What fruits have vitamin B12? [13 fruits + consumption tips]

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Vitamin B12 or Cobalamin from It supports the health of the skin, eyes and bones and is essential for maintaining brain and mind function. Therefore, it is natural that many people look for sources of this important nutrient or ask the question what fruits have vitamin b12.

The fact is that fruits do not contain cobalamin, and this nutrient is mainly found in animal products. However, this does not reduce the value of the fruits. This category of food can help the body improve general health in combination with cobalamin. To get more information about this topic, we suggest you stay with us until the end of this article from Darmankade Health Magazine.

Do fruits have vitamin b12?
- 1. Simultaneous consumption of fruits with sources of vitamin B12
- 2. Improving the function of the digestive system and helping to absorb cobalamin
Final word
Frequently Asked Questions

What fruits have vitamin b12?

Cobalamin A It is a water-soluble vitamin that supports the production of red blood cells, DNA synthesis, and the proper functioning of the nervous system, and even plays a role in skin and hair health. But since humans are unable to produce this vital nutrient naturally, it is necessary to add sources of it to the diet or take a supplement.

Although many online sources list fruits rich in cobalamin, the truth is that this nutrient does not occur naturally in plant foods; Unless that food is fortified with vitamin B12. However, many fruits contain important nutrients that help the body use cobalamin more effectively. In the following, we mention some of them.

Do you not know if your body has enough vitamin B12 or not?

Make an appointment with a specialist right now and put your mind at ease. Good nutrition doctor in Tehran Telephone nutrition consultation FruitRelationship with vitamin B12 Complex rich in vitamin C, increasing iron absorption and helping to reduce the risk of anemia along with cobalamin, raspberries, strawberries and blackberries contain antioxidants and folate, help in DNA synthesis and better use of vitamin B12 in the body, blueberries, reduce inflammation in the digestive tract and help in more effective absorption of cobalamin, source of vitamin B6 and cooperate with cobalamin in the production of red blood cells, bananas, improve intestinal health and help in better absorption Vitamins Avocado is a good source of folate and cooperates with vitamin B12 in the production of red blood cells. Apples increase iron absorption and prevent anemia along with sources of cobalamin. Improve general health and help the body use cobalamin. Improve intestinal health and increase absorption of vitamins. Citrus fruits

Evidence on oranges and other citrus fruits, including grapefruit and limes, suggests that these fruits are good sources of vitamin C; A vitamin that supports the function of the immune system and the production of collagen and increases the absorption of iron in the intestine. Iron, in turn, participates synergistically with vitamin B12 in the formation of red blood cells and minimizes the possibility of anemia.

Along with vitamin B12 sources, oranges help prevent anemia.

2. Raspberries, Strawberries, and Blackberries

Raspberries, strawberries, and blackberries are rich in antioxidants that prevent cell damage and help the body make better use of vitamin B12 found in other sources. Folate (vitamin B9) found in these fruits can be used along with cobalamin for DNA synthesis and production of red blood cells.

3. Blueberry

A review of properties of blueberry shows that this fruit, like raspberries and strawberries, is rich in antioxidants and prevents inflammation in the digestive system. A healthy digestive system makes the cobalamin in the diet or supplements more efficiently absorbed and used in different processes.

4. Plums

In addition to fiber and vitamin C, plums are a good source of vitamin B6. This vitamin helps support the functioning of the nervous system and, along with vitamin B12, plays a role in the synthesis of red blood cells and energy production.

5. Banana

In response to the question of which fruits have vitamin B12, we must say that although bananas lack this nutrient, vitamin B6 can play a role in various processes, including the production of blood cells, along with cobalamin. The fiber of this fruit also strengthens the intestinal microbiome and helps in better absorption of vitamins. Other properties of bananas include blood pressure control, heart health and sports performance improvement. 6. Avocado

Avocado is a good source of healthy fats and folate. The fats in this fruit help to better absorb fat-soluble vitamins; While folate closely cooperates with cobalamin in many body functions, including DNA synthesis and red blood cell production.

Due to its high fat content, avocado is classified as a high-calorie food, and for this reason, its consumption should be moderate. You can consult online nutrition doctor to determine the permissible limit of consumption.

Folate in avocado, along with vitamin B12, plays a role in the production of red blood cells.

7. Mango

If you have been asked which fruits have vitamin B12 or which foods increase the effectiveness of this vitamin, we must mention mango. Mango is one of the fruits with many characteristics that increase the overall quality of the diet and help the body use cobalamin. This fruit is considered as a good source of fiber, vitamin C, vitamin B6, folate and vitamin A and plays a role in strengthening the immune system, improving digestion and preventing disease.

8. Apple

Apple does not contain cobalamin and other B vitamins are also found in small amounts. However, it is one of the good sources of vitamin C; A vitamin that helps to increase the absorption of iron in the intestine and causes iron, in cooperation with cobalamin, to prevent anemia and its complications, including fatigue and weakness.

