Top -15 Vitamin B12 Foods

According to National Institute of Health, vitamin B12 is a nutrient that assists with maintaining the health of the nerve cells, creation of the red blood cells and the health of the brain.

Vitamin B12 also produces a genetic material in the cells (DNA).

Vitamin B12 can prevent a certain type of anemia which is known as megaloblastic anemia.

This causes people to feel extremely tired and lethargic.

According to doctor  Viatcheslav Wlassoff,  lack of vitamin B12 can result in permanent damage to the nerves, this could potentially lead to paralysis.

A lack of vitamin B12 can also lead to mental impairment and a decrease in energy.

Vitamin B12 assists with the formation of the red blood cells, with a lack of vitamin B12 this results in the cells inability to carry sufficient oxygen.

 

Vitamin B12 deficiency

 

The symptoms of vitamin B12 deficiency are:

  • Shortness of breath
  • Fatigue
  • Lack of libido
  • Low sperm count
  • Lethargy
  • Depression
  • Constipation
  • Anemia
  • Asthma
  • Heart palpitations
  • Pale skin
  • Loss of memory
  • Changes in behavior
  • Nerve problems such as: numbness, difficulty with walking and tingling
  • Vision impairment
  • Loss of appetite

Those who suffer with conditions such as a leaky gut, thinning of the stomach lining, Crohn’s disease, alcoholism or heavy drinking, weight loss surgery, lupus, Grave’s disease and digestive malabsorption are more likely to suffer with vitamin B12 deficiency.

Vitamin B12 is mainly found in meats and animal products such as cheese, milk etc.

Vegetarians and vegans usually resort to supplements that are high in folate and vitamin B12.

Infants of vegan mothers are more likely to suffer with a vitamin B12 deficiency.

These children are at risk of suffering with procrastination in general development, delays in the development of the nervous system and anemia.

The recommended allowance of vitamin B12 depends on your age, diet, medications that are consumed-if any and your medical conditions.

As you age, risk of vitamin B12 deficiency usually increases.

 

Foods that Contain the Highest Amount of Vitamin B12

 

milk and b12 vitamin

 

Milk

 

Milk is a rich source of vitamin B12, calcium and vitamin A and D.

You only need to consume one cup of milk at a time to get sufficient amount of vitamin B12.

People who are lactose intolerant can consume soy milk as an alternative.

Soy milk is also very low in calories.

Soy milk also carries high amounts of vitamin B12.

Yogurt is also high in vitamin B12.

One cup of milk consists of  about one microgram of vitamin B12, while just a quarter cup of yogurt consists of approximately 1.49 micrograms of vitamin B12.

 

cheese plater

 

Cheese

 

Cheese has a variety of other beneficial nutrients to offer besides vitamin B12.

Cheese is high in iron, phosphorus, calcium, protein, vitamins A, D and E.

There is also a wide variety of different cheeses to choose from such as mozzarella, Swizz, Parmesan, feta and Gjetost – which is produced from goats milk.

Each of these cheeses are rich sources of vitamin B12.

Whilst all of these carry different amounts of vitamin B12, they still contribute to the recommended daily intake of vitamin B12.

Cheese adds flavor and a pleasant taste to many culinary dishes.

Cook pastas, pizzas and sandwiches that contain cheese to boost your vitamin B12 levels.

 

eggs on a desk

 

Eggs

 

Believe it or not, its not only chicken eggs that are beneficial for your health but also: duck, goose, quail and fish eggs.

Eggs consists of many beneficial nutrients such as: protein, iron, riboflavin and vitamin A and D.

Each variety of eggs carry different amounts of vitamin B12.

However, each and every egg still are very rich sources of vitamin B12.

The egg yolks contain most of the vitamin B12. Fish eggs are rich sources of zinc, phosphorus, iron and vitamin A, D and E.

It has also been said that fish eggs are richer in vitamin B12 than chicken eggs.

 

beef as rich source of vitamin b12

 

Beef

 

Beef is an excellent source of vitamin B12.

Beef also has other beneficial nutrients such as zinc, protein, iron and phosphorus.

