Did you know that consuming the vitamin B12 has many benefits to the body? Such as it can boost your mental health, improve your digestive system, prevent anemia, prevent cancer, and help to boost your energy levels and fight fatigue.
If you want to boost your energy levels and improve your mental health, among other health benefits, then you need to eat more of these 15 types of foods which are rich in B12.
How do you know if you have a B12 deficiency?
B12 can be found in animal foods, such as meat, fish, poultry, eggs, and dairy. It can also be found in products fortified with B12 such as plant-based milk and some types of bread.
Often older people and vegetarians and vegans struggle to get enough B12. But it is possible that anyone could have a B12 deficiency.
You might have a B12 deficiency if your skin is pale or jaundiced looking, if you feel weaker and more tired than usual, if your mobility changes, if your tongue becomes inflamed and you get mouth ulcers, or if you have changes in your mood.
If you are concerned about having a B12 deficiency, then go to your doctor and see what he/she suggests you can do.
Foods which are rich in B12
If you believe your diet isn’t providing you with enough B12, then you can find B12 supplements to help your body get the nutrients it needs.
According to a spokesperson from Supplementnation, “Vitamin B12 is an essential nutrient that helps aid DNA, red blood cells, and your nerve function. There are a range of B12 supplements available over-the-counter and in drug stores. These are great for people who struggle to get enough vitamin B12 in their diet, such as eldery people and vegans.”
Alternatively, you could try to incorporate more food which is rich in B12 into your diet. Try adding more of these foods to your diet:
- Pork chops: If you are a meat eater than you can try eating more pork chops. Eating lean meats such as pork chops is a great way to get protein and vitamin B12 into your body.
- Shrimp: Shrimps have around 80% of the daily value of vitamin B12 and thus are a fantastic food to eat if you want to increase your B12 intake. They also provide lean protein and are a great source of choline (which is linked to improving the brain and heart health).
- Milk: One cup of milk can provide around 20% of your daily recommended B12 intake. So if you are a tea or coffee drinker, then chances are you could be getting some of your B12 without you even knowing.
- Tuna: Fish is often considered to be high in omega-3s which can help boost your brain, and it is, but it is also high in protein and B12. Tuna is very high in B12 and can have up to a daily recommended intake in just 3 ounces.
- Eggs: What came first, the chicken or the egg? When it comes to B12, it really doesn’t matter – both are a great source of the essential vitamin. Eggs are a great way for vegetarians to get their B12.
- Chicken: Eggs are great for vegetarians, while chicken is a great source for meat eaters to get their B12 recommended daily intake. Chicken is also high in protein which is great for your body too.
- Mozzarella: For all the cheese fans out there, you can ensure you get enough vitamin B12 from eating cheese. An ounce of mozzarella cheese is thought to have about 5% of your daily B12 intake and it also is a good source of protein too.
- Salmon: Another fish product that is great for you and is high in B12 is Salmon. The best part is salmon is a great in any recipe and you can enjoy it year round with salmon salads in summer and hearty fish pies in winter.
- Mussels: 3 ounces of mussels can provide you with up to 340% of your daily recommended B12 intake. They are also high in lean protein, vitamin C, and iron.
- Turkey: Whether you enjoy turkey at Thanksgiving, Christmas, or any other time in the year, it is a great source of B12.
- Cottage Cheese: Cottage cheese is a great source of B12 and protein. It is also very filling and has few calories.
- Fortified Cereal: Vegans can get their B12 from fortified cereal, which can have up to 30% of the daily intake in just one serving.
- Nutritional Yeast: Another way vegans can get their B12 daily intake is by eating ‘nooch’ which is a nutty yeast topping. It contains 3 times your daily recommended intake.
- Almond Milk: Almond milk which has been fortified with B12 is a good alternative to regular milk for vegans and can provide B12.
- Coconut Milk: Alternatively, if you don’t like almond milk, there is coconut milk. Which has similarly been fortified with vitamin B12. The labels on your fortified food will disclose how much B12 you are getting from a serving.
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