{"id":1094,"date":"2017-08-09T07:20:57","date_gmt":"2017-08-09T07:20:57","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=1094"},"modified":"2021-05-13T20:15:32","modified_gmt":"2021-05-13T20:15:32","slug":"18-foods-high-vitamin-b12","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/18-foods-high-vitamin-b12\/","title":{"rendered":"18 Foods High in Vitamin B12"},"content":{"rendered":"

\"\"There are a lot of essential vitamins that the body needs in order to thrive, and vitamin B12 tops the list. This B vitamin plays a crucial role in many of bodily functions. It helps create DNA, the genetic material that is found in all cells. It also helps to maintain the health of both the blood and nerve cells. If you are your vitamin B12 levels are even slightly deficient, you run the risk of developing certain health conditions, including megaloblastic anemia, a type of anemia that leads to excessive fatigue and weakness. A deficiency can also lead contribute to depression, as well as mania. If you have a long-term vitamin B12 deficiency, you are at a greater risk for suffering lasting damage to the central nervous system and the brain.<\/p>\n

The recommended daily intake of vitamin B12 depends on your age. For adults, the recommended intake is 2.4 mcg. While there are vitamin B12 supplements available, the easiest way to ensure that you are getting enough of this essential nutrient is to modify your diet. There are many foods that are excellent sources of vitamin B12. By adding these foods to your diet, you can prevent a deficiency and make sure that you are in good health.<\/p>\n

If you are looking to up your B12 intake, here\u2019s a look at 18 foods that are an excellent source of the vitamin, and that you should consider adding to your diet.<\/p>\n

1. Beef liver<\/h3>\n

Vitamin B12 is found in all sources of beef, but the highest concentration is found in beef liver<\/a>. By eating just one ounce of beef liver, you will get 20 mcg of B12, which is more than 300 percent of the daily recommended intake. To ensure that you are getting the highest quality B12, make sure that you are purchasing only the highest quality beef liver. Organic liver from grass-fed and pasture-raised cows is the best source. Beef liver is also high in iron, as well as folate, which means that by adding this food to your diet, you can stave off anemia and even recovery from the condition, if you develop it. If you\u2019re hesitant about eating beef liver, sautee it with some onions and garlic and it actually makes a very tasty dish.<\/p>\n

\"\"2. Sardines<\/h3>\n

Another excellent source of vitamin B12 is sardines<\/a>. Just 3 ounces of these cold water fish will provide you with 6.6 mcg of vitamin B12, which is more than 100 percent of the daily recommended intake. Not only are sardines an excellent source of vitamin B12, but they are also jam-packed with omega 3 fatty acids. Extensive scientific research has found that the omega 3 fatty acids in sardines offer tons of different health benefits, including increased heart health, decreased inflammation and even reducing the side effects of asthma. Believe it or not, sardines do taste good as a pizza topping; however, you can also de-bone them, put them in a food processor and put them in a salad dressing to disguise the flavor.<\/p>\n

\"\"3. Shrimp<\/h3>\n

The king of crustaceans, shrimp<\/a> is used in so many dishes, and not only is it delicious, but it\u2019s also extremely nutritious. As far as vitamin B12, shrimp contains approximately 80 percent of the daily recommend intake. Shrimp is also an excellent source of choline, which has been linked to improved heart and brain health. Other nutrients found in shrimp include selenium, proteion, phosphorus and copper. Boil up some shrimp and dip it in cocktail sauce, sautee it and mix it together with pasta, or marinade it and grill it up.<\/p>\n

\"\"4. Mussels<\/h3>\n

If you enjoy shellfish and you want to up your vitamin B12 intake, you\u2019ll love mussels. Just 3 ounces of mussels<\/a> will give you up to 340 percent of the recommend daily intake of vitamin B12. They\u2019re also a great source of lean protein, vitamin C, iron, manganese, zinc, selenium and omega 3 fatty acids. Mussels taste great steamed and topped with some white wine mixed with garlic, or you can serve them with marinara and pasta.<\/p>\n

