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.

Order now: 

List of Vitamin B12-rich fruits

1. Apples

How Does It Improve Vitamin B12 Levels? 

Heard about “An Apple a day keeps a doctor away”? That’s true because along with offering dietary fiber (pectin) and promoting gut health, apples are also a good source for enhancing vitamin B12 levels.

The presence of high vitamin C, dietary fiber, and vitamin B6 content in apples, contributes to vitamin B12 absorption for health benefits.  

Best Way to Include Apple In Diet

Apple is a sweet fruit and is best when eaten raw along with its skin at breakfast or between meals. It is an excellent food source that helps in reducing appetite and helps manage weight. It can be cut into pieces and mixed in fruit salads, smoothies, sandwiches, wraps, or pies.

2. Bananas

How Does It Improve Vitamin B12 Levels?

Bananas are a popular and versatile fruit known for their potassium content. They are also one of the significant sources of vitamin C and manganese which improve gut health and digestion, potentially aiding in vitamin B12 absorption. Additionally, bananas are an excellent source of vitamin B6 which works together with vitamin B12 for energy production.

Best Way to Include Bananas in Diet

Bananas are the most ideal ingredient for morning breakfast used in smoothies, banana shakes, oatmeal, or pancakes. Adding sliced bananas to fruit salads or eating with peanut butter is a good post-workout snack for sustained energy and a quick energy boost.

3. Blueberries

How Does It Improve Vitamin B12 Levels?

Known for their high antioxidant content and polyphenols, Blueberries are also a substantial source to improve vitamin B12 levels by supporting healthy gut microbiomes. Moreover, berries contain antioxidants, which prevent vitamin B12 breakdown in the body. Blueberries are packed with vitamins, minerals, and phytochemicals that contribute to the overall health benefits.

Best Way to Include Blueberries in Diet

Berries are the best way to use and mix in vitamin B12 fortified foods, such as cereals and smoothies mixtures. You can add berries as it is in yogurt, fruit salads, and toppings on the desserts and consume them as a mid-day snack.

4. Oranges

How Does It Improve Vitamin B12 Levels?

Oranges are a well-known source of vitamin C content, which helps prevent vitamin B12 from oxidation in the digestive tract, hence preserving vitamin B12 levels. Additionally, oranges improve the bioavailability of iron and vitamin B12 in the body and they work together to improve red blood cell production.

Best Way to Include Oranges in Diet

Orange juice is one of the famous recipes individuals may conveniently consume in the morning for breakfast or brunchtime. However, orange slices are best eaten raw which increases fibre intake and boosts immunity.

5. Mangoes

How Does It Improve Vitamin B12 Levels?

Mangoes are delicious tropical fruits rich in vitamins A and C, as well as dietary fiber. As a rich vitamin C source, it stabilizes and protects vitamin B12 during digestion. The high dietary fiber, and enzymes like amylase help in elevating gut health and thereby improve the absorption of vitamin B12 in the small intestine.

Best Way to Include Mangoes in Diet

Mango with its delicious taste, is best enjoyed as it is in slices or add it in a smoothie and lassi. Raw mangoes can be added to chutneys or salsa to relish the taste and flavor. There is no definite time to eat mango, you can enjoy it during mid-day or as a dessert after a meal. 

6. Dry Fruits

How Does It Improve Vitamin B12 Levels?

Amongst all the dry fruits, almonds and peanuts contribute greatly towards improving vitamin B12 levels. They are rich in healthy fats, protein, and dietary fiber, which help support the gut lining and balance the gut microbiome, leading to fast absorption of vitamin B12. The antioxidant, vitamin E, and polyphenol protects vitamin B12 oxidation, contributing to maintaining adequate levels in the body.

Best Way to Include Dry Fruits in Diet

Eating overnight soaked almonds in the morning can be helpful or add the chopped nuts in kheer and desserts. It is best paired with vitamin B12-fortified foods such as cereals and trail mixes. 

7. Strawberries

How Does It Improve Vitamin B12 Levels?

Strawberries are rich in antioxidants, vitamin C, and both of which create a favorable environment for vitamin B12 absorption in the gut. The antioxidants in strawberries, anthocyanins, and ellagic acid also help in preserving the effectiveness of vitamin B12 in the body. 

Best Way to Include Strawberries in Diet

Strawberries are known for their sweet and tangy taste, making them versatile for eating. You can enjoy the fresh strawberries with a chocolate dip, add them to salads, smoothies, or as a topping for yogurt.

8. Avocados

How Does It Improve Vitamin B12 Levels?

As known Avocados are rich in healthy fats (monounsaturated fats) which support maintaining gut lining integrity, and enhance overall nutrient absorption including vitamin B12. It is also rich in vitamin B9 (folate), which is important to work with vitamin B12 for the production of red blood cells, DNA synthesis, and preventing megaloblastic anemia.

Best Way to Include Avocadoes in Diet

Avocadoes can be spread on toast or sandwiches for early morning breakfast or snack time. Add the avocado to smoothies or salad for a buttery smooth texture.

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.

Tips to Incorporate These Fruits into a Diet Plan

Morning - Avocado toast + boiled egg / fortified cereal with strawberries, for energy boost in the morning.

Mid-morning - Take 6-8 almonds or a small bowl of peanuts + a few raisins/ 1 full apple for sustained energy and appetite.

Lunch - Eat 2 chapati + a small bowl of dal, with a salad that has avocado slices + yogurt 

Evening Snack - Eat a whole-grain toast with peanut butter  or drink a smoothie with strawberries

Dinner -  Normal dinner of your choice which has 2 chapati + a small bowl of dal or curry, with a salad.

Bedtime - 2 Dates or figs with warm milk for a good night's sleep. 

Conclusion

Although fruits are not typically considered significant sources of vitamin B12, incorporating the above-listed fruits into your diet can contribute to improved absorption of this vitamin. It's important to remember that vitamin B12 is predominantly found in animal-based foods. Therefore, it is recommended to consider incorporating vitamin B12 supplements or other fortified foods into your diet to ensure you meet your daily requirements.