Vitamin B12: 7 best sources of this Vitamin and why it is important for liver health

Vitamin B12, also known as cobalamin, is a vital nutrient that plays a key role in the formation of red blood cells, DNA synthesis and even nerve function, what most people do not realize is that Vitamin B12 also supports liver health in several important ways. The liver acts as main organ that stores B12 in the body, and a deficiency in this vitamin can compromise liver function over time. If B12 is present in apt amounts in the body, it can help reduce the chances of fatty liver and liver inflammation by reducing homocysteine, an amino acid that can significantly build-up over time. It also supports body's natural detoxification processes, essential for a healthy, functioning liver.

​Vitamin B12 is essential for methylation, a biochemical process the liver uses to remove all the toxins from the body and regulate hormones. Low levels of vitamin B12 in the body are typically linked to NAFLD, but if B12 amounts in the body are apt, it can help in regulating fat metabolism, and reduces liver inflammation, which may protect against liver damage over time. A normal adult requires 2.4mcg of B12 daily, while for teens 14-18 years, they require 2.4mcg as well, according to National Institutes of Health.​

Eggs, especially the egg yolk, are a natural source of vitamin B12. They also contain essential fats and protein, including eggs regularly, boiled, scrambled, or poached helps support nerve and liver health. These are especially useful for people who are not hardcore non-veg consumers. Apart from providing adequate vitamin b12, it also gives the required protein that the body needs.

Milk is a natural and one of the most readily available sources of vitamin B12. Several health experts suggest daily consumption of milk can help prevent the vitamin B12 deficiency. In addition to it being readily available, it is also a rich source of calcium and vitamin D. If one is a vegan, they can replace milk with soy milk, according to USDA, one cup of soy milk also provides 45% of recommended vitamin b12 intake.

Fish is a rich source of vitamin B12, fishes that contain the highest amounts of B12 are tuna, salmon, sardines, trout. According to the US Department of Agriculture, a cup or 150 grams of drained sardines provide 554% of Vitamin B12 and Salmon offers a high amount of protein, with about 40 grams in a half fillet (178 grams).

Chicken is yet another good source of vitamin B12, protein as well as lean fat. According to Harvard health, a 75 gram of chicken breast contains about` would meet 0.3 micrograms of Vitamin B12. Vitamin B12 in chicken supports red blood cell production, nervous system health and manages energy production. It can be consumed as grilled, air-fried or pan-seared.

Fortified cereals are the top most source of B12 especially if you are a vegetarian. Since B12 is naturally found only in animal products, fortification makes cereals a convenient and accessible option. There is no definite mention of how much B12 they can provide, for this, one can check the nutrition label to confirm B12 content. When B12 is consumed in the form of fortified cereal, it can support red blood cell production and energy metabolism.

Yogurt is an excellent and the natural source of vitamin B12 making it a popular dairy products known for its probiotic benefits and rich nutrient profile. Vitamin B12 from yogurt supports: Red blood cell formation, DNA synthesis, nervous system health. A typical 150-gram serving of plain yogurt contains about 1.1 to 1.4 micrograms of vitamin B12.

This is a go-to food for all the vegetarians, especially the vegans. It is considered to be a popular ingredient, often used in vegan cooking, to give it more cheesy and nutty flavour to a food. According to the USDA, two tablespoons or 15 grams of nutritional yeast contains upto 733% of the DV (daily value) for Vitamin B12. It is very important to pick the right sources of the vitamin and include them adequately in your diet. But always remember, moderation is the key.