Vitamin B12 deficiency can lead to mental health problems: Add these 5 foods to your diet to stay happy
Vitamin B12, also called cobalamin, is an essential nutrient that has many important functions in the body. It is a water-soluble vitamin that your body can’t make on its own, so you need to include enough vitamin B12-rich foods in your diet. You need an adequate amount of vitamin B12 to help keep your nerves healthy, support the production of red blood cells and DNA. A deficiency of this vitamin can lead to mental health problems, including memory loss, confused thinking and dementia.
Since vitamin B12 is mainly found in animal products and generally not present in plant-based foods, vegans are at a higher risk for deficiency of this essential nutrient. Certain factors and conditions such as weight loss surgery, Crohn’s and celiac disease, chronic alcoholism can all interfere with an individual’s ability to absorb vitamin B12, increasing the risk of deficiency. However, this vitamin is added to some food items and available as a dietary supplements, as well as a prescription medication. Vegans and others at risk of deficiency may look for fortified foods with vitamin B12, ensuring that they check the product’s nutrition facts label.
Food sources that are high in vitamin B12
Here we list five foods rich in vitamin B12 to add to your diet:
- Salmon: Salmon being one of the most nutritious types of fish comes with numerous health benefits. It is rich in omega-3 fatty acids, which have been shown to reduce the risk of disease and lower inflammation. It is an excellent source of B vitamins - such as riboflavin, niacin, thiamin, B6, folate, and B12. According to USDA, a half fillet of cooked salmon can give 208 per cent of the daily value (DV) for vitamin B12.
- Trout: The rainbow trout is packed full of essential nutrients and fairly low in calories. It is a great source of protein, healthy fats and B vitamins. This freshwater species also contains good amounts of minerals such as phosphorus, selenium, and potassium. What’s more, rainbow trout is one of the healthiest and cleanest fish having low levels of mercury and other contaminants. As per the USDA, a 3.5-ounce (100-gram) serving of trout fillet offers about 7.5 mcg of vitamin B12 - that’s 312 per cent of the DV.
- Beef: For non-vegetarians, beef is an excellent source of vitamin B complex. You should choose from low-fat cuts of meat and may grill or roast it instead of frying to preserve the nutrients, especially B12. You can get about 190 grams of vitamin B12 from just one grilled flat iron steak - which is about 467 per cent of the DV, as per the USDA.
- Eggs: Eggs and poultry are excellent sources of B vitamins, particularly B2 and B12. It’s recommended that you eat whole eggs instead of just the whites because egg yolks contain higher levels of B12. Two large eggs can give you 1.1 mcg of vitamin B12(46 per cent of the DV), as per the USDA.
- Fortified cereal: While fortified cereals are generally not recommended as part of a healthy diet, they can be a good source of B vitamins for vegetarians and vegans who are at higher risk for deficiency. For instance, one cup (59 grams) of alt-O-Meal Raisin Bran provides 62 per cent of the DV for vitamin B12, as per the USDA. Research suggests that adding fortified cereals to your diet may help increase your vitamin B12 levels.
Try to include plenty of healthful foods in your diet daily to prevent nutritional deficiencies and improve your overall health, well-being.