Iron and vitamin B12 are beneficial for the prevention and treatment of anaemia.

Beef is beneficial for maintaining the health of the red blood cells.

It is also beneficial for your brain health and the production of hormones.

Beef consists of 1.5 micrograms of vitamin B12, which is approximately 60% of the recommended daily allowance of vitamin B12.

Beef should be a part of your diet.

However, it must be consumed moderately.

Too much beef might be harmful to your health.

 

fish on a plate

 

Fish

 

Fish are high in vitamin B12 as well as other vital nutrients such as omega 3, fatty acids, calcium and vitamin D.

There is also a variety of different types of fish that carry large amounts of vitamin B12.

They are: salmon, tuna, mackerels, sardines and herrings.

The fatty acids that these fish contain are extremely beneficial for preventing heart diseases.

The healthy fatty acids that it contains is also a necessary part of your regular diet and beneficial for your general health.

Fish is also highly recommended for pregnant women, not only because of its richness in vitamin B12 but also for its other vital nutrients.

However, if you are pregnant, you should stay away from large predatory fish, since it could contain a lot of mercury.

 

cooked lamb rich in b12

 

Lamb

 

Lamb is an excellent source of vitamin B12.

It also has many other wonderful and beneficial health benefits.

Lamb is high in niacin, omega 3, omega 6, folate, zinc and vitamin B1, B2 and B6.

These nutrients assist with the treatment and prevention of cardiovascular diseases, this is because it contains all the vital fatty acids.

Lamb has even been said to reduce oxidative stress.

Lamb has also been proven to reduce inflammation and it assists with boosting your metabolism.

Lamb also assists with balancing the blood sugar levels and it is a rich source of protein.

Lamb does not contain any carbohydrates.

 

chicken skinless

 

Chicken

 

Chicken is a rich source of vitamin B12, it is even higher in vitamin B12 when consumed with the chicken skin.

It is also high in protein, phosphorus, selenium, niacin and vitamin B6.

The daily recommended allowance is one chicken breast.

Chicken contains 0.31 micrograms of vitamin B12, with its skin.

Usually people who don’t consume red meats, include chicken in their regular diet as a healthy alternative.

Chicken is also rich in folate and folic acid.

Unlike red meats, chicken doesn’t contain calories and high amounts of fat.

Chicken is also a very popular dish worldwide and is prepared in many different ways.

 

clams dish

 

Clams

 

Clams have an abundance of vitamin B12 along with other vital and beneficial nutrients such as iron, selenium, protein, manganese, phosphorus, riboflavin, copper and vitamin C.

Vitamin C is beneficial for breaking down the iron in your body, which then carries oxygen to your red blood cells.

In the process, these cells produce energy.

Clams are also beneficial for maintaining the health of the nerve system and it effectively fights off megaloblastic anaemia.

Clams are also excellent for repairing and building tissues and muscles.

Fresh clams are highly recommended instead of canned clams, as fresh clams are more nutritious than canned clams.

 

eat cereal to get b12 vitamin

 

Fortified Cereals

 

Fortified cereals are highly recommended for vegans and vegetarians, in order to gain a daily supply of vitamin B12.

They are a rich source of vitamin B12.

Fortified cereals are recommended for children, adults and elders because of its many wonderful health benefits.

Fortified cereals assist with lowering the homocysteine levels in the blood, this is beneficial for preventing dementia, strokes, cardiovascular diseases and heart attacks.

Therefore fortified cereals is a must for the elders and it should be included in their daily diet.

When purchasing fortified cereals, read the labels carefully and ensure it contains an active form of vitamin B12 which is called colobalamin or cyanocolobalmin.

 

yeast extract as b12 source

 

Yeast Extract Spreads

 

Yeast extract spreads are suitable for vegans and vegetarians.

Yeast extract spreads can be used sparingly.

You only need to add two teaspoons to your cereal or smoothie.

Yeast extract spreads can also be used as a substitute for butter over toast and crackers.

It has a rich and cheesy taste.

Yeast extract spreads has also become quite popular among vegans.

One hundred grams of yeast extract spreads provide you with approximately 8 percent of your vitamin B12 daily allowance.

