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Vajra Alkaline RO

   Vitamin rich Alkaline RO Water Purifiers

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Vitamin B12

Vitamin B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or supplements. Vegetarians, pregnant or breastfeeding women, are at high risk of Vit.B12 deficiency. 

Vit.B12 is necessary for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function.

Vitamin B12 rich Diet

1. Organ meats are some of the most nutritious foods out there. Liver and kidneys, especially from lamb, are rich in vitamin B12.  

2. Clams are small, chewy shellfish that are packed with nutrients. This mollusk is a lean source of protein and contains very high concentrations of vitamin B12.

3. Sardines are small, soft-boned saltwater fish. They’re usually sold canned in water, oil or sauces, though you can also buy them fresh. Sardines are super nutritious because they contain virtually every single nutrient in good amounts.  

4. Beef is an excellent source of vitamin B12. One grilled flat iron steak (about 186 grams) provides almost 200% of the RDI for vitamin B12. 

5.Cereal fortified with vitamin B12 may also help you increase your vitamin B12 levels. A 3/4-cup (29-gram) serving of Malt-O-Meal High Fiber Bran Flakes provides 137% of the RDI.  

6. A 3.5-ounce (100-gram) serving of cooked tuna provides 9.4 mcg of vitamin B12. That’s 157% of the RDI.  

7. Two tablespoons (16 grams) of nutritional yeast provide 7.8 mcg of vitamin B12. That’s 130% of the RDI.  

8. A 3.5-ounce (100-gram) serving of trout contains 7.5 mcg of vitamin B12. That’s 125% of the RDI.  

9. A half fillet (178 grams) of cooked salmon offers more than 80% of the RDI for vitamin B12. 10.One cup (240 ml) of soy milk contains 2.6 mcg of vitamin B12, or 45% of the RDI. 

 

Did You Know?

The recommended daily intake (RDI) is about 2.4 mcg but slightly higher for pregnant or breastfeeding women.