What foods are high in B12?
This water-soluble vitamin has many basic functions in the body. This is essential for maintaining neurological health, supporting the production of DNA and red blood cells, and maintaining normal brain function. The reference daily intake (RDI) is about 2.4 mcg, but the daily intake of pregnant or breastfeeding women is slightly higher. Vitamin B12 is absorbed by the stomach using a protein called intrinsic factor.
This substance binds to the vitamin B12 molecule and promotes its absorption into your blood and cells. Your body stores excess vitamin B12 in the liver, so if you consume more vitamin R12 than RDI, your body will store it for future use. If your body cannot produce enough internal factors or if you do not eat enough foods rich in vitamin B12, it can lead to vitamin B12 deficiency.
10 foods rich in vitamin B12
Vitamin B12 is an essential nutrient that the body cannot make on its own, so you should get vitamin B12 from your diet or supplements. Vegetarians, women who are pregnant or breastfeeding and others at risk of deficiency may want to monitor their diet closely to ensure that they are eating enough. This article contains 10 foods rich in Vitamin B12.
1. Animal liver and kidney
Organ meat is the most nutritious food there. The liver and kidneys, especially the kidneys of lambs, are rich in vitamin B12. A 3.5-ounce (100-gram) serving of lamb liver provides an astonishing 3.571% of the daily value (DV) of vitamin B12. While lamb’s liver usually contains more vitamin B12 than beef or calf’s liver, the latter two may still contain about 3,000% DV per 3.5 ounces (100 grams). Lamb’s liver is also rich in copper, selenium and vitamins A and B2. Kidneys of lamb, veal and beef are also rich in vitamin B12. For every 100 grams consumed, lamb’s kidneys are responsible for about 3,000% of the RDI. They also provide over 100% DV for Vitamin B2 and Selenium.
Clams are small, tough shellfish full of nutrients. This mollusk is a thin protein source and contains a high concentration of vitamin B12. Only 20 small clams can achieve a DV of 7,000%. Clams, especially whole clams, also provide a lot of iron, and every 100 grams (3.5 ounces) of small clams contain nearly 200% of the DV. Cockles have also been shown to be a good source of antioxidants. Interestingly, shellfish soup is also high in vitamin B12. The canned broth has been shown to provide 113-588% DV per 3.5 grams (100 grams).
Sardines are small soft-key sea fish. They are usually sold in cans of water, oil or herbs, but you can also buy them fresh. Sardines are extremely nutritious because they actually contain large amounts of each nutrient. A cup (150 grams) of drained sardines can contain 554% of the vitamin B12 DV. In addition, sardines are an excellent source of omega-3 fatty acids, which have been shown to have many health benefits, such as reducing inflammation and improving heart health.
Beef is an excellent source of Vitamin B12. A grilled flat iron steak (about 190 grams) provides 467% of the RDI for vitamin B12. Likewise, the same amount of steak contains reasonable amounts of vitamins B2, B3 and B6, as well as DV of selenium and zinc over 100%. If you want a higher concentration of vitamin B12, it is recommended to choose low-fat meat. It is best to grill or grill instead of frying. This helps maintain the vitamin B12 content.
5. Fortified Grains
The source of this vitamin B12 is synthetic, not from animals, so it can work well for vegetarians and vegans. While generally not recommended as part of a healthy diet, fortified grains can be a good source of B vitamins (especially B12). Food fortification is the process of adding nutrients that are not originally found in food.
For example, Malt-O-Meal rosemary provides up to 62% of the vitamin B12 DV in 1 cup (59 grams). You can also consume 29% DV Vitamin B6 and plenty of Vitamin A, folic acid and iron by eating these breakfast cereals.
Tuna is a common fish with many nutrients, including proteins, vitamins and minerals. Tuna contains high concentrations of vitamin B12, especially in the muscles under the skin, the dark muscles. A 100 gram cooked tuna contains 453% of the vitamin DV. The same amount also contains high amounts of leptin, phosphorus, selenium, and vitamins A and B3. Canned tuna also contains a moderate amount of vitamin B12. In fact, one can (165 grams) of canned light tuna can contain 115% DV.
7. Fortified Nutritional Yeast
Nutritional yeast is a good vegetarian for proteins, vitamins and minerals. This is a type of yeast, especially yeast that is used as a food rather than a leavening agent in bread and beer. Vitamin B12 does not naturally occur in nutritional yeast. However, it is usually enriched, making it an important source of vitamin B12. Like fortified cereals, the vitamin B12 in nutritional yeast is vegan because it is synthesized artificially. Two tablespoons (15 grams) of nutritional yeast can contain up to 733% Vitamin B12 DV
Rainbow trout is considered one of the healthiest fish. This freshwater species is an important source of protein, healthy fats and B vitamins. A 100-gram serving of trout fillet provides approximately 312% of the DV vitamin B12 and 1,171 mg of omega-3 fatty acids. Experts suggest that the total daily intake of omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) should be 250-500 mg. Trout is also an important source of minerals such as manganese, phosphorus and selenium.
Salmon is known as one of the highest concentrations of omega-3 fatty acids. However, it is also an excellent source of B vitamins. Half salmon fillet (178 grams) can contain 208% vitamin B12 DV. The same amount can provide 4,123 mg of omega-3 fatty acids. In addition to high-fat content, salmon also provides a lot of protein, about 40 grams in half a fillet (178 grams).
10. Fortified Dairy-Free Milk
Non-dairy milk is popular among those who need nutritious vegan instead of milk. The natural vitamin B12 content in soybeans, almonds and rice milk is not high, but they are usually fortified to make them an excellent source of this vitamin. An example is soy milk, which can contain up to 86% of the vitamin B12 DV in 1 cup (240 ml). Therefore, for those looking to increase their vitamin B12 intake and avoid deficiencies, fortified non-dairy milk may be a good choice.