We all know the importance of a balanced diet, which means including all the macro and micronutrients.

In this article, we will discuss one such micronutrient, Vitamin B12, which is crucial for maintaining our overall health and well-being. This vitamin is a water-soluble vitamin and is found in animal-based products. And hence, vegetarians can have a hard time finding food sources rich in Vitamin B12. 

As important as it is to consume vitamin B12-rich foods, it is equally difficult to find sources. The good news is that some fruits are rich in vitamin B12. We'll discuss those fruits and their benefits.

What is Vitamin B12?

Vitamin B12 is also known as cobalamin which is necessary for our body's proper functioning. It plays several significant roles in our body, like red blood cell production, DNA synthesis, and nervous system maintenance.

Vitamin B12 cannot be synthesized in our body which is why it must be consumed through our diet or supplements. It is then absorbed by the stomach, stored in the liver, and used whenever the body demands it.

Vitamin B12 Supplements 

Currently, the daily recommended value for vitamin B12 is 2.4 micrograms (mcg). It is quite possible that you don't get enough vitamin B12 daily from your diet alone. 

Hence, adding Vitamin B12 supplements to your diet ensures you no longer have to worry about its deficiency. 

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List of Vitamin B12-rich fruits

Apples:

Heard about “An Apple a day keeps a doctor away”? That’s true because along with offering numerous benefits, apples are also a good source of vitamin B12 which supports overall well-being.

Bananas:

Bananas are a popular and versatile fruit known for their potassium content. They are also one of the significant sources of vitamin B12, and also provide essential vitamins, minerals, and dietary fiber, making them a nutritious addition to your diet.

Blueberries:

Known for their high antioxidant content, Blueberries are also a substantial source of vitamin B12. Blueberries are packed with vitamins, minerals, and phytochemicals that contribute to the overall health benefits.

Oranges:

Oranges are a well-known source of vitamin C content, it is also rich in vitamin B12 content. It offers essential nutrients, including dietary fiber and other vitamins, making it a refreshing and nutritious fruit choice.

Mangoes:

Mangoes are delicious tropical fruits rich in vitamins A and C, as well as dietary fiber. They are also amongst the richest sources of vitamin B12 and provide a range of other essential nutrients.

Dry Fruits:

Amongst all the dry fruits, Almonds and peanuts are excellent sources of healthy fats, protein, and vitamin B12. They also offer other nutritional benefits, making it a great addition to a well-rounded diet.

Strawberries:

As known for their sweet and tangy taste, Strawberries are rich in antioxidants, vitamin C, as well as vitamin B12. And this fruit has numerous ways in which it can be enjoyed such as in salads, smoothies, or as a topping for yogurt.

Avocados:

As known Avocados are rich in healthy fats, dietary fiber, and various vitamins and minerals. Amongst these, vitamin B12, is one of the significant vitamins it offers, along with a host of other health benefits, including promoting heart health and supporting healthy skin.

It's important to remember that if you're following a plant-based or vegetarian diet, obtaining sufficient vitamin B12 may require additional supplementation or incorporating fortified foods into your meals.

Consult with a healthcare professional or a registered dietitian for personalized advice on meeting your vitamin B12 needs.

Conclusion

Although fruits are not typically considered significant sources of vitamin B12, incorporating the above-listed fruits into your diet can contribute to your overall nutrient intake. It's important to remember that vitamin B12 is predominantly found in animal-based foods, making it particularly challenging for those following a plant-based or vegetarian diet to obtain adequate amounts. Therefore, it is recommended to consider incorporating vitamin B12 supplements or other fortified foods into your diet to ensure you meet your daily requirements.