You’re going to need vitamin B12 foods to help you digest all that you eat this holiday season.
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What Is Vitamin B12?
The water-soluble vitamin is essential for DNA and red blood cell production. It also helps maintain healthy nerves and brain function. Vitamin B12 protects the stomach lining, as well.
These small, delicious, and chewy shellfish contain a wealth of nutrients. Whether steamed or eaten raw, clams offer high concentrations of vitamin B12, iron, and lean protein.
It’s even low on fat. Consider adding them to your salads and soups to get your needed intake of this vitamin.
2. Fortified Breakfast Cereals
Vegans and non-vegans alike can get vitamin B12 by eating fortified breakfast cereals. It is important, however, to check the labels because not all brands of fortified cereal contain the required amounts of vitamin B12.
Trout, depending on the cooking preparation, usually has low-fat content. This fish offers a wealth of different nutrients such as vitamins B1, B3, B6, B12, and D.
Omega 3 fatty acids are also present which may aid in preventing strokes and heart disease.
A serving of 3.5 ounces gives you more than your required daily vitamin B12 intake. There are plenty of ways to enjoy this dish such as broiled, baked, or sautéed with healthy vegetables.
Drinking a glass of milk a day gives you vitamin B2 and 12, as well as protein, calcium, potassium, iodine, and phosphorus. You can choose from skim or low-fat milk if you’re worried about the calories and fat.
This meat is an amazing source of vitamin B12. One serving of grilled steak of about 186 grams gives you almost 200% of the recommended daily intake of vitamin B12.
It also provides vitamins B6, B3, and B2.
If you want to get the most vitamin B12, then go for low-fat cuts. Choose grilling or roasting as the method of preparation because these methods help in preserving the vitamin content of the beef.
This fish contains a high concentration of vitamin B12, especially in its dark muscles. A 100-gram serving provides almost 160% of the recommended daily intake.
You also get other nutrients such as vitamins A and B3, lean protein, selenium, and phosphorus with every serving.
7. Fortified Non-Dairy Milk
Almond, soy, and rice milk do not contain high amounts of vitamin B12 unless fortified. One cup of fortified soy milk can contain up to 45% of the recommended daily intake for vitamin B12.
Fortified non-dairy milk is a great option to avoid vitamin B12 deficiency while sticking to a vegetarian diet.
Yogurt is among the list of vitamin B12 foods which also gives a wealth of other nutrients. It is rich in vitamin B2, protein, calcium, magnesium, and potassium.
It may also help maintain healthy digestive and immune systems, thanks to its probiotic content.
If you wish to eat yogurt every day, consider buying brands with no added sugar to stay healthy. Mix it with fortified cereals, salads, and fish to help you close the gap for your recommended daily intake of vitamin B12.
Nori, or seaweed, contains high amounts of vitamins B12, K, and C. It is also high in iron, iodine, and fiber which, altogether, may help in keeping diseases away.
Eating nori may also help in:
- preventing the onset of diabetes
- lowering the risk of developing heart diseases
- managing obesity
- lowering the risk of cancer
The best part about this food is that it’s versatile — it can be used in rice dishes, sushi, pizza, or even eaten by itself.
A single serving of this oily fish gives you nearly 700% of the recommended daily intake for vitamin B12. It also contains protein and an abundance of selenium, which helps keep the thyroid healthy and protect the body from infection.
This delicious fish can be prepared broiled, grilled, roasted, or fried.
Check out this video from TOP TEN(10) – Official for more foods rich in vitamin B12:
Not all vitamin B12 foods contain the same amount. But don’t worry.
You can still get your recommended daily intake. All you have to do is mix and match.
Adding yogurt to fortified cereals or sauces to meat like beef and tuna will do just the trick.
Which vitamin B12 foods do you like to eat? Tell us in the comments section below!