about 28% of your daily needs for adults.
Sardines — 1 cup (224 g) of sardines packed in water contains 2 mcg of b12 vitamins, which is about 20% of your daily requirements for adults.
Vitamin B12 is a water-soluble vitamin that plays a crucial role in normal brain development and function, as well as the formation of red blood cells.
It’s also essential for the synthesis of DNA during cell division.
There are two types of vitamin B12:
Methylcobalamin and adenosylcobalamin. Methylcobalamin is a coenzyme form involved in methylation reactions, while adenosylcobalamin is an active coenzyme form used in the synthesis of DNA.
Vitamin B12 is absorbed from food in the small intestine by cells called enterocytes. It’s then stored in the liver, kidneys and other tissues.
Who should consume vitamin b12?
Everyone should consume enough vitamin b12 from their diet or supplements because it’s not produced naturally by our bodies and must be obtained through our diet.
You can find vitamin B12 in a variety of vegetables, including spinach, kale and collard greens. Most fruits are also good sources of this nutrient. Berries like strawberries, raspberries, blueberries and blackberries are especially high in vitamin B12.
Other fruits that contain vitamin B12 include:
Avocados
Bananas
Cantaloupes
Mangos
Oranges (especially those with orange peel)
Vitamin B12 is a water-soluble vitamin that plays a key role in the metabolism of every cell. It helps in the formation of blood cells, supports nerve function and boosts energy levels. As vitamin B12 is found mainly in animal products, vegetarians and vegans are at an increased risk of deficiency.
Vitamin B12 is actually a family of eight related compounds called cobalamins. These include cyanocobalamin (the most common), hydroxocobalamin, adenosylcobalamin, methylcobalamin, 5-deoxyadenosylcobalamin and 2-aminoethylcobalamin.
The best sources of vitamin B12 are animal products such as fish, meat, poultry and eggs. Plant sources of vitamin B12 include spirulina (bright green algae) as well as tempeh (fermented soybeans). Other plant foods contain minute amounts of inactive vitamin B12 analogues that our bodies must convert into active forms before we can use them.
It is important to know that there are some vegetables and fruits that contain vitamin B12.
Vegetables:
1.Asparagus
– Vitamin B12 (Cobalamin): 0.09 micrograms per 100 grams
2.Avocado
– Vitamin B12 (Cobalamin): 0.035 micrograms per 100 grams
3.Beets
– Vitamin B12 (Cobalamin): 0.05 micrograms per 100 grams
4.Brussels sprouts
– Vitamin B12 (Cobalamin): 0.04 micrograms per 100 grams
5.Cabbage (red)
– Vitamin B12 (Cobalamin): 0.06 micrograms per 100 grams
6.Carrots (raw)
Some vegetables and fruits contain vitamin B12. Vegetables with vitamin B12 include asparagus, bell peppers, broccoli, cabbage, carrots, cauliflower, collard greens, cucumbers, green beans and spinach. Fruits that are good sources of B12 include apricots, avocados, bananas, cantaloupe and papaya.
Vitamin B12 is an essential nutrient for the body. It is needed for red blood cell formation and DNA synthesis. It supports the nervous system and helps keep depression at bay. Vitamin B12 also plays a role in the development of healthy bones and tissue growth during pregnancy.
Vitamin B12 deficiency can cause anemia due to low red blood cell count or nerve damage leading to tingling or numbness in hands or feet. If vitamin B12 deficiency goes untreated it may result in permanent damage to the brain or spinal cord leading to irreversible neurological disorder called subacute combined degeneration (SCD).
Vegetables That Contain Vitamin B12
Vegetable: Asparagus (4.3 mcg per 100 g)
Asparagus is one of the most nutritious vegetables. It is a good source of vitamin K, A and folate. It also contains some minerals like copper, iron and manganese. Asparagus is also a good source of vitamin B6, riboflavin, niacin and pantothenic acid.
Vegetable: Beets (2 mcg per 100 g)
Beets are red in color due to the presence of betalains, which are antioxidants. They are quite nutritious as they contain vitamin C, iron and manganese along with other essential nutrients like potassium, magnesium and phosphorus. They also provide small amounts of calcium, zinc and omega-3 fatty acids which are important for healthy functioning of our body systems.
Vitamin B12 is an essential vitamin that the body needs to produce red blood cells and maintain nerve cells. Most people get enough vitamin B12 from their diets, but some may need to take a supplement or eat more foods containing this vitamin.
The best natural sources of vitamin B12 include animal products such as meat, fish, poultry, eggs and dairy products such as milk and cheese. Vitamin B12 is also found in fortified cereals, yeast extracts and nutritional yeast.
You can get some vitamins from dark green leafy vegetables like spinach and kale, but they don’t contain enough to meet your daily needs. You should also avoid over-cooking these vegetables because it destroys the vitamin content.
Vegetables that contain vitamin B12:
Beet greens, turnip greens, collard greens, mustard greens, dandelion greens and kale are good sources of vitamin B12. These vegetables are also rich in folate and other minerals like copper and iron.
Chard is another vegetable that contains vitamin B12. However, it should be noted that chard leaves do not contain much vitamin B12. The stems of this vegetable contain more vitamin B12 than the leaves do.
Spinach contains a significant amount of vitamin B12 when compared to other green leafy vegetables. It also contains calcium, potassium and magnesium as well as vitamins A and K1. Spinach is a good source of folate as well as vitamins B2 and C2. This vegetable can be consumed raw or cooked in any form such as sautéed or steamed.
Collard greens are rich in nutrients such as vitamins A and C, potassium, manganese and calcium3 but they are not very rich in protein or calories4 which means you will have to consume more collard greens if you want to get enough protein from them5