The Ultimate Vitamin B12 Rich Sources Checklist

 

Vitamin B12 helps our nervous systems function and proper growth and development. Some health issues such as abrupt weight loss, anemia, and constipation are sometimes due to Vitamin B12 deficiency. Usually, vegetarians experience these issues because Vitamin B12 is naturally available in animals.

Vitamin B12 is an essential nutrient not made by our bodies, so we need to get it from our diet. Vegetarians, pregnant women, and nursing mothers are some groups of people at risk of deficiency. They need to track their diets closely to ensure enough vitamin B12 intake.

Below are some foods rich in vitamin B12 to add to your diet.

Liver and kidneys

Organ meats are nutrient-packed foods, especially for the liver and kidneys. Lamb, veal, and beef kidneys are good sources of high vitamin B12.

Sardines

Sardines are small, soft-boned saltwater fish. They contain high amounts of nutrients such as omega-3 fatty acids, vitamin B12, and other nutrients, which provide various health benefits like improving heart health.

Beef

Beef is an excellent source of vitamin B12. Low-fat cuts of meat contain high concentrations of vitamin B12. You can prepare it by boiling, grilling, or roasting instead of frying to preserve the B12 content.




Fortified cereal

Fortified cereal may be a good option for vegetarians and vegans. Fortified cereals can be a good source of B vitamins, especially B12. Food fortification involves adding nutrients that are not part of the food.

Research shows that regular eating of fortified cereals may help increase vitamin B12 concentrations. Choose fortified cereals that are low in added sugar and high in fiber or whole grains.




Tuna

Tuna is high in nutrients, including protein, vitamins (A, B3, and B12), phosphorous, and selenium. The dark muscles have high amounts of vitamin B12.

Trout

Trout fish is a rich source of protein, omega -3 fatty acids, and B vitamins. Trout also contains minerals such as manganese, phosphorus, and selenium.

Salmon

Salmon contains high concentrations of omega-3 fatty acids and B vitamins. Salmon also offers a high amount of protein.

Fortified non-dairy milk

Non-dairy milk is a nutritious vegan replacement for dairy milk. Soy, almond and rice milk are not naturally high in vitamin B12, but they may be fortified, making them an excellent source of this vitamin.

Milk and dairy products

Milk and other dairy products, such as yogurt and cheese, contain high amounts of protein, vitamins (B12), and minerals.
Full-fat plain yogurt intake may help improve vitamin B12 levels in people deficient in this vitamin.

Eggs

Eggs are a rich source of protein and B vitamins, especially B2, B12, and D. Research has shown that egg yolks have higher vitamin B12 concentrations than egg whites. The B12 in egg yolks is easier to absorb. Endeavor to eat whole eggs instead of just their whites.




Summary

Vitamin B12 is an essential nutrient not made by our bodies, so we need to get it from our diet. Your body requires this vitamin to stay healthy. You can get it from animal-based foods or supplements regularly. 

Add the above-listed foods to your diet to obtain vitamin B12. These include; eggs, milk, dairy products, fortified non-dairy milk, salmon, trout, tuna, fortified cereal, beef, sardines, liver, and kidneys.

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