The Ultimate B12 rich Foods | Vitamin B12 Foods | Vitamin B12 Deficiency

The Ultimate B12 rich Foods | Vitamin B12 Foods | Vitamin B12 Deficiency | Nutrition

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Vitamin B12 Foods list | Vitamin B12 diet | Foods rich in vitamin B12 | Health | Nutrition | Healthy diet | Best diet
Vitamin B12 is essential for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function.
This vitamin can't be made by your body, so it is necessary to include it as a part of your diet. It is recommended that we consume 2.4 mcg per day.
Vitamin B12 is absorbed in the stomach with the help of a protein called intrinsic factor. The good news is that excess vitamin B12 that you consume gets stored in your liver for future use.
This is one reason why organ meats are known to have the highest amount of Vitamin B12, particularly lamb liver and kidney. 100 grams of this meat provides over 3000% of the daily value, and is also rich in Vitamin A, B2, copper and selenium.
Clams, which are small, chewy shellfish, are also a great source of vitamin B12 with over 3000% of the Daily value in about 100 grams of meat. They are also a great source of iron, protein, and antioxidants.
Sardines are small, soft boned, salt water fish usually sold in cans of tins. One cup of this meat provides over 500% of the daily value, and is also a great source of omega 3 fatty acids.
Beef, particularly steaks, have a high concentration of vitamin B12 with 100 grams containing about 245% of the daily value. Beef is also a good source of vitamins B2, B3, B6, and minerals selenium and zinc. It is recommended to choose cuts with lower fat content, and always to grill or roast the meat over frying it to preserve the vitamin content.
Fortified cereals are artificially enriched with vitamins and minerals. They are suitable for vegetarians and vegans, with one cup containing about 62% of the daily value. They also contain vitamin B6, vitamin A, folate, and iron. May such cereals are loaded with sugar, so make sure you check the ingredients before you choose one.
Fish such as tuna, trout and salmon are great sources of vitamin B12, containing approximately 450%, 300%, and 200% respectively of the required daily value. They are also rich in lean protein and omega 3 fatty acids, so make sure you include them as a part of your diet.
Fortified soy milk is a great vegan option that provides 86% of the daily value in just one cup. Whole milk also contains about 46% of the daily value in each cup. Cheese, specifically a slice of Swiss cheese can have up to 28% of the daily value of vitamin B12.
Lastly, eggs are a good source of vitamin B12 as well with 2 eggs providing about 46% of the daily value. The yolks contain a higher concentration of vitamin B12 so it is recommended to consume the whole egg, and not just the whites.
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