Vitamin B12 is an essential vitamin that your body cannot make on its own and because it plays an important role in helping cells protect nerves, knowing the best sources of Vitamin B12 that you can include in your diet is vital for you. Health and wellness.
Vitamin B12 is one of the eight B vitamins. These vitamins have a number of functions, but vitamin B12 has some specific roles. Registered Dietitian Nicolas Ludlam Rain (Opens in a new tab)explains that vitamin B12 helps our bodies release energy from food, keeps the nervous system healthy, and helps form red blood cells, which transport oxygen throughout the body.
according to National Institute of Health (Opens in a new tab)Symptoms of vitamin B12 deficiency can include a pale yellow tinge to the skin, sore and red tongue, irritability, depression, blurred vision, mouth sores and pins and needles. Ludlam-Raine says that some people will be at increased risk of a vitamin B12 deficiency.
“Those who have had a partial or total resection of their stomach may be at risk of developing vitamin B12 deficiency, for example, people following bariatric surgery such as gastric bypass or sleeve gastrectomy,” she says. “This is because the stomach produces something called an ‘internal factor’ that helps you absorb it. Those who follow a vegetarian or vegan diet may also be deficient in vitamin B12, which is naturally found in meat and fish, but also in dairy and eggs.”
Although people at risk need to make sure they get enough vitamin B12, everyone needs to include sources of vitamin B12 in their diet to keep levels high. Because B vitamins are water-soluble, the National Institute of Health has set a Daily Nutrient Reference Value (NRV) of 2.4 micrograms for men and women who are not pregnant or breastfeeding.
Here, we dive into sources of vitamin B12, the amount of vitamin B12 they provide and other benefits we may reap from each source.
Beef steak contains a lot of vitamin B12, with a steak 190 grams 11.2 micrograms, which is four times more than the NRV. Beef also contains other nutrients that are essential for good health.
Beef is not only a good source of protein, which is essential for bone, muscle and general cell health, but it also contains the minerals iron, zinc, and selenium as well as other B vitamins.
Iron is important in the formation of red blood cells, which carry oxygen throughout the body, while zinc helps the body make new cells and is important for wound healing. Selenium is essential for a healthy immune system.
2. Nutritional yeast
Available in flake or powder form, nutritional yeast is often fortified with vitamin B12, making it a great source of B12 for everyone, but especially those following. vegan diet or other to a large extent vegan diet who need non-animal sources.
It’s perfect as a thickener in soups, sprinkled over pasta, salads, and risottos, or even added to smoothies. Each 5g serving contains fortified nutritional yeast 2.2 mcg of vitamin B12, which approximates the daily NRV. Fortified nutritional yeast also contains other B vitamins in addition to the minerals iron and zinc.
It is not only milk that provides vitamin B12; Other dairy products do this as well, such as cheese and yogurt. A cup of whole milk contains 1.1 micrograms of vitamin B12, which is just under half of the daily NRV.
Helen Bond (Opens in a new tab)Registered Dietitian and Spokesperson British Dietetic Association (Opens in a new tab) He says dairy products, such as milk, yogurt and cheese, also contain other nutrients. This includes calcium “important for maintaining healthy bones and teeth”.
“Calcium is also good for muscle function and blood clotting,” she says. “Calcium in dairy products is sometimes absorbed and used more easily by the body than other foods.”
Bond adds that iodine is another nutrient found in dairy products, which is beneficial in supporting a healthy metabolism, as well as contributing to healthy skin and nervous system.
The humble egg is not only a good source of protein, it is one of the main sources of vitamin B12 as well.
In fact, one egg contains 1.4 micrograms of vitamin B12, which is about half the NRV of vitamin B12. So eating two eggs for breakfast will help provide the recommended daily amount of vitamin B12.
Eggs are also useful sources of other vitamins and minerals including vitamin D – for healthy bones, teeth and muscles – selenium and choline; A mineral that contributes to fat metabolism and liver function.
This oily fish is one of the best sources of vitamin B12 as it contains 3.5 ounces (100 grams). 4.15 mcg. That’s not far from double the NRV for the day B12.
Bond says other fish also contain vitamin B12, such as shark, sardines, mackerel, seabass, haddock, and haddock.
“Salmon is a type of oily fish, and one of the big benefits of oily fish is that it also contains long-chain omega-3 fatty acids, which are really good in terms of brain and heart health,” Bond adds. It is also a good source of protein and healthy fats.
6. Fortified foods
Various foods are fortified with vitamin B12, such as cereals, spreads and the best milk alternatives. This can be a useful way for meat eaters as well as vegetarians and vegans to maintain their vitamin B12 intake.
Posted in American Journal of Clinical Nutrition (Opens in a new tab) showed that one daily cup of fortified cereal (fortified with three B vitamins, including B12) significantly increased the concentration of B vitamins in the participants’ body over a 14-week period.
7. Organ meat
It may not suit everyone’s taste, but organ meats, such as liver and kidneys, are one of the best sources of vitamin B12. In fact, just 3.5 ounces (100 grams) of lamb liver contains an astonishing amount. 85.7 mcg of vitamin B12 – more than 34 times the NRV for B12.
Organ meats contain other nutrients as well, including iron, which Bond explains is beneficial for reducing tiredness and fatigue.
“Organic meat also contains vitamin A, which is important for our eyesight and vision.”
There is a word of caution though: It is recommended that pregnant women avoid liver foods such as live fritters because too much vitamin A can harm the fetus.
If you are not a fan of the taste of organ meat, there are some simple ways to mask the taste. You can add a pinch of cayenne pepper, mix it with ground beef, or even use it in curries with thick sauce.
This article is for informational purposes only and is not intended to provide medical advice.