8 Healthy Foods That Pack a Vitamin B12 Boost
Vitamin B12 (also referred to as cobalamin) is sometimes overlooked in diets, but it plays
a crucial role in everyday functioning – for one thing, it’s responsible for the production
of red blood cells, which distribute oxygen to organs in your body.
If you’re deficient in this vitamin, you could develop anemia that carries symptoms
such as weakness, fatigue, loss of appetite, and even mental illnesses.
Vitamin B12 doesn’t occur naturally in your body, so you either have to get it through
food or supplements.
Barring popping pills, here are eight meals to get your fill…
1.
Beef
Health.com lists good ol’ beef as one of the best sources of B12 out there.
Not only is beef delicious, it offers about 1.3-micrograms of B12 in 3-ounces of broiled
top loin sirloin, according to the source.
The site adds that beef is also a great source of zinc (7-miligrams per 3-ounces), which
is also important for certain functions of the body.
As an added bonus, you’ll get a healthy dose of protein and riboflavin.
However, it’s high in cholesterol, so don’t overdo your portions, it adds.
2.
Turkey
Who doesn’t love a good turkey – at least twice a year?
You may want to consume more of this delicious bird when you know that it delivers 48.2-micrograms
of B12 per cup, according to GoodHousekeeping.com.
However, turkey is another meal you may not want to overdo – it contains tryptophan,
an amino acid associated with making you feel sleepy (which is sort of in competition with
the benefits of B12).
However, other sources point out the tiredness may not be from the tryptophan – it can
just be from consuming too much food.
3.
Fortified Almond/Coconut Milk
If you’re vegan or vegetarian, the first 2-options aren’t going to appeal to you
very much.
In fact, sources note that many vegans aren’t getting enough B12 (and should consider supplements),
but can avoid problems through eating B12 fortified foods – and other sources like
fortified non-dairy milk.
Oldways lists some popular vegan Vitamin B12 sources, including fortified almond milk and
fortified coconut milk, both of which can deliver 3-micrograms of B12 per cup.
Meanwhile, soymilk fortified with the same vitamin may only deliver 1.2-micrograms per
cup depending on the product.
4.
Dairy Milk
Low-fat dairy milk will deliver about 1.2-micrograms of B12 per cup as well, according to Health.com.
The other advantages of low-fat milk is that it packs calcium and Vitamin D, and could
even help women avoid PMS symptoms, according to the source.
It points out that a study found women who consumed “more than one” serving of high-fat
dairy were significantly less likely to experience ovulation problems.
Anyways, back to the topic – if you don’t like milk on it own, try it in a smoothie
with frozen fruit and ginger, suggests Health.com.
5.
Shellfish
There are a handful of shellfish that deliver a healthy punch of B12, so we’ll group them
altogether here.
For example, clams rank high for B12, potassium, and iron, according to GoodHousekeeping.com,
which calls clams a “surprising king of the superfoods”.
Then there are oysters, a “top source” of B12 and also high in iron, and crabs (which
fall under the crustacean category), which apparently contain 9.8-micrograms of B12 per
3-ounces (which is significantly more than beef).
“If you buy red and blue king crabs, look for ones from the U.S,” notes the site.
Mussels also rank very high on the B12 hierarchy.
6.
Eggs
If you’re not a meat eater, you may still enjoy some eggs now and then – not only
are they delicious and versatile for a variety of recipes and styles, they’re a great source
of Vitamin B12.
How great?
Livestrong.com breaks it down for you.
The source explains that one large egg contains 0.45-micrograms of B12, which translates to
19-percent of the daily-recommended intake.
Of course, as you might imagine, if you go for the extra large or jumbo variety of eggs,
you’ll get a bigger hit of the essential vitamin.
Eggs are also a great way to get protein you may be missing from meat.
7.
Salmon
Fish are swimming with B12, and salmon ranks high on the list.
Health.com notes that 3-ounces of salmon contains about 4.8-micrograms of the vitamin.
It’s also high in protein and Omega-3 fatty acids, which are beneficial for your heart.
The source adds that one 3-ounce serving of salmon will deliver more than your daily need
of Vitamin D, which is normally absorbed from sunlight.
“To maximize salmon’s many health benefits, experts recommend baking it in the oven or
grilling it instead of eating it fried, dried, or salted,” notes the source.
Haddock, trout and tuna are great (and possibly less expensive) B12 alternatives to salmon,
it adds.
8.
Swiss Cheese
While some foods are full of holes when it comes to B12 content, Swiss is apparently
the best source in the cheese kingdom.
Healthaliciousness.com lists Swiss cheese as one of the top-5 natural vegetarian sources
of this vitamin.
The delish Swiss variety provides 3.34-micograms of B12 per 100-grams, while gjetost, mozzarella,
tilsit and feta are the next best sources of the vitamin (in that order).
How about cheddar you ask?
It ranks on the lower end of the cheese scale for B12, at 0.24-micrograms per ounce (28-grams).