Vitamin B12 is an extremely essential micronutrient, which helps to operate many important functions in the body properly. It is not only helpful in the manufacture and DNA synthesis of red blood cells, but also plays an important role in the growth of the central nervous system.

If there is a deficiency of vitamin B12 in the body, then it can have serious consequences. Due to this deficiency, a person may have yellow, headache, nerves damage, digestive problems and neurological problems. In such a situation, it becomes necessary that we include those things in our food which are a good source of this vitamin. Know below about some of the best foods rich in B12.

1. Liver and other organs meat (organ meats)

Beef Liver is the most abundant source of vitamin B12. Even a small quantity can provide many times more B12 as per your daily requirement. It is also rich in iron and other B-complex vitamins.

2. Clams (Shellfish)

Clames means small gentlemen are rich in nutrition. Only 100 grams of clams can fulfill more than 1000% of your daily B12. They also contain good amounts of protein and iron.

3. Fatty Fish (Salman, Trout)

Fatty fishes like Salman and Trout are not only rich in omega-3 fatty acids, but vitamin B12 is also found in abundance. Tuna and Sardin are also easy and effective options.

4. Non -vegetarian food (meat)

Meats like chicken, beef and lamb are good sources of B12. Especially in red meat (such as beef and lamb), its quantity is high. Chicken can also be a suitable option for those who avoid red meat.

5. Eggs

Vitamin B12 can also be fulfilled through eggs, especially in their yellow part (yolk). This quantity may be slightly reduced but regular intake has a positive effect.

6. Dairy Products (Milk, Curd, Paneer)

Milk and products made from it such as yogurt and cheese are good sources of B12, especially for those who are vegetarian. They not only fulfill B12 but also protein and calcium.

7. Nutritional Yeast (Fortified)

This is a vegetarian option that is fortified from B12. Its taste is like a light thing and can be eaten by spraying on popcorn, pasta or salad.

Disclaimer:-The suggestions mentioned in this article are only aimed at general information. Be sure to consult your doctor or certified dietician before making any type of dietary changes.