B12 is a very important vitamin, and the sad news is that many people are deficient. Vegans are especially at risk. Vitamin B12 is one of the biggest nutritional deficiencies in the world, with parts of the developing world suffering the worst. Let’s look at some of the benefits real quick before we dive into a list of the foods highest in B12.
Vitamin B12 is essential for concentration, focus, mood, energy, digestion, a well-functioning heart muscle, and healthy skin and hair. It does everything from help with adrenal fatigue to aid in enzyme production and DNA synthesis.
If you’re not getting enough B12, then you’re in trouble. Because it has so many important functions in the body, a deficiency can look really bad and show up in a lot of ways. You might come down with chronic fatigue, depression, or just feel stressed out all the time.
In order to remedy the problems that you might be experiencing, you need to change your diet and see if it helps. It could just be a deficiency in B12 or a number of other vitamins and nutrients. When people aren’t eating whole food, a balanced diet, they can run into trouble.
One egg can assure us of extra protein, plus 0.6 micrograms of vitamin B12. This is especially found in the yolk, so it is recommended not to separate it. To get the nutrients needed by the body, nutritionists recommend eating boiled eggs. But prepare it however you want it, as long as you consume it.
Scrambled eggs consist of a very important morning meal if you want to make gym gains more visible. Eggs are a very versatile food, so you can have them with breakfast, you can make egg sandwiches for lunch, or you can have boiled eggs as a snack. The old TV commercial is right – it really is in the incredible, edible egg.
2. Greek Yogurt
Like milk, Greek yogurt contains a large amount of protein, but also vitamin B12, about 1.3 micrograms per serving. As much as possible, avoid eating yogurts in which sweeteners come in. Still, if you want to feel a sweet taste, just add fresh or candied fruit.
It may be a little too creamy, but Greek yogurt goes great in the morning. A perfect way to start your day is to have a yogurt, but it is also a great snack food to have at some point during the day, or even to replace the ice cream or other less-healthy foods that you might have as a midnight snack.
3. Cow’s Milk
For some people, lactose can affect their digestive system, but for those who can tolerate milk, we recommend them not to exclude it from their diet because it contains nutrients such as protein, calcium, phosphorus, potassium, and vitamin B12.
Just one cup of milk contains 1.2 micrograms of vitamin B12, with two glasses being the perfect daily intake. You’ve been drinking milk since your birth, so why stop now?
Milk is definitely one of the most important dairy products that you can add to your diet and with lots of health benefits besides vitamin B12.
Start your day with a healthy serving of low-sugar cereals, which means to avoid Capt. Crunch, Cinnamon Toast Crunch and Sugar Bombs.
Check the product label to make sure that you get at least 2.4 micrograms of vitamin B12 in one serving, Combine it with Greek yogurt or milk and you’ll be set for the day, prepared to face any problems and have the stamina to accomplish tasks.
Cereal is a terrific breakfast food that most people eat as kids, but it sort of falls out of fashion as we become adults. But cereal should be eaten at least a couple of times a week.
5. Shiitake Mushrooms
Have you been itching to try something new? Believe it or not, certain types of mushrooms, such as shiitake dehydrated mushrooms, are a significant source of vitamin B12. Although only consuming mushrooms is not enough to get the necessary amount of vitamin B12, we can add them to the diet alongside other foods that are a rich source of this nutrient, like any meat. The combo is a dream for your taste buds.
The great thing about mushrooms is that they are so versatile. They can be added to a hamburger, put into a salad, or combined with any number of pasta dishes. You can even get them on pizza!
In some cases, beef is considered to be even healthier than chicken.
This is a rich source of zinc, having nearly 7 mg per serving, and it obviously has proteins. Of course, you don’t want to eat too much meat because of the cholesterol, but those who avoid meat aren’t getting some of the major nutrients that it provides.
Specifically, this means getting enough B12, and beef is a great way to do that. Besides, beef is a favorite food among those who eat it.
For vegetarians and vegans, they may have to get their B12 from another source.
7. Salmon / Trout
Fish that are rich in omega 3 fats is also a viable source of vitamin B12 and D; vitamins that help optimize brain function and fight inflammation. Just like beef, it is good to prepare fish on a grill or in the oven with a little olive oil.
Add some vegetables or a spinach salad and you will be eating the perfect, healthy meal. Fish should be eaten at least a couple of times a week, but you want to make sure that you are maximizing your intake of B12 when you choose the type of fish that you are going to have.
8. Mussels / Oysters
Mussels and oysters contain the largest amount of zinc than any other element, 32 mg in 6-8 pieces of oysters. But they are also really high in B12.
This vitamin is one of the hardest to get, so adding foods like oysters and mussels to your diet will go a long way towards making sure you have healthy levels.
They have plenty of minerals and help the immune system, so those nasty colds will finally stay away from you. If you don’t have any experience with this type of food, then search online to see how to prepare them.
It’s not that hard and the final product is something that tastes delicious.
9. Camembert Cheese
It sounds like something fancy, but Camembert cheese is something we all should have in our refrigerator.
Cheeses and other dairy products are a perfect source of vitamin B12 for vegans. To cover the daily requirement of an adult, about 100 grams of Camembert is necessary.
This quantity contains about three micrograms of vitamin B12 and, besides the high content of vitamin B12; its consumption also assimilates substances rich in biotin and pantothenic acids. This isn’t the only cheese that is high in B12.
Many dairy products out there contain high levels and cheese taste delicious.
10. Green Cabbage
Green cabbage is a typical winter vegetable, found in stores beginning September. It is included in the range of vegetables rich in nutrients, especially vitamin K, various vitamin B12, vitamin E, and provitamin A.
In addition, green cabbage consumption is recommended because, just like Broccoli, it contains substances that reduce cancer. Perfect for all you vegans out there, suffering from B12 deficiency. When you don’t want to eat meat, then green cabbage is definitely a good alternative.
There are also a lot of recipes that you can make with green cabbage that will create a full and balanced meal.