Most people think consuming different types of Vitamins is something you only have to be concerned about when you catch a nasty cold and are trying to get your immune system back to work. But that’s quite far from the truth – Vitamin B12 sufficiency is a surprisingly common and serious condition that can cause a weakened sense of concentration, poor memory, irritability and even mania or depression. Luckily, it’s fairly easy to be cured with just a little consciousness in your diet, so stay tuned and learn about the best foods for Vitamin B12 intake!
Clams are said to be one of the best sources of Cobalamin, also known as Vitamin B12. By eating only 100 grams of cooked clams you can cover more than 1400% of your Dietary Reference Intake. You basically need one small clam and you’re good to go. And what’s great about clams is that they make your hair and skin more beautiful and even help you maintain a healthy nervous system function!
In addition to B12, oysters carry a great amount of zinc, protein, and enough amino acids to protect your blood vessels. They are rich in antioxidants and beneficial when it comes to preventing cardiovascular diseases. Oysters- even canned ones – will offer you a helping hand in strengthening your muscles and boosting your immune system in general, while also working as an aphrodisiac!
B12 isn’t the only type of Vitamins that comes with the consumption of crab: you also get a great amount of A and C – not to mention zinc, selenium, protein and copper. On the other hand, crabs are exceptionally low on calories, so you have no reason to push it aside even if you’re on a diet. And finally, unlike most seafoods, they also contain chromium that helps in controlling your blood glucose levels.
Octopus is an amazingly rich source of twelve different minerals and Vitamins – including B12 of course. It’s a great help when it comes to supporting your metabolism, recreation of blood cells and maintaining a healthy brain function too. Octopus is also relatively low in calories. It should only be consumed moderately and not every day though, especially for those of you with high cholesterol levels.
Along with Cobalamin, lobster provides your body with a lot of vital nutrients like Vitamin A, B6, C and E, zinc, protein, magnesium, potassium and phosphorus. These benefit your neurological health, strengthen your bone structure, prevent permanent damage to cell membranes and even boost your energy levels. Lobster carries only a very little amount of fat, while containing no carbohydrates or fiber at all!
These small, oily fish are so high in Vitamin B12 that you can cover 370% of the DRI by eating only 100 grams of them, but they’re also rich in omega-3 fatty acids, protein and Vitamin D for instance. With the help of these compounds sardine lowers your cholesterol levels and takes good care of your heart too, since it offers protection from artery wall damage. And on top of all that, phosphorus in sardine strengthens your bone matrix!
Much like sardine, salmon also contains a considerable amount of omega-3 fatty acids which are reported to help you maintain a healthy brain function and lower your risk of chronic diseases as well. Salmon might actually be one of the healthiest types of fish to eat since it provides plenty of different minerals and vitamins along with B12 while being quite low on saturated fat which would otherwise increase both your blood pressure and cholesterol levels.
Here comes tuna: another fish in the tank! Just like the ones before, this is a rich source of B12 and omega-3 fatty acids, the benefits of which we’ve already discussed. But what’s special about tuna is actually its niacin content. Niacin is a type of Vitamin B that plays an important role in keeping your digestive system, skin and nerves healthy. Be careful though – don’t eat tuna every day, the mercury in it can cause some troubles in your body if not consumed with moderation.
Beef is an excellent source of Vitamin B12 along with many more vital compounds like iron, zinc, phosphorus and of course protein. Don’t let rumors about how harmful red meat is fool you – although as usually moderation is the key, nutrients in beef are beneficial for the health of red blood cells, brain function and even hormone production. Iron combined with Cobalamin were even shown to treat anaemia, so don’t hesitate to beef up your diet!
If you never considered including lamb in your diet, you definitely will after you hear what great effects it has on your health. It’s a rich source of niacin, omega-3, omega-6, zinc, folic acid, and Vitamin B1, B2, B6 – and as you might have guessed B12. These nutrients in lamb help prevent and treat cardiovascular diseases, reduce oxidative stress, boosting your metabolism and they even have anti-inflammatory properties!
Chicken is a B12 source at its best when it’s consumed with that tasty and apparently particularly nutritious chicken skin. It also has a high niacin, Vitamin B6, phosphorus, selenium and protein content. Chicken can be a perfect alternative for those of you that try to stay clear of red meat, since it doesn’t carry so much fat and calories. The daily recommended allowance is one breast. Chicken for the win!
Milk is kind of a popular item in everyone’s diets – and there’s a good reason for that. You only need to drink a cup of it a day to consume the sufficient amount of B12. And there’s so much more! Milk also provides Vitamin A, D and calcium, which are necessary for building strong, healthy bones. And there’s good news for lactose intolerant people as well, since regular milk can easily be replaced with soy milk and still give you enough B12 for a day!
Most people only contain chicken eggs in their every-day diet, but if you want to spice things up a bit, you can use duck, goose, quail and even fish eggs as a substitute. They all carry many beneficial compounds such as protein, riboflavin, iron, and Vitamin A, D. The amounts of B12 content can vary depending on the species – but no need to worry, all eggs are a rich source of this healthy substance.
Given that cheese is a type of dairy products, it’s only reasonable that it’s as great of a B12 source as milk itself. Mozzarella, Swizz, Parmesan, feta and Gjetost, etc… All of these are exceptional ways to add a little flavor to your B12 intake. They’re also high in iron, phosphorus, calcium, protein, and Vitamins A, D and E, and you must admit, that cheese just goes with any dish. So come on, time to get cheesy!
And last but definitely not least: yogurt! This is a universal food that’s quite easy to fit into your daily diet plan, and can be combined with different fruits, nuts, or anything you desire for a variety in flavor. However, there’s a bit of a trick when it comes to levels of Cobalamin – the lower the fat content of the yogurt the more B12 you get. So grab a cup of nonfat bio-yogurt and enjoy a delicious, nutrient-filled breakfast! Bon appetite!