Some Foods That Are Rich In Vitamin B12

Red Meat: Red meat like beef and pork provides vitamin B12 along with nutrients such as folate, iron, and zinc. Opt for lean cuts to limit saturated fat intake.

Fish: Fatty fish like salmon, sardines, trout, and tuna are excellent sources of omega-3 fatty acids and vitamin B12.

Eggs: Eggs, especially the yolks, are rich in protein, B vitamins, and easily absorbable B12. Therefore, it’s recommended to eat whole eggs instead of just their whites.

Dairy products: Products like milk, yoghurt, and cheese offer protein and well-absorbed vitamin B12.

Fortified plant-based milk: Fortified almond, soy, or coconut milk can replace regular milk in smoothies, cereal, oatmeal, and recipes like pancakes and muffins.

Fortified cereals and grains: Choose fortified cereals and grains for a breakfast rich in vitamin B12, along with other nutrients like folic acid.

Nutritional yeast: A savoury food topper and cooking ingredient in vegan diets, lacks natural vitamin B12 production and requires fortification. Sprinkle it over popcorn, pasta, and salads, or use it in sauces and dressings for added nutrients.

Vitamin B12 Supplements: The supplements are available in various forms and are advisable for certain groups, like plant-based eaters, older adults, and individuals with specific health conditions or medications affecting absorption.

Inputs By: Nutritionist Harleen Gill