8 vitamin B12-rich foods you should eat for your brain health

Consuming vitamin B12 food in natural way can help in maintaining proper functioning of your brain and nervous system.(Image: Pexels)

Vitamin B12 is a powerhouse nutrient that plays a key role in maintaining proper brain and nervous system function. Not only does it benefit mental clarity, but it also improves memory, focus, and prevents cognitive decline. Speaking of B12 deficiency, it is unfortunately very common and even more so among vegetarians and vegans, older adults, and those with gut absorption problems. Neha Vardhan, Clinical Nutritionist from Bengaluru and Owner of Vardhaan Healing, explains that "Low B12 levels can also cause brain fog, low concentration and even mood disorders."

Consuming tags of this vital vitamin in a natural form is a brilliant way to keep Vitamin B 12 adequate in your body.

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Eggs 

Eggs, especially the yolks, are excellent source of vitamin B12. One large egg has approximately 0.6 micrograms of it. They also provide a great source of choline, which is also found in foods beneficial for the brain, and — not only that — they are very easy to add to your meals.

Fish particularly Salmon and Tuna

Vitamin B12 is abundant in fatty fish–the likes of salmon, mackerel, or tuna. Just one serving of cooked salmon offers about 80 percent of what you need for the day. In addition to being rich in omega-3 fatty acids that work synergistically with B12 to enhance brain function and decrease inflammation.

Milk and Dairy Products 

Good food sources of B12 for non-vegetarians include milk, cheese, and yogurt. Whole milk provides roughly 1.2 micrograms per cup. Dairy gives busy individuals a simple, tasty means of achieving the image of adequacy. You may have Greek yogurt with some nuts and seeds in it, which is also a B12 source, and it can be, at the same time, a snack.

Cereales Fortificados 

For those consuming a plant-based diet, fortified breakfast cereals provide an easy option. Several brands fortify their cereals with B12, with some providing us with 100 percent of our daily recommended allowance in a single serving. Check the labels, suggests Dr. Vardhan, and make sure you are selecting a high B12 variety with low sugar content.

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Vegan option – fortified plant-based milks

Vitamin B12 is frequently added to almond, soy, and oat milk. If one is avoiding dairy, then this is a good step to fill the gap. Dr Vardhan says: “Always buy the unsweetened versions and shake very well before using since the B12 can settle at the bottom.

Nutritional Yeast

Nutritional yeast, a widely-used food in vegan kitchens, contains B12 and has a cheesy, nutty flavour. Two tablespoons provide more than 200% of your daily requirements. You can sprinkle it on popcorn or pasta or add it to salads to boost flavour and nutrition.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.