\"\"5. Milk<\/h3>\n

They say that milk<\/a> does a body good, and it turns out, they\u2019re right! With just one cup of milk, you will get close to 20 percent of the recommended daily value of vitamin B12. Moo juice is also a great source of protein, potassium, calcium and vitamin B2. If you are looking to cut your calorie intake but still want to enjoy all of the health benefits that milk offers, opt for a reduced fat or fat-free milk. Drink a glass as-is, add some chocolate to it, or pour it on top of a fortified cereal.<\/p>\n

\"\"6. Swiss cheese<\/h3>\n

If you\u2019re a lover of cheese, than you definitely want to add Swiss to your diet. It has the highest vitamin B12 content of all types of cheese, offering about 14 percent of the daily recommended intake per ounce. Swiss cheese<\/a> is also a great source of other nutrients, including vitamin A, vitamin D, vitamin C, iron, calcium and magnesium. Enjoy Swiss cheese with some apples or grapes for a healthy and satisfying snack.<\/p>\n

\"\"7. Clams<\/h3>\n

Another shellfish that\u2019s high in vitamin B12 is clams. A 3 ounce serving of clams <\/a>offers up 42 mcg of vitamin B12, or about 700 percent of the daily value. They are also packed with several other valuable nutrients, such as selenium, vitamin C, manganese, omega 3 fatty acids, iron and protein. There are so many ways to enjoy clams; steam them or grill them and dip into a garlic butter sauce, or top a pasta dish with the shellfish.<\/p>\n

\"\"8. Beef<\/h3>\n

Beef liver isn\u2019t the only rich source of vitamin B12; beef, in general, contains high amounts of this essential vitamin. A 3 ounce serving of lean, organic, grass-fed beef contains about 36 percent of the recommended daily intake of B12. It\u2019s also an excellent source of potassium<\/a>, protein, vitamin A, calcium, vitamin D, iron and vitamin B6. Marinade steak in some olive oil, garlic and balsamic vinegar and grill or broil it to enjoy as a main dish. Slice it up and top a salad with it, or make beef fajitas. No matter how you enjoy it, you\u2019ll get plenty of B12 with a serving of beef.<\/p>\n

\"\"9. Eggs<\/h3>\n

Eggs<\/a> have long been thought to be bad for your health, but actually, they are quite good for you. A 50 gram serving (two) hardboiled eggs has about 10 percent of the daily recommended dietary intake. They are also a great source of iron, vitamin B6, magnesium, vitamin D, vitamin A and calcium. There are many other ways to enjoy eggs other than just hard boiled; scramble them, serve them sunny-side up or soft boil them. You can also add hard boiled eggs to a garden salad or make an egg salad.<\/p>\n

\"\"10. Chicken<\/h3>\n

If you aren\u2019t really a lover of red meat, you can still get an impressive amount of vitamin B12 from chicken<\/a>. A cup of cooked chicken has nearly 14 mcg of vitamin B12. It\u2019s also a wonderful source of various other essential nutrients, such as protein, vitamin B6, selenium, phosphorus, choline and pantothenic acid. For the most health benefits, choose organic, lean, white meat chicken. And, since it takes on the flavor of virtually everything it\u2019s cooked with, there are so many ways to enjoy it.<\/p>\n

\"\"11. Crab<\/h3>\n

Yet another shellfish that is a great source of vitamin B12, just three ounces of crabs offers nearly 10 mcg of the nutrient. Stone and snow crab are the best varieties to choose, as they have the least amount of contaminants and cause the least amount of damage to the natural habitat when they are harvested. Crabs<\/a> are also low in saturated fat, and high in several other nutrients, such as vitamin C, niacin, iron, magnesium, riboflavin, selenium, zinc and copper. Crack some broiled crab legs and dip them in butter sauce. Dice up crab meat and make a seafood salad, a crab cake, or mix it in with a pasta dish.<\/p>\n

