Vitamin B12 is an essential nutrient that your body needs. It’s something that your body cannot produce itself, so you need to have a continuous supply of vitamin B12 from diet to remain healthy. Older people tend to have more B12 deficiency because the stomach acid reduces with age and it becomes difficult to absorb vitamin B12 from food. Some diseases such as diabetes, pancreatic disease, etc. can also cause vitamin B12 deficiency. Vitamin B12 helps to maintain healthy nerve cells which is essential for the proper brain function. Long term effects of vitamin B12 deficiency can lead to loss of mobility or memory loss as well.
So, as you may have already guessed, it is one essential B vitamin that you need to intake almost every day to avoid any possible issues. Here are the best foods with vitamin B12 that you should include in your regular diet.
Clams, oysters, crabs, and mussels are great sources of vitamin B12. Clams contain the highest concentration of vitamin B12. Only 3 ounces of cooked clams contain 84.1 mcg of vitamin B12 which is more than the recommended daily vitamin B12 intake. Here are some things you need to know about these fishes:
- Clams contain potassium, iron, and antioxidants which are needed for a healthy body.
- Oysters contain zinc that supports the immune system and helps to fight colds, encourages the production of testosterone and makes women’s ovaries healthier.
- Mussels are rich in protein, vitamin C, potassium and omega-3 fatty acids.
- Crab meat contains vitamins A, B, and C. It is loaded with magnesium and zinc as well.
Shellfishes are packed with nutrients. You can add these to stews or pasta by steaming or boiling them. When you steam clams, make sure that it’s on the stove till the shells crack open and when you boil, let it be on the stove for 5 minutes after the shells open. That way you will get all the useful nutrients from clams.
Sardine fish is a good source of vitamin B12. These are packed with calcium, vitamin D and omega-3 fatty acids as well that helps to reduce inflammation and improve heart health. It contains Docosahexaenoic acid (DHA) that is good for cognition in adults and fetal brain development. You can buy canned sardines dipped in oil or tomato sauce in supermarkets. Before eating, make sure you get rid of the extra salt and oil that the fishes are soaked into to avoid any extra fat getting into your body.
Trout is rich in vitamin B12, vitamin D and omega-3 fatty acids which help to fight inflammation and promote brain function. It is a great source of important minerals such as phosphorus, selenium, and manganese as well which are good for the brain, nervous system, heart, and the bones. You can eat grilled trout for your lunch or dinner.
Salmon is not only rich in vitamin B12, but also contain protein and omega-3 fatty acids that are good for the heart and can prevent cancer as well. The protein in salmon helps to heal faster after an injury. Vitamin B helps in the optimal functioning of the brain and the nervous system. You can bake, grill or fry salmon for lunch or dinner.
Tuna is loaded with vitamin B12, vitamin D, proteins, phosphorus, selenium and omega-3 fatty acids which help to boost your mood and keep your heart in good condition. Since it is rich in proteins and minerals and low in fat, it helps to balance your calories and help you to lose weight. It can strengthen your bone and improve your skin as well. Tuna sandwiches are great for lunch and you can include it in your salad too.
If you are concerned about the mercury level in salmon or other sea fish, then you should eat haddock which also has a high content of vitamin B12. It contains a protein that helps to build muscles and tissues. It is also rich in omega-3 fatty acids that boost brain function. You can bake it with simple seasonings and herbs for your dinings.
Milk contains vitamin B12, calcium, and vitamin D which have a number of benefits including avoiding PMS (Premenstrual symptoms) and improving bone and teeth health. If you don’t like drinking milk alone, you can make a smoothie out of frozen fruits and milk. Milk derivatives such as cheese and yogurt are also rich in vitamin B12 and provide the following benefits:
- Swiss cheese contains the highest amount of vitamin.
- Full-fat plain yogurt can prevent vitamin B12 deficiency.
- Yogurt is a great source of calcium and magnesium as well that can prevent diabetes, and high blood pressure balances the micro-flora in the gut that eases IBS (Irritable bowel syndrome.)
You should include milk or milk derivatives in your everyday diet. These will give you plenty of vitamin B12 and keep you healthy.
Eggs contain vitamin B12, vitamin D, and protein which help the body to absorb calcium. It also helps to maintain strong bones. You can eat egg any way you want whether hard-boiled, scrambled, poached, etc. You should know that egg yolks contain a higher amount of vitamin B12 than egg whites; so never skip the egg yolks.
Turkey contains vitamin B12 and selenium that supports the immune system. It also contains tryptophan which helps to get a good night’s sleep. It has anti-cancer properties and so it is a good reason to include it in your diet. You should cook white turkey meat and leave the skin as the skin contains saturated fat that might have a negative effect on your health.
10. Liver and Kidneys
Liver and kidneys from lamb contain a high content of vitamin B12. Lamb liver also contains selenium, copper, vitamins A, and B2. The nutrients in the liver increase the hemoglobin in blood and can prevent anemia. It is also good for your eyes and heart. The nutrients in kidney meat have inflammatory properties that are good for the heart.
Vitamin B12 is one of the most important minerals in the body. It helps to form DNA and keeps the body’s blood and nerve cells healthy. It is vital for pregnant women so that the baby is born healthy. You should include foods that are rich in vitamin B12 in your diet to keep your nervous system and other vital organs in good condition.