Foods that increase stamina (Vitamin B12 - your source of energy)

Foods that are rich in vitamin B12: Benefits, Deficiency & Sources

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Foods that are rich in Vitamin B12

The main sources of vitamin B12 in food include dairy, eggs, meat, and fish. Supplements may be necessary for vegetarians, women who are pregnant or nursing, and other people who are at risk of deficiency.

Here are 10 foods you may add to your grocery list that are high in vitamin B12.

1. Animal liver and kidneys

One of the foods that are highest in nutrients is organ meat. Lamb’s liver and kidneys, in particular, are high in vitamin B12.

Amazingly, 3.5 ounces (100 grammes) of lamb liver has 3,571% of the recommended daily intake (DV) for vitamin B12.

While veal or beef liver may still contain about 3,000% of the DV per 3.5 ounces (100 grammes), lamb liver often has a greater vitamin B12 content.

Additionally rich in copper, selenium, and vitamins A and B2, lamb liver is.

Kidneys from lamb, veal, and beef are also high in vitamin B12. Per 3.5 ounce (100 gramme) portion, lamb kidneys give nearly 3,000% of the DV, with more than 100% of the DV for vitamin B2 and selenium.

2. Paneer

One of the nutrient-rich dairy products is paneer. You often eat this traditional Indian dish once or twice a week.

A substance that is highlighted in paneer is vitamin B12. 100 grams of paneer has roughly 0.8 grams of vitamin B12.

Panner is also a great source of calcium and proteins.

3. Clam

Clams are a tiny, chewy shellfish that are nutrient-rich.

This mollusc has a high concentration of vitamin B12 and is a lean source of protein. Just 20 tiny clams (190 grammes) provide more than 7,000% of the DV.

A 100 gram (3.5 ounce) portion of clams, particularly entire baby clams, has about 200% of the daily value (DV) for iron.

Clams are also a good source of antioxidants, according to research.

It’s interesting to note that vitamin B12 levels are high in clam broth. According to studies, 3.5 ounces of canned clam broth contain 113–588% of the daily value (100 grams)

4. Sardines

Small saltwater fish with fragile bones known as sardines, are another great source of vitamin B12. Although you may also buy them fresh, they are typically marketed in canned form in liquids like water, oil, or sauces. Sardines are very nutrient-dense because they have significant concentrations of practically all nutrients.

The amount of vitamin B12 in 1 cup (150 grams) of drained sardines is 554% of the DV.

In addition, omega-3 fatty acids, which are abundant in sardines, have been linked to a number of health advantages, including a reduction in inflammation and an improvement in heart health.

5. Eggs

Eggs are a great source of complete protein and B vitamins, especially B2 and B12. About 46% of the daily value (DV) for vitamin B12 and 39% of the DV for vitamin B2 are provided by two large eggs (100 grammes).

According to studies, egg yolks contain more vitamin B12 than egg whites. Additionally, egg yolks’ B12 is simpler to absorb. Therefore, consuming whole eggs as opposed to simply their whites is advised.

You will also receive a sufficient amount of vitamin D in addition to a healthy dose of vitamin B12. Eggs are one among the few foods that naturally contain it; two large eggs provide 11% of the daily value (DV) for it.

6. Milk and dairy products

Several vitamins and minerals, including vitamin B12, can be found in abundance in milk and other dairy products like yogurt and cheese.

Whole milk provides 46% of the daily value (DV) for vitamin B12 in one cup (240 ml).

Additionally, cheese contains a lot of vitamin B12. 22 grams of a large piece of Swiss cheese has 28% of the DV.

Plain yogurt with added full-fat could potentially be a good source. Even those who are vitamin B12 deficient have shown improvements in their condition thanks to it.

It’s interesting to note that research has shown your body absorbs vitamin B12 from milk and dairy products better than from meat, fish, or eggs.

7. Fortified cereals

Due to its synthetic origins and lack of animal byproducts, this source of vitamin B12 may be suitable for vegetarians and vegans.

Fortified cereals can be a rich source of B vitamins, particularly B12, even though they’re not typically advised as part of a healthy diet. Adding nutrients to meals that weren’t already present is a process known as food fortification.

According to research, regularly consuming fortified cereals helps elevate vitamin B12 levels.

If you decide to use fortified cereal to improve your intake of vitamin B12, be sure to pick one that is high in fiber or whole grains and low in added sugar.

8. Fortified non dairy milk

Those looking for a healthy vegan alternative to dairy milk frequently turn to nondairy milk.

Although soy, almond, and rice milks may not contain a lot of vitamin B12 naturally, most of them have been fortified, making them a great source of this vitamin.

As an illustration, one cup (240 mL) of soy milk contains up to 86% of the daily value (DV) for vitamin B12 .

As a result, consumers looking to improve their B12 consumption and prevent deficiency can consider fortified non-dairy milks.

The B12 in non dairy milk is synthetic, just like the B12 in other fortified sources, therefore it is suitable for vegans.

9. Salmon

One of the foods with the largest amounts of omega-3 fatty acids is salmon, which is well known for this. Additionally, it’s a top vitamin B source.

Cooked salmon half filets contain 178 grammes and 208% of the daily value (DV) for vitamin B12.

4,123 mg of omega-3 fatty acids could be present in the same serving.

This fish provides a large amount of protein, with roughly 40 grammes in a half filet, in addition to its high fat content (178 grams)

10. Some nutritional yeast products

A superb vegan source of protein, vitamins, and minerals is nutritional yeast. It’s a type of yeast that is specifically cultivated for use as food rather than as a leavener in bread and beer.

Vitamin B12 is not naturally present in nutritional yeast. It is frequently fortified, though, which makes it a fantastic source of this nutrient.

Similar to fortified cereals, nutritional yeast’s synthetic vitamin B12 is suitable for vegans.

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