Vitamin B12 is one of the most controversial elements of the vitamin family – it wasn’t discovered until the 1960s and has since been found to be a useful treatment for anaemia, particularly a strain known as pernicious anaemia. It is unusual with respect to its origins, in that most vitamins can be created through plants and animals, yet no such creature or plant has yet to be found to produce B12. This vitamin is sourced exclusively from bacteria, yeasts and algae. As with most vitamins, it can occur in a range of forms and take on other names, such as cobamide, nitrotocobalamin and cobrynamide. Each of it’s alternative names contains a derivative of the word cobalt, as this is the mineral found in the centre of the vitamin. Most commonly, this vitamin is hailed for its involvement in the development of red blood cells. As they mature, they require information which is provided by DNA molecules. Without B12, the synthesis becomes defective and so does the information needed by the red blood cells. As a result, they become poorly shaped and oversized, beginning to function improperly over time, which can lead to a form of anaemia.
It is also used to develop nerve cells, though experts are not entirely sure how it is used for this function. There is a coating on the nerves which encloses them, known as the myelin sheath, which cannot form as effectively when there is a lacking of B12 in the body. The vitamin may play an indirect role in this process, but supplements have been shown to help reduce the pain and various symptoms of nerve disorders, suggesting that it could play a more pivotal role than first thought. Studies show that it can also be effective in helping the growth and repair of cells, as well as helping in the movement of carbohydrates and fat processing in the body.
Vitamin B12 is easy to source from your diet, as there are so many foods which contain it – it’s simply a case of knowing what to include in your diet. You can always take B12 as a supplement as well, if you’d prefer, but the best source really is your diet. Great vitamin B12 foods contain the healthiest dose of this nutrient, so stock up on the following.
Eggs
The yolk of a raw egg contains huge quantities of vitamin B12, and Goose and duck eggs also provide a hefty dose of this nutrient.
Cheese
Not all cheeses work for this, but Swiss, Parmesan, Feta and Mozzarella all contain it, so try to eat a small serving each day in order to contribute towards your daily intake.
Beef
Although there are many cuts which provide vitamin B12 in beef, the best source if chuck beef as this delivers the highest amount.
Lamb
You can source 60 percent of your recommended dose just from one shoulder cut piece of lamb, making it an excellent source of vitamin B12.
Shellfish
It doesn’t matter whether it’s raw, grilled or steamed, there are plenty of varieties of shellfish which could provide you with vitamin B12, including mussels and clams which are loaded with this vitamin.
Caviar
Keeping in line with the fish theme, caviar is a great source – it can provide more than 10 times as much vitamin B12 as chicken eggs!
Seafood
There are plenty of species of fish which could provide you with your daily dose, but crabs, lobster and octopus are just some. Although they aren’t foods you’d eat every day, you should try to incorporate them into your meals if you’re deficient in this vitamin.
Milk
Possibly the simplest way to get vitamin B12 into your diet regularly, milk is loaded with this nutrient. In addition, many cereals are fortified with vitamin B12, so simply by having your breakfast cereal each morning, you’re supplementing the vitamin B12 in your body with a healthy daily dose.