9. Pomegranate

Pomegranate contains antioxidants that prevent cell damage by free radicals and create a healthier environment in the intestine for absorbing vitamins. Evidence on properties of pomegranate shows that this fruit has a prebiotic effect and increases the number of beneficial bacteria in the gut. In addition, it is rich in fiber; A substance that is necessary to maintain the health of the digestive system and prevents problems that reduce the absorption of cobalamin.

10. Kiwi

Although kiwi does not contain vitamin B12, it contains fiber, vitamin C and other antioxidants, all of which help improve digestive health. The optimal functioning of the digestive system makes the body absorb various nutrients, including cobalamin, more effectively. In order to learn more about the properties of this fruit and how to use it, we suggest you refer to the article When to eat kiwi in Darmankade health magazine.

11. Coconut

Coconut is rich in minerals such as iron and copper, which play a role in the formation of red blood cells and support the digestive system. Fiber and healthy fats in this food are also useful for maintaining intestinal health and enhancing nutrient absorption; This can help the body to optimally use vitamin B12 from other sources. Fruits do not contain vitamin B12, but they help the body to use this vitamin in a better way.

Why don't fruits have vitamin B12?

In response to the question of which fruits have vitamin B12, we mentioned the absence of this nutrient in plant foods. Now we are going to explain the reasons for this.

Basically, cobalamin is produced by bacteria that exist in the soil and the digestive system of animals. Plants do not need this vitamin for their growth and therefore do not produce or store it. However, fruits contain important vitamins, minerals, and antioxidants that improve the body's function and increase its efficiency in absorbing cobalamin and using this nutrient.

The foods containing vitamin B12 are primarily animal meat, fish, eggs, and dairy. Vegetarians, people who are pregnant or nursing, and others who are at risk of deficiency may need to take supplements.

Foods containing vitamin B12 mainly include animal meat, fish, eggs and dairy products. Vegetarians, pregnant or lactating women, and others at risk of deficiency may need to supplement.

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Practical Tips for Getting Vitamin B12 and Improving Health

From Nutrition Doctor, the most effective approach to maintaining the general health of the body is to combine plant foods with sources of cobalamin and prevent problems that can reduce the absorption of nutrients in the intestine.

1. Simultaneous consumption of fruits with sources of vitamin B12

Plan your meals in such a way that they include both rich sources of cobalamin and contain fruits that support the proper functioning of the body. For example, by making a nutritious drink using milk and various fruits, you can get a wide range of essential vitamins and minerals.

2. Improving the function of the digestive system and helping to absorb cobalamin

Cobalamin is fully absorbed when the digestive system is healthy. For this purpose, it is recommended to consider the following points:

Avoid alcohol consumption: Alcohol addiction can damage the digestive system and cause vitamin deficiency.
Stress control: Chronic stress leads to digestive discomfort and affects the absorption and metabolism of nutrients.
Sufficient sleep: People who sleep less than seven hours a night. If they sleep, they are at risk of developing digestive disorders.
Treatment of digestive diseases: Problems such as gastritis, Crohn's disease and celiac disease that affect the digestive system prevent the body from fully absorbing cobalamin.
What foods should vegetarians use instead of fruits?

Up to this part of the article, we answered the question of which fruits have vitamin b12 and pointed out the important fact that vegetarian foods naturally lack this nutrient. Now the question may arise as to how vegetarians can get the cobalamin their body needs.

In response, we must say that if your vegetarian diet is lacto-ovo, that is, you eat eggs and dairy products, you can get the necessary cobalamin from these animal foods. Consuming cobalamin-enriched foods, including breakfast cereals and plant-based milks (soy, almond, etc.), also help provide this vitamin.

However, if you have completely eliminated animal products or are not sure whether your vitamin intake is sufficient, use a supplement. Taking a supplement is one of the surest ways to prevent nutrient deficiencies.

Final Word

Although fruits do not contain cobalamin, knowing this will help you design an effective and balanced diet. The main thing is to combine sources of this vitamin with fruits. Because fruits can improve the overall health of the body and facilitate the absorption of nutrients in the intestine. So focus on reliable sources of cobalamin, such as animal products, fortified foods, and supplements, while eating fruits to improve your health. To get more detailed guidance on the consumption of different sources of vitamin B12, you can consult a nutritionist through Mankade site.

Frequently Asked Questions
Can fruit consumption compensate for cobalamin deficiency?
In response to the question of which fruits contain vitamin b12, we said that plant foods basically lack this nutrient. Therefore, if you suffer from its deficiency, you should go to animal products and supplements.
Does eating fruit disrupt the absorption of vitamin B12?
No. No fruit has a negative effect on cobalamin absorption. In fact, fruits support the health of the digestive system and the absorption of this nutrient.
What foods should we use to supply vitamin B12?
Include animal products including red meat, chicken, fish, eggs and dairy products in your daily schedule. Some plant foods enriched with cobalamin also help to provide this nutrient.

Source: wellbeingnutrition

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