The human body needs 5 kinds of nutrients to function normally. These are mostly divided under five categories, such as fat, carbohydrates, vitamins, minerals and roughage or fiber. Different nutrients offer different functions to the human body. And each of them needs to be consumed in the required quantity, to ensure good health. Vitamin B12 is an important nutrient that performs numerous functions in the body. This article will help you understand more about this vitamin along with its benefits and uses. We’ll also take a look at the diseases caused by its deficiency and also day-to-day cereals high in Vitamin B12.
[ Read: Top 25 Vitamin Rich Foods In Your Diet ]
What Is Vitamin B12 ?
Vitamin B12 is one of the essential vitamins needed by the human body for its daily processes and work. It is water soluble and is also known as cobalamin.
Vitamin B12 And Its Role In Human Body:
The human body is a complex system of many organs and systems, which work in tandem. Each cell in the body works to make it a highly effective individual unit. Vitamin B12 plays an important role in:
- Cellular level metabolism to help cell division.
- Plays an important and major role in the synthesis and regulation of DNA in the human body.
- Plays a major and essential role in synthesis of fatty acids in the body.
- Important role in blood cell formation in the body.
- Required for normal work and functioning of the nervous system and the human brain.
- Normal functioning and maintenance of the nervous system.
[ Read: Top 10 Vitamin B12 Rich Food Sources ]
Sources Of Vitamin B12:
Vitamin B12 is rarely found in nature in its true form, where it does exist. It is due to the contamination of the natural occurring vitamins by bacteria. It is important to add a little variety of seafood in your daily diet if you are a non-vegetarian. However, if like majority of Indians, you are a vegetarian you would need to find and include a diverse sources of Vitamin B12 for the body.
- Vitamin B12 is naturally present in soy milk and related products.
- Vitamin B12 is also found in meat and other non-veg foods, and these should be added to daily food intake to ensure the vital level of Vitamin B12 is supplied to the body.
- Many of the sources of Vitamin B12 are sea food like shellfish, liver of cattle, mackerel fish, sardines, tuna, salmon, cod, shrimp, scallops, crab, and red meat.
- One should also consume foods like tofu or soy products for optimum levels of B12.
- Skimmed milk is also a rich source of Vitamin B12 and so are cheese and eggs. In short, all milk products provide the required levels of Vitamin B12 to the human body. It is also found in sufficient quantities in cow’s milk and mushrooms as well.
- All morning breakfast cereals are rich in Vitamin B12. You can also add museli of any brand to your daily breakfast to get vital quantities of Vitamin B12. Cereals with all bran foods are also rich in Vitamin B12.
Cereals High In Vitamin B12:
The following breakfast cereals have a high amount of Vitamin B12. These numbers are per serving of 100 g of the cereal.
- Malt-O-Meal High Fiber Bran Flakes: Contains 8.2 mcg of Vit B12.
- Kellogg’s Corn Flakes: contains 2.7 mcg of Vit B12.
- General Mills, Total Corn Flakes: Contains 6 mcg of Vit B12.
- Kellogg’s All-Bran With Extra Fiber: Contains 24 mcg of Vit B12.
- General Mills Multi Grain Cheerios: Contains 21 mcg of Vit B12.
- Kelloggs Complete Oat Bran Flakes: Contains 20 mcg of Vit B12.
- Kashi Heart to Heart Honey Toasted Oats: Contains 18 mcg of Vit B12.
- Kashi Heart to Heart Instant Oatmeal, Apple Cinnamon, Dry: Contains 11 mcg of Vit B12.
- Kellogg’s Low Fat Granola without Raisins: Contains 12 mcg of Vit B12.
[ Read: 25 Healthy Vitamin D Rich Foods ]
Vitamin B12 is not freely occurring in nature like many other vitamins, so it means one has to ensure more variety in the food one eats to get the required amounts of Vitamin B12 into the body.
However, if you suffer from any medical condition due to lack of Vitamin B12, feel free to reach out to your doctor for health and treatment. He/she might recommend you certain supplements and foods based on your daily diet and lifestyle.
Do you eat cereal for your breakfast? Do you know any other breakfast cereals with B12 vitamin? Do share with us in the comments section below.
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