\"\"12. Salmon<\/h3>\n

Regarded as one of the healthiest foods, salmon<\/a> contains tons of vitamins, minerals and nutrients. In regard to vitamin B12, half a filet of this cold water fish packs 9 mcg of B12. It\u2019s also high in vitamin D, selenium, niacin, omega 3 fatty acids, protein, potassium, biotin and vitamin B6; with so many vital nutrients, no wonder it\u2019s considered such a healthy food. Grill up a salmon filet with a touch of teriyaki sauce and a sprinkle of garlic, mix it in with a pasta dish, or use it in a seafood salad.<\/p>\n

\"\"13. Turkey<\/h3>\n

Chicken isn\u2019t the only poultry that offers vitamin B12; turkey<\/a> does, too. A cup of heritage turkey has 48.2 mcg of this essential vitamin! Additionally, turkey is a great source of potassium, phosphorus, iron, zinc and protein. If you want to get the best health benefits, opt for organic turkey, and choose white meat over dark (which is higher in fat and calories.) A roasted, baked or grilled turkey breast makes a great main course.<\/p>\n

\"\"14. Herring<\/h3>\n

Another cold water fish, you will get about 3.6 mcg of vitamin B12 when you eat just 3 ounces of herring<\/a>. The small fish is also packed with protein, omega 3 fatty acids, selenium and vitamin D. Pickled herring has been found to reduce blood pressure and inflammation, protect mental health, prevent age-related disease and can possibly even reduce the risk of some types of cancer.<\/p>\n

\"\"15. Trout<\/h3>\n

A relative of salmon, you\u2019ll get more than 4 mcg of vitamin B12 in a three ounce serving of trout<\/a>. Vitamin B12 isn\u2019t the only nutrient you\u2019ll find in trout; it\u2019s also packed with calcium, copper, iron, magnesium, inc, potassium, manganese, phosphorus and selenium. While you can certainly find trout that has been caught in the wild, if you want to ensure your fish isn\u2019t contaminated, go for a farmed variety, which will ensure that it meets US environmental standards for safety. Like salmon, there are a number of ways that you can enjoy trout, including grilled, baked, broiled and even saut\u00e9ed.<\/p>\n

\"\"16. Cottage cheese<\/h3>\n

If you love the taste of cottage cheese<\/a>, you\u2019ll also love the nutritional benefits that it offers. Packed with vitamin B12, you\u2019ll get about 16 percent of the recommended daily intake when you eat just 1 cup of small curd, non-packed cottage cheese. It\u2019s also a great source of calcium and protein, as well as potassium, vitamin A, iron, magnesium, vitamin B6 and vitamin D. Cottage cheese topped with fresh fruit, such as blueberries or pineapple, makes an excellent breakfast or snack. You can also dip crackers into cottage cheese, or mix it with apple butter for a savory taste.<\/p>\n

\"\"17. Lamb<\/h3>\n

The tender meat of lamb<\/a> is yet another excellent source of vitamin B12. A 3 ounce serving offers about 36 percent of the recommended daily intake. Other beneficial nutrients in lamb include potassium, calcium, magnesium, vitamin B6 and iron. Like all other types of meat, opt for an organic, grass-fed variety of lamb to get the most benefits. Serve it with mint jelly for a very tasty and satisfying meal.<\/p>\n

\"\"18. Oysters<\/h3>\n

Oysters<\/a>, specifically those that come from the Pacific Ocean, are considered one of the most nutritionally balanced foods. They are low in fat, cholesterol and calories, yet they are high in vital nutrients, including protein, iron, zinc, calcium and omega 3 fatty acids, as well as vitamin B12. A three ounce serving of oysters will give you more about 230 percent of the daily recommended intake, which is really quite impressive. This shellfish tastes great served on the half shell, mixed with pasta or served with marinara sauce.<\/p>\n

If you are looking to up your vitamin B12 intake, you should definitely consider adding these 18 foods to your diet. There are enough options to provide you with a nice variety of meals and snacks so that you don\u2019t get in a flavor rut.<\/p>\n\r\n

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