FOODS RICH IN VITAMIN B12 - 14 Foods High In B12!

FOODS RICH IN VITAMIN B12 – 14 Foods high in B12 Vitamin B12 is an important nutrient for a healthy person. Our body cannot make vitamin b12; thus,  we need to obtain it from food or supplements. Most individuals can get it from a different  diet that contains animal products. But, individuals consuming plant-based food can  only obtain this vitamin from fortified foods. In today’s video, we will show  you 14 foods rich in vitamin B12.

#1 Animal kidneys and liver Organ meats are nutritious foods obtained from animals. The liver and kidneys, particularly from  sheep, are high in b12. Around 100 gram serving of lamb, liver delivers an unbelievable 3,571%  DV or Daily Value for this essential vitamin. Whereas lamb liver is usually rich in vitamin  b12 as compared to beef or pork liver. Moreover, lamb liver is also rich in  copper, vitamin A, selenium, and vitamin B2. Do you find this video interesting? Please  don’t forget to subscribe to my channel.

Hit the Like button and ring the notification  bell if you want to see more content like this. #2 Clams Clams are chewy shellfish containing a lot of nutrients. Clams are  a minor source of protein and rich in vitamin b12. You can obtain approximately 7,000% Daily Value  in only 20 clams. They also give significant iron concentrations, with approximately 200%  of the Daily Value in one hundred grams. #3 Sardines They are small, soft-scaled saltwater fish.  Sardines are generally sold canned within the water, oil, or pulps; however,  you can also purchase them fresh.

They are super nutritious as they naturally  have all nutrients in good quantities. A serving of 150-gram sardines offers  554% of Daily Value for vitamin b12. Besides, sardines are an exceptional source  of fatty acids, which deliver several health advantages, such as improving cardiac  functions and decreasing inflammation. #4 Eggs Eggs are an excellent source of whole protein and B vitamins,  particularly vitamin B2 and vitamin B12. Around two large eggs can provide 46% of the Daily Value  for b12 and 39% of the Daily Value for vitamin B2.

A study has revealed that egg yolks  contain higher concentrations of b12 rather than egg whites. Thus, it’s suggested  to eat whole eggs rather than only egg whites. Along with obtaining the right amount of b12,  you will obtain a healthy quantity of vitamin D. Furthermore, eggs naturally have vitamin b12, with  almost 11% of the Daily value in two big eggs. #5 Beef Beef is an outstanding source of b12.

One roasted iron steak delivers around  467% of the Daily Value for b12. Similarly, the same steak quantity holds adequate quantities  of vitamins B2 and B6, along with beyond 100% of the Daily Value for selenium as well as zinc. If you are seeking higher amounts of vitamin b12, it is suggested to select from  low-fat slices of meat. Moreover, it is also good to grill or cooks it rather than  frying. This will help reserve the b12 content. #6 Fortified cereal This option can work better for vegetarians  as well as vegans because it is synthetically prepared and not obtained from animal sources.  Even though not commonly suggested as part of a nutritious diet, they can be the best  source of B3, B6, and particularly B12. Food fortification is the method of adding  essential nutrients that are not present in the diet. Such as, Malt-O-Meal Raisin Bran  provides more than 62% of the Daily Value for b12 in 60 grams. Additionally, the same portion  of this cereal also includes 29% of the Daily Value for vitamins B6, A, and iron. According  to the research, the consumption of fortified cereals helps enhance vitamin b12 levels. Indeed, one study revealed that when individuals ate one cup of fortified cereal  having around 4.8 mcg of this vitamin every day for more than three months, their  b12 concentrations increased considerably. If you select to consume fortified cereal  to upsurge your vitamin B12 ingestion, confirm to choose a product low in  supplementary sugar and rich in fiber.

#7 Tuna Tuna is usually consumed fish. It is a great source of vital nutrients,  containing protein, essential vitamins, and minerals. It has high levels of vitamin b12,  particularly in the muscles under your skin. Approximately a hundred grams serving of cooked  tuna has 453% of the Daily Value (DV) for vitamin b12. This similar serving size also  contains the right quantity of lean protein, p4, and selenium. Furthermore, canned tuna also  includes a decent concentration of vitamin b12. #8 Shrimps They are not only full of the vital nutrient choline, which supports  to improve heart as well as brain function but also is an excellent source of b12 and protein.  You can serve shrimps with grilled veggies.

#9 Nutritional yeast Fortified yeast is the best vegan source of essential vitamins, protein, and  minerals. Nutritional yeast is a species of yeast significantly grown to be consumed as  food. Vitamin b12 is not originally found in nutritional yeast. But, it is ordinarily  fortified, making this option a great source b12. Additionally, vitamin b12 in fortified yeast is  vegan-friendly as it is synthetically prepared. Around 15 grams of fortified yeast may have equal  to 733% of the Daily Value for this vitamin. According to research, nutritional yeast decreases  blood indicators of vitamin B12 insufficiency.

#10 Trout Rainbow trout is deliberated to be one of the nutritional fish. Trout is  a great source of vitamin b12, healthy fats, as well as protein. Around 100 grams serving of  this option provides approximately 312% of the Daily Value for b12. It is also a good source  of minerals like manganese, p4, and selenium. #11 Fortified non-dairy milk This option is popular with those who need a nutritious vegan alternative  for dairy milk. However, soybean, almond, as well as rice milk are not certainly rich  in b12; they are generally fortified sources, making them an outstanding origin of this b12. For example, soy milk can offer approximately 86% of the Daily Value for b12 in one cup. For  this purpose, fortified non-dairy milk might be a great choice for people wanting to enhance  their vitamin B12 consumption and avoid shortage. Correspondingly to the vitamin b12  in additional fortified sources, b12 in non-dairy milk is unnaturally  produced; thus, this option is vegan-friendly. #12 Chicken Among foods derived from animals, chicken is a great carrier of b12. Similarly,  a source of protein, consuming chicken, is an additional way to make sure that your  body is not deficient in essential nutrients.

#13 Dairy products Dairy products such as yogurt and cheese  are the best sources of vitamin b12, protein, and minerals. Around 240 ml of whole  milk provides 46% of the Daily Value for b12. Also, cheese is high in vitamin b12.  Approximately 22 grams of cheese can provide up to 28% of the Daily Value for vitamin b12. Whole fat plain yogurt is also a great source of vitamin b12. It improves vitamin B12 levels  in individuals who are lacking in the vitamin. Furthermore, studies have revealed  that the body fascinates b12 in milk as well as dairy products superior to  b12 in other sources like beef and fish. #14 Caviar This food is one of the best common sources of omega-3 fatty acids; however, this food  also contains a high concentration of vitamin b12, with only one ounce nearly amplifying your  RDA. It contains around 5.67 mg vitamin b12.

If you want to enhance your  vitamin stores or avoid deficiency, you should eat one of those foods mentioned  above foods to improve your general health.

Source: Horizons Health