Vitamin B12 is a crucial vitamin, which cannot be produced by your body itself, so you should receive it from your diet or supplements. We are going to coverup Top 10 Best and easily available foods rich in Vitamin B12.
Nowadays over 40 percent of people are deficient in B12, especially Vegetarians, pregnant women and those at risk of breastfeeding deficiencies might want to closely monitor their diets in order to ensure that they get enough.
Because over time this can lead to a great range of illnesses such as:
- Excessive tiredness
- Memory problems
- Alzheimer’s diseases
- Pale skin
- Anemia
- Neurological issues such as pain in the feet and hands
The body needs B12 to produce healthy red and white blood cells. It also uses B12 to produce myelin which builds nerve fibers and is an important part of the body’s nervous system. And here we have listed down the best food’s rich in vitamin B12.
Eating these regularly will boost your energy levels, make you feel calmer, boost your memory and mental focus.
FOODS rich in Vitamin B12 | Top 10 Food Chart
1. Eggs
Pasture-raised eggs contain all of the building blocks of life and are an excellent source of protein, Vitamin A, and Vitamin B12. Each egg yolk contains 11% of your daily recommended intake for Vitamin B12.
2. Cremini Mushrooms (Brown)
Early studies show that Cremini Mushrooms may contain small amounts of plant-based Vitamin B12. Friendly bacteria on the outside of the mushroom are said to produce B12, however more scientific research is required at this time.
3. Milk and Dairy Products
Milk and dairy products include vitamin B12, such as yogurt and cheese are significant protein sources and various vitamins and minerals.
Interestingly, studies show that in milk and milk products the body absorbs vitamin B12 better than in meat, fish, and eggs.
Up to 23% of RDI is provided by a cup of whole or full-fat yogurt and 16% of RDI are made up of one piece (28 g) of Swiss cheese.
4. Chlorella
Chlorella is the number one, plant-based source of Vitamin B12 in its true form. You should consume 1 teaspoon of this twice per day to meet your daily requirements of this nutrient. This superfood is also rich in Chlorophyll which lowers inflammation throughout the body and heals disease at the cellular level.
5. Liver Lamb
Beef or chicken liver is a rich source of Vitamin B12. 100g of lamb’s liver contains 1500% of your daily intake and also supplies a great range of other nutrients such as Vitamin A. Eating this often will boost the health of your eyes and nervous system.
6. Sardines
These delicious small fish are an excellent source of vitamin D, B12, and calcium. All of these helps to keep your heart and cardiovascular system strong and healthy. 100g sardines contains over 500% of your recommended daily intake of B12.
7. Mussels (Clams)
Mussels are delicious chewy shellfish which are an excellent source of protein, iron, and B12. Studies show these reduce the risk of cancer with age. 100g of mussels (also known as clams) provides 1600% of the recommended daily intake (RDI) of B12.
8. Trout
Rainbow trout is one of the healthiest fish in the world for supplying the Vitamin B Complex. 100g provides 125% of the RDI for B12. It also supplies other B vitamins which helps your body in breaking down sugar and boosting metabolism.
9. Salmon
Salmon is one of the tastiest fish and supports the body with a high amount of protein, along with natural fats, and an enormous amount of omega 3. 100g contains over 50% of your RDI for Vitamin B12. This strengthens the central nervous system making you calmer and more focused.
10. Tuna
Like Salmon and other fish, this also is an excellent source of nutrients. 100g contains 160% of your RDI of Vitamin B12. Tuna also supplies phosphorus, selenium, B3, and Vitamin A.
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Conclusion
As you can see, there are many Foods Rich in Vitamin B12 that you can eat in order to boost your intake of Vitamin B12. Be sure to buy wild-caught fish from sustainable sources for the best possible health benefits. If you still suffer from a deficiency in B12, then it is likely you have a digestive problem such as low stomach acid, or a weak gallbladder.
#Improve your Digestive system
You must have a strong digestive system in order to absorb certain vitamins and minerals. To strengthen the stomach, simply drink 2 teaspoons of apple cider vinegar in a glass of water with each meal. This will allow your body to absorb Vitamin B12 along with many other nutrients as your foods break down in the body.
If you have had your gallbladder removed, you will need to take bile supplements each day so that your body can digest fatty foods. Many Vegans eat Nori or Spirulina to get their B12, however, research shows that this is not the active form of this vitamin. If you are living on a plant-based diet, be sure to consume Chlorella powder or tablets each day to get the active form of B12.
I wish you great health, wealth, and happiness. Post below comments if you have any queries regarding Foods Rich in Vitamin B12.