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10 Top Foods Rich In Vitamin B12
Vitamin B12, otherwise known as cobalamin, is important to keep our body healthy. Deficiency of this vitamin can lead to anemia, fatigue and depression. In drastic conditions, deficiency of this vitamin can cause permanent damage to the brain and central nervous system. The required amount of vitamin depend on your age as well.
If you don’t prefer animal sources, you can try cereals fortified with vitamin B12. There are many foods that provide enough supply of the vitamin. This vitamin is natural in animal products like meat, fish, poultry, eggs and dairy products. There are also synthetic forms which are available in the market.
Reasons why Vitamin B12 is important
You can get a blood test to know your vitamin level. Make necessary modification in your diet plan, if you notice a deficiency. But, if you are not getting an improvement even after a considerably long time after diet change, consult a doctor to find out the medical reason behind the deficiency.
A well balanced food habit will help you get necessary vitamins. Before going for commercially available supplements, just try to make a mild change in your food habit.
5 Major Nutritional Deficiencies And How To Avoid Them
The following are a few of the foods rich in B12. Include these in your daily diet and stay healthy.
Clams
Most of the shellfish have a high content of Vitamin B12. This will include oysters, clams and mussels. These foods, rich in B12, also act as the top source of potassium.
Liver
Liver of both beef and chicken are good sources of Vitamin B12. Chicken as a whole is also a good option.
Fish
Vitamin B12 is found in plenty in animal products. Smoked salmon, herring, tuna, trout and canned sardines are a few of the foods rich in B12.
Crab
These seafood have a lot of Vitamin B12. It is always a better idea to stick to blue or red king crab. A few of the other options are crayfish, shrimp and lobster. Ensuring you are getting good quality crabs makes a huge difference.
Soy Products
Soy Products are excellent sources of Vitamin B 12. You can also try soy milk. Try new recipes by mixing them with cereals, which is another source of vitamin B12.
Fortified Cereals
The list of Vitamin B12 rich foods include cereals. Stick to bran for a healthier option. Vegetarians can get the maximum amount of vitamin B12 from fortified cereals.
Red Meat
This is a great source for Vitamin A. Grass fed beef are healthier for the body. You can always choose lean beef.
Milk And Yogurt
Full fat milk is a good option for vitamin B12. You can also choose yogurt also as a good source. This will be a good alternative for meat sources if you are a vegetarian. You can also take fortified cereals with milk for a better supply.
Cheese
There are about 12 types of cheese that are rich in B12. Studies show that most of these cheese are suitable for daily intake. The amount of vitamin B12 differs depending on the type of cheese. Cottage cheese has the highest value of B12.
Eggs
Whole egg contains vitamin B12; the most of it is in the yolk and a small quantity in the white. One hard-boiled egg contains around 0.7 mcg of vitamin B12.
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