Foods that are rich in Vitamin B12 and B12 dense recipes that are easy to make

Vitamin B12 helps in the normal functioning of the nerve cells of the body and it is also required for the formation of red blood cells. It is also known as cobalamin and is one of the essential nutrients which the body requires but is unable to produce.

There are various symptoms and signs that indicate low levels of vitamin B12 in the body. "Low levels of B12 can cause fatigue, nervousness, dizziness, numbness, and tingling in the fingers and toes. Severe, long-term deficiency may lead to loss of mobility, problems walking, or memory loss," a Harvard Medical School report says.

The recommended daily intake of vitamin B12 is 2.4 micrograms. Pregnant women need more vitamin B12 on a daily basis.

So while you are looking for various recipes that can provide you with vitamin B12, it is essential to find out the main ingredient and make sure that supplements like oil and spice are used in moderation so that along with nutrition you also manage your weight.

Read: Foods to eat everyday, as per nutritionists

Eggs are one of the richest sources of vitamin B12. As per USDA, 100 grams of boiled eggs contain 1.1 micrograms of vitamin B12.

According to the estimation given by the USDA, egg in the hard boiled form carries more vitamin B12 than in any of its recipes. For example 100 grams of omelette contains 0.8 micrograms of vitamin B12.

Therefore, depending on the type of the food you take in the entire day, you can decide how you want to eat your egg.

To prepare egg omelette you need two eggs, some chopped vegetables (par boiled) to stuff your omelette, one scoop of butter, some salt and black pepper and other seasonings as per your choice.

Heat the pan. Take a flat pan, not a kadhai, so that it will be easy for you to turn your omelette while cooking. Add butter, wait till it melts. Add the vegetables; saute it for a while. Crack the eggs in a bowl and beat it properly with salt and black pepper. Pour the egg over the vegetables. Let it cook on one side and then turn it over. Cook both the sides properly and then add the seasonings.

100 grams of chicken contain 0.3 micrograms of chicken. Depending on the other food items that you will consume in a day you need to calculate how much chicken you should eat in a day.

A simple recipe of chicken that would not only be delicious but will also ensure you get the right amount of vitamin B12 and protein will require a dollop of butter, chicken breasts or thighs, a few pieces of garlic and seasonings as per your requirement.

Take a pan. Add some butter. Fry the chicken for sometime. Take it out to a plate. Shred the chicken. Heat a cooker and cook the shredded chicken with garlic and seasonings. Add chicken broth to it and cook everything for 10 minutes. Eat it hot with green onions

Milk is another rich source of vitamin B12. 100 grams of nonfat Greek yogurt contains 0.8 micrograms of vitamin B12.

One of the most interesting ways to have yogurt is to couple it with fruits. Different fruits will release their aroma and flavour into the mixture which will give a good kick to taste and is good for health as well.

Dice your fruits and mix them together in a large bowl. Add a few drops of lime juice, in order to prevent the fruits from browning. In another bowl take yogurt, honey and vanilla and mix them together. Pour the yogurt mixture over the fruits. Eat it immediately after you prepare it or if you want, you can keep it in the refrigerator for a while before eating.

As per a health report, 100 grams of clams contain up to 99 micrograms of vitamin B12.

The easiest way to have clams is by adding it to salads. In order to make clams ready for the salad, you need to steam them till the clams start to open.

Apart from salad, you can also prepare a standalone dish of clams. Wash the clams properly. In a large pot, heat oil and saute garlic. Add white wine and then add the clams. Steam the clam and the broth till clams start to open. Add butter and then enjoy it.

While cooking clam make sure you discard those which do not open during steaming.

While many dairy milk products have vitamin B12 in them, plant based milk products are fortified with vitamin B12 these days.

You can use the fortified soy milk as a substitute for dairy products like using it with your cereals during breakfast.