 

oysters b12 source

 

Oysters

 

Oysters are rich sources of vitamin B12, zinc and protein.

They also consist of the necessary amount of amino acid.

Oysters also carry moderate amounts of riboflavin and niacin.

They are also very beneficial for the prevention of cardiovascular diseases.

Oysters are also rich antioxidants.

Oysters boost the immune system effectively and break down the carbohydrates in your system, this produces energy.

Oysters also boost your libido levels.

They assist with preventing colds because they support the immune system efficiently.

Oysters are also beneficial for strengthening of your muscles.

Canned oysters are usually packed in oil, this oil is also beneficial for your health and it contains healthy fats.

 

crab cooked b12

 

Crabs

 

Crabs have many amazing health benefits.

They are extremely rich sources of vitamin B12, A, C, zinc, protein, selenium and copper.

They provide a sweet and succulent taste which makes it an enjoyable dish.

Crabs are also very low in calories, which makes them an excellent choice for a weight loss diet.

Unlike other seafood, crabs contain a mineral called chromium, which assists in controlling the glucose levels in the bloodstream.

Crabs are recommended for people who are suffering with diabetes type 2.

A three ounce crab provides around 9.8 micro-grams of vitamin B12.

Crabs are also beneficial for boosting the energy levels.

 

whey b12 vitamin

 

Whey Powder

 

Whey powder is commonly known as a protein powder and it is used for body building.

The truth is whey powder is also an excellent source of vitamin B12.

Whey powder contains 1.2 micro-grams per cup.

Whey powder is also suitable for vegans and vegetarians.

Whey powder can be added to your breakfast cereals, smoothies and they can even be blended along with a variety of your favorite fruits.

It is recommended to consume whey powder at breakfast time, since it boosts your energy levels.

Whey powder also absorbed and digested very quickly in your body once it has been consumed.

 

octopus cooked as great source for b12

 

Octopus

 

Octopus carries extremely large amounts of vitamin B12.

A three ounce octopus contains around 30 micro-grams of vitamin B12, this exceeds your recommended daily allowance.

Octopus should be consumed moderately.

For people who suffer with high cholesterol levels, octopus should not be consumed daily.

Octopus is also lean and it is high in protein, iron and selenium.

Octopus supports your metabolism, assists with the creation of new red blood cells and maintains the health of your brain.

Octopus is also very low in calories.

There is a variety of methods in which octopus can be prepared, they can be included in salads, gumbos and pastas.

 

cooked lobster great b12 source

 

Lobsters

 

Lobsters are rich in vitamin B12 along with many other vital nutrients.

They are rich in vitamin B6, A, C, E, protein, potassium, zinc, magnesium and phosphorus.

Lobsters promote your neurological health, significantly increase your energy levels, promotes the health of your bones, maintains healthy skin and even prevents damage to the cell membranes.

Lobsters also contain moderate amounts of fats and no fiber or carbohydrates.

Lobsters should be consumed in moderation, especially for those who suffer with high blood pressure and high cholesterol levels.

 

Why is it Vital to Get a Sufficient Amount of Vitamin B12

 

A sufficient amount of vitamin B12 has many wonderful health benefits.

The benefits are:

  • Increased energy levels
  • Lowers the blood pressure
  • Lowers the cholesterol levels
  • Reduces the risk of depression
  • Reduces sugar cravings
  • Reduces the risk of neurological damage
  • Prevents cancers

Vitamin B12 assists with improving the concentration levels and it also assists with ADHD.

The recommended daily allowance of vitamin B12 is 2.4 micro-grams.

Pregnant and lactating women require more.

It is vital for older people to include vitamin B12 in their daily diet.

Vitamin B12 reduces the risk of Alzheimer’s diseases along with other diseases.

Vegans and vegetarians should rely on fortified foods in order for them to gain their daily allowance of vitamin B12.

Alternatively, vegans and vegetarians can purchase vitamin B12 supplements.

If you suspect you are vitamin B12 deficient and you are showing signs of most of the symptoms, consult your doctor to perform a test.

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    • Helen Nichols
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