FOODS RICH IN VITAMIN B12 - 14 Foods high in B12 Vitamin B12 is an important nutrient for a healthy
person. Our body cannot make vitamin b12; thus, we need to obtain it from food or supplements.
Most individuals can get it from a different diet that contains animal products.
But, individuals consuming plant-based food can only obtain this vitamin from fortified foods.
In today’s video, we will show you 14 foods rich in vitamin B12.
#1 Animal kidneys and liver Organ meats are nutritious foods obtained from
animals. The liver and kidneys, particularly from sheep, are high in b12. Around 100 gram serving
of lamb, liver delivers an unbelievable 3,571% DV or Daily Value for this essential vitamin.
Whereas lamb liver is usually rich in vitamin b12 as compared to beef or pork liver.
Moreover, lamb liver is also rich in copper, vitamin A, selenium, and vitamin B2.
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#2 Clams Clams are chewy
shellfish containing a lot of nutrients. Clams are a minor source of protein and rich in vitamin b12.
You can obtain approximately 7,000% Daily Value in only 20 clams. They also give significant iron
concentrations, with approximately 200% of the Daily Value in one hundred grams.
#3 Sardines
They are small, soft-scaled saltwater fish. Sardines are generally sold canned within
the water, oil, or pulps; however, you can also purchase them fresh.
They are super nutritious as they naturally have all nutrients in good quantities.
A serving of 150-gram sardines offers 554% of Daily Value for vitamin b12.
Besides, sardines are an exceptional source of fatty acids, which deliver several health
advantages, such as improving cardiac functions and decreasing inflammation.
#4 Eggs Eggs are an
excellent source of whole protein and B vitamins, particularly vitamin B2 and vitamin B12. Around
two large eggs can provide 46% of the Daily Value for b12 and 39% of the Daily Value for vitamin B2.
A study has revealed that egg yolks contain higher concentrations of b12
rather than egg whites. Thus, it’s suggested to eat whole eggs rather than only egg whites.
Along with obtaining the right amount of b12, you will obtain a healthy quantity of vitamin D.
Furthermore, eggs naturally have vitamin b12, with almost 11% of the Daily value in two big eggs.
#5 Beef Beef is an outstanding source of b12.
One roasted iron steak delivers around 467% of the Daily Value for b12. Similarly,
the same steak quantity holds adequate quantities of vitamins B2 and B6, along with beyond 100%
of the Daily Value for selenium as well as zinc. If you are seeking higher amounts of vitamin b12,
it is suggested to select from low-fat slices of meat. Moreover,
it is also good to grill or cooks it rather than frying. This will help reserve the b12 content.
#6 Fortified cereal
This option can work better for vegetarians as well as vegans because it is synthetically
prepared and not obtained from animal sources. Even though not commonly suggested as part of
a nutritious diet, they can be the best source of B3, B6, and particularly B12.
Food fortification is the method of adding essential nutrients that are not present
in the diet. Such as, Malt-O-Meal Raisin Bran provides more than 62% of the Daily Value for
b12 in 60 grams. Additionally, the same portion of this cereal also includes 29% of the Daily
Value for vitamins B6, A, and iron. According to the research, the consumption of fortified
cereals helps enhance vitamin b12 levels. Indeed, one study revealed that when
individuals ate one cup of fortified cereal having around 4.8 mcg of this vitamin
every day for more than three months, their b12 concentrations increased considerably.
If you select to consume fortified cereal to upsurge your vitamin B12 ingestion,
confirm to choose a product low in supplementary sugar and rich in fiber.
#7 Tuna Tuna is usually consumed fish.
It is a great source of vital nutrients, containing protein, essential vitamins,
and minerals. It has high levels of vitamin b12, particularly in the muscles under your skin.
Approximately a hundred grams serving of cooked tuna has 453% of the Daily Value (DV) for
vitamin b12. This similar serving size also contains the right quantity of lean protein,
p4, and selenium. Furthermore, canned tuna also includes a decent concentration of vitamin b12.
#8 Shrimps They are not only
full of the vital nutrient choline, which supports to improve heart as well as brain function but
also is an excellent source of b12 and protein. You can serve shrimps with grilled veggies.
#9 Nutritional yeast Fortified yeast is the best
vegan source of essential vitamins, protein, and minerals. Nutritional yeast is a species of yeast
significantly grown to be consumed as food. Vitamin b12 is not originally
found in nutritional yeast. But, it is ordinarily fortified, making this option a great source b12.
Additionally, vitamin b12 in fortified yeast is vegan-friendly as it is synthetically prepared.
Around 15 grams of fortified yeast may have equal to 733% of the Daily Value for this vitamin.
According to research, nutritional yeast decreases blood indicators of vitamin B12 insufficiency.
#10 Trout Rainbow trout is deliberated
to be one of the nutritional fish. Trout is a great source of vitamin b12, healthy fats,
as well as protein. Around 100 grams serving of this option provides approximately 312% of the
Daily Value for b12. It is also a good source of minerals like manganese, p4, and selenium.
#11 Fortified non-dairy milk This option is popular with those
who need a nutritious vegan alternative for dairy milk. However, soybean, almond,
as well as rice milk are not certainly rich in b12; they are generally fortified sources,
making them an outstanding origin of this b12. For example, soy milk can offer approximately
86% of the Daily Value for b12 in one cup. For this purpose, fortified non-dairy milk might
be a great choice for people wanting to enhance their vitamin B12 consumption and avoid shortage.
Correspondingly to the vitamin b12 in additional fortified sources,
b12 in non-dairy milk is unnaturally produced; thus, this option is vegan-friendly.
#12 Chicken Among foods derived from animals,
chicken is a great carrier of b12. Similarly, a source of protein, consuming chicken,
is an additional way to make sure that your body is not deficient in essential nutrients.
#13 Dairy products
Dairy products such as yogurt and cheese are the best sources of vitamin b12,
protein, and minerals. Around 240 ml of whole milk provides 46% of the Daily Value for b12.
Also, cheese is high in vitamin b12. Approximately 22 grams of cheese can provide
up to 28% of the Daily Value for vitamin b12. Whole fat plain yogurt is also a great source
of vitamin b12. It improves vitamin B12 levels in individuals who are lacking in the vitamin.
Furthermore, studies have revealed that the body fascinates b12 in milk
as well as dairy products superior to b12 in other sources like beef and fish.
#14 Caviar This food is one of the best common
sources of omega-3 fatty acids; however, this food also contains a high concentration of vitamin b12,
with only one ounce nearly amplifying your RDA. It contains around 5.67 mg vitamin b12.
If you want to enhance your vitamin stores or avoid deficiency,
you should eat one of those foods mentioned above foods to improve your general health.