Top 10 Vitamin B12 Fruits to Supercharge Your Energy Levels


Do you feel tired all day long? Do you turn to packed energy drinks for a quick energy boost? All these symptoms indicate a deficiency of vitamin B12. So, what would be the next step? Either take synthetic vitamins and supplements or go natural—the choice is yours. But if you ask anyone, they will surely recommend adding vitamin B12 fruits and vegetables to your diet.

Having a nutrition and healthy diet isn’t enough; it should have a blend of vitamins, minerals, and other essential supplements to keep your body energetic. Vitamin B12 has proven to be beneficial for people dealing with excessive tiredness, fatigueness, and sleep apnea.

In this article, we will talk about the top 10 vitamin B12 fruits that can help boost your energy levels and keep you fit. So, get ready to supercharge your day with a bowl of fruits that are not only delicious but nutritious.

List of Top 10 Vitamin B-12 Enriched Fruits to Add to Your Diet

If you’re looking for vitamin-enriched fruits, here’s a list of some super fruits packed with vitamins, minerals, and other essential supplements.

1. Bananas

Bananas are wholesome and nutrient-packed fruits that you can easily add to your diet. They are a top-notch source of vitamin B12, making them one of the most beneficial fruits to consume.

The best thing about Banana is that they are super-affordable. They are also rich in potassium and fiber, which aid in alleviating constipation, reducing stress, and managing blood pressure. Furthermore, they play a role in maintaining body temperature.

2. Blueberries

Blueberries are one of the best vitamin B12 fruits on the market. They are packed with antioxidants that promote optimal health and bolster your skin’s resistance against inflammation, which can lead to acne and premature aging.

Blueberries also offer other benefits, such as aiding weight loss, improving digestion, and reducing stress. Moreover, they are beneficial for gut health and are particularly good for people with diabetes.

3. Oranges

Oranges are a powerhouse of nutrients, including vitamin B12. They are an excellent source of calcium, beta-carotene, antioxidants, and other essential nutrients for a healthy body.

Oranges offer a wide range of benefits for the body, skin, and hair, from providing calcium to vitamin C. They are energizing and invigorating, making them perfect for a quick energy boost. You can enjoy them as a refreshing juice or eat them as they are.

4. Guava

Guava is a tropical fruit loaded with vitamin C and other essential nutrients. It’s a wonderful addition to your diet as it contains traces of vitamin B12. You can enjoy this fruit as nature intended or include it in smoothies for an extra energy kick. It is one of the most delicious vitamin B12 fruits you will ever have.

5. Kiwi

Kiwis are not only a vitamin C powerhouse but are also known for their refreshing taste and vibrant green flesh. Although they contain a small amount of vitamin B12, they can quickly restore your energy levels. You can slice this fuzzy fruit over your breakfast cereal or make a rejuvenating smoothie with it to incorporate it into your morning routine.

6. Prunes

Prunes, also known as dried plums, have a massive amount of nutrients, including a significant amount of Vitamin B12. Their high fiber content and abundant antioxidants make them an excellent choice for maintaining a healthy digestive system.

Prunes are not only a tasty snack that can be enjoyed on their own, but they can also be a delightful addition to various baked goods, providing an energy boost when needed.

7. Blackberries 

Blackberries are a delightful fruit that is high in Vitamin C and fiber and contains a high amount of Vitamin B12. Their delicious taste makes them a perfect snack to enjoy on their own, or they can be used to add a burst of flavor to smoothies or as a nutritious topping for breakfast cereals like muesli.

8. Mulberries

Mulberries are unique fruits with a sweet and tart flavor. They contain a high amount of Vitamin B12 and offer numerous health benefits. These berries, whether fresh or dried, are rich in antioxidants. They can be enjoyed on their own, mixed into yogurt, or sprinkled on salads for an extra energy kick.

9. Pomegranate 

If you’re looking for a delicious vitamin B12 fruit that boosts your energy, consider incorporating pomegranate into your daily diet. This fruit is rich in Vitamin B12 and packed with antioxidants. You can enjoy sprinkled pomegranate seeds over salads or savor a refreshing glass of juice to enhance your energy levels.

10. Currants

Currants in red, black, and white varieties are small berries with a tangy flavor. They are a good source of Vitamin C and contain a small amount of Vitamin B12. These little gems can be enjoyed as a snack, used as an ingredient in baked goods, or used to add a tangy twist to jams and sauces.


