vitamin b12 is an essential nutrient that plays a key role in the human body
but did you know that eggs are actually a great source of this important vitamin
well they are and eggs are one of several foods that are high in vitamin b12
that we are going to talk about in this video keep watching because a few of the foods are
pretty surprising that not too many people know about so if you're ready let's get into it
vitamin b12 helps with the production of red blood cells and keeps the nervous system functioning
properly but unfortunately our body does not create vitamin b12 on its own which means that
we must obtain this nutrients from the foods that we eat in our diet in fact many adults are
not getting enough of this important vitamin which can lead to a number of physical and psychological
problems this is known as having a vitamin b12 deficiency and in order to avoid a deficiency
you can consider adding some of the foods that we're about to mention to your diet the first
food that we need to mention is beef which is easily one of the best sources of vitamin b12
a three ounce serving of beef provides about 2.5 micrograms of vitamin b12 which is over
100 of the daily recommended intake beef is also a good source of protein iron and other essential
vitamins and minerals however not all cuts of beef are created equally when it comes to providing a
boost to your overall health try to select leaner cuts of meats whenever possible to minimize your
intake of saturated fat and cholesterol fish is another excellent source of vitamin b12
a 3 ounce serving of cooked salmon provides approximately 2.7 micrograms of vitamin b12
which easily covers the daily recommended intake other fish that are high in vitamin
b12 include tuna trout salmon and sardines tuna and sardines are two commonly consumed fish that
are high in protein vitamins and minerals including vitamin b12 the same can be said
for trout as it is often considered to be one of the healthiest fish on the planet due to it being
packed with b vitamins and healthy fats eggs are a staple in many diets for a good reason
in addition to being an excellent source of protein they're also one of the best sources of
vitamin b12 in fact a single large egg provides approximately 0.6 micrograms of vitamin b12
which is almost 25 of the daily recommended intake eggs are also a good source of other nutrients
like choline selenium and vitamin d each of which can provide other benefits for the human body
next up on our list is dairy products and this includes milk yogurt and cheese
which are all good sources of vitamin b12 in fact a cup of 2 percent milk provides approximately
1.3 micrograms of this vitamin while cheese and non-fat greek yogurt are high sources as well
dairy products are also a great source of calcium phosphorus and other essential nutrients
next up on our list is fortified breakfast cereal these are types of cereal that have
been enriched with vitamins and minerals that are not naturally present in the food
this explains why some are known to be great sources of vitamin b12 this type of cereal
is a great option for vegetarians and vegans because it is one of the few plant-based sources
of this important vitamin and that leads us to our next item which is fortified nutritional yeast
fortified yeast is a deactivated type of yeast that is often used as seasoning or condiment
it is available in flakes or powder form which can be used to add flavor to a variety of dishes
this type of yeast is often fortified with vitamins and minerals including vitamin b12
one tablespoon of nutritional yeast can provide over 350 percent of the daily recommended intake
of this vitamin one study found that the addition of nutritional yeast was effective in preventing
a vitamin b12 deficiency and since we're on the topic of fortified foods we should also mention
fortified non-dairy milk now we already mentioned that dairy products are great sources of
vitamin b12 but the good news for non-dairy consumers is that fortified non-dairy milk
is a good source as well some examples include soy milk almond milk and rice milk these are also
great options for vegans and those who choose not to eat a lot of meat in their diet but switching
gears to a totally different stratosphere next we need to talk about animal liver that's right
organ meats organ meats in general are some of the most nutrient dense foods on the planet
this is especially true for animal liver which is an excellent source of vitamin b12 in fact a
three ounce serving of cooked lamb liver provides over 3000 percent of the daily recommended intake
beef and veal liver are two other great options that you may consider liver is also a good source
of other essential nutrients like iron copper and selenium and we couldn't have made this video
without mentioning clams clams may be small in size but they are packed with important nutrients
including vitamin b12 in fact researchers found that clams have the highest concentration of
vitamin b12 out of any food known to man which is why you may be surprised to hear that you can get
more than 3 500 of the daily recommended intake simply by eating only 10 small clams
not to mention clams are also a good source of protein iron choline and antioxidants again
if your body isn't getting enough of this vitamin from the foods you eat this is known as having a
vitamin b12 deficiency thankfully this type of deficiency isn't common in the united states
due to a regular diet of most people however it is more common amongst vegans and vegetarians because
plant foods do not typically contain this vitamin for those unable to get it from their diet this
vitamin can be consumed as an oral supplement injection or nasal spray vitamin b12 is generally
considered to be safe however this is something that must be discussed and should be recommended
by your physician otherwise a deficiency may lead to some of the following unwanted signs
and symptoms including anemia fatigue pale skin mood swings dizziness blurred vision
mouth pain and tingling in your hands and feet this is a topic that we've discussed in other
videos on our channel which should be popping up on your screen right about now if you enjoyed this
video and want to support the channel be sure to like and subscribe i would greatly appreciate it
and just a quick reminder we are not doctors this video is for informational purposes only
thank you so much for watching have a blessed day and as always breathe easy my friend
you