What Food is Highest in Vitamin B12?

While Vitamin B12 fruits contain the highest amount of supplements for daily energy, they are not the only option out there. There are many other superfoods that can naturally increase Vitamin B12 levels in your body.

Here’s a table showing Vitamin B12-rich foods with their daily value requirements:

Food Percentage of Daily Value
Yogurt – 6 ounces 43
Milk – 250 ml 54
Egg Whole 19
Cheese (1 slice) 28
Breakfast Cereals 25

How Much B12 is OK Per Day?

Your body’s daily requirement for vitamin B12 differs from person to person. Additionally, it depends on your body’s condition and age. Below is a table showing the recommended daily amount of vitamin B-12 for adults.

Life Stages Recommended Amount
Birth to 6 months 0.4 mcg
7-12 months 0.5 mcg
1-3 years 0.9 mcg
4-8 years 1.2 mcg
9 -13 years 1.8 mcg
14-18 years 2.4 mcg
Adults 2.4 mcg
Pregnant women 2.6 mcg
Breastfeeding mothers 2.8 mcg

Benefits of Vitamin B12 Fruits

Eating a variety of fruits is crucial for enhancing your Vitamin B12 intake, which offers several benefits:

#1. Helps in Promoting Bone Health

Vitamin B12 is beneficial for those with fragile bones. It works in conjunction with other vital nutrients to support bone health. Vitamin B12 assists in the production of collagen, a protein that forms the structural framework of bones. This collagen provides the bones with the durability and flexibility needed to resist fractures. Vitamin B12, along with other B vitamins, plays a role in the process of bone regeneration. This process, which involves the continuous breakdown and formation of bone tissue, is essential for maintaining bone health and the bones’ ability to adapt to stress and bodily changes.

#2. Helps in RBC Production

Cobalamin, also known as vitamin B12, is required for the bone marrow to produce red blood cells (RBCs). It supports the overall health and function of red blood cells by aiding in the formation of the cell’s nucleus and maintaining the cell membrane. By increasing your vitamin B12 fruits intake, you can expect great health.

#3. Prevents Anemia

Anemia occurs when our bodies lack a sufficient number of healthy red blood cells. Vitamin B12 aids our bodies in producing red blood cells, thereby helping to prevent anemia.

#4. Maintains Neurological Well-being

Vitamin B12 fruits help maintain a healthy nervous system. It aids in the production of dopamine and serotonin, neurotransmitters that uplift mood. As a result, B12 has the potential to ward off and alleviate conditions like anxiety and depression.

#5. Work as an Energy Enhancer

Feeling tired, weak, or low on energy? Vitamin B12 is often recognized as an energy-boosting component among various dietary elements. It helps convert the glucose from carbohydrates into ATP, a molecule that fuels our cells. Thus, B12 helps transform the food we consume into energy our body can use.


#6. Promotes Healthy Skin, Hair, and Nails

When it comes to promoting healthy skin, Vitamin B12 is a champion. It helps reduce skin pigmentation and clarifies the complexion, which is why individuals with skin discolorations are often advised to take B12 supplements.

Furthermore, a deficiency in B12 can lead to hair loss, making it a vital element for hair growth. B12 also plays a crucial role in maintaining robust, healthy nails. Specifically, it aids the body in absorbing iron, ensuring the production of sufficient red blood cells. Poor iron levels or anemia can directly impact nail health, often resulting in thin, white, and brittle nails.

#7. Promotes Heart Health

Increased levels of homocysteine in the blood have been linked to a heightened risk of heart disease. Your homocysteine levels may rise if you’re severely deficient in vitamin B12. Therefore, by reducing homocysteine levels, vitamin B12 could lower your heart disease risk.


Fruits are nature’s biggest gift to mankind. They are utterly delicious and have tons of nutrients, vitamins, and minerals. Particularly, vitamin B12 fruits listed above are not only tasty but helps boost energy levels.

However, it’s important to note that fruits can only fulfill about 5% of the daily vitamin B12 requirement. Therefore, those following a vegan or vegetarian diet should include other sources of vitamin B12 to ensure a balanced diet. Despite this, fruits are rich in a variety of essential vitamins, minerals, and antioxidants that contribute to overall health.

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