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The best foods with vitamin B12 and why your body might be craving more

You can live without trending adaptogens and obscure superfoods. But vitamin B12 foods? That one’s non-negotiable, according to experts. This water-soluble nutrient, explains Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, plays a vital role in nerve function, blood cell formation, metabolism, DNA production and many other functions that our bodies need to stay healthy. In other words: if your energy’s been lagging, your mood’s been off, or your memory’s been fuzzy, B12 could be the missing link.

Vitamin B₁₂ foods are easy to add to any routine. Whether you're solely following a plant-based diet or welcome any animal and dairy products into your meals, you can find vitamin B₁₂ foods pretty much in any food group. And as an added bonus, these foods also come with other essential nutrients (think omega-3 fatty acids, protein , iron and more) that our bodies need. So if you’re looking to see if you’re already on the right track or wanting to add more good sources of vitamin B₁₂ into your life, the best ones to add are:

Clams

If you love shellfish, registered dietitian nutritionist Lauren Manaker says that clams make for a great source of vitamin B_12.According to the National Institutes of Health (NIH), 3 oz. (roughly 85g) of clams contain about 17 mcg of the nutrient. It also contains iron, which she says makes it a great combo with B₁₂ for energy and red blood cell production.

Chicken liver

Manaker calls liver a nutrient powerhouse as it contains B₁₂, iron and vitamin A. According to the NIH, one serving of chicken liver contains 70.7 mcg of vitamin B₁₂, which is almost 3000% daily value of the nutrient.

Salmon

Salmon is a favourite food amongst experts. Manaker says it’s not only high in vitamin B₁₂ with 2.6 mcg of the nutrient, but it is also a main source of omega 3 fatty acids. This combo especially helps support brain function and heart health.

Trout

Manaker lists trout as another fish source that is rich in B₁₂ and omega-3s. According to the US Department of Agriculture (USDA), one filet of trout has 4.6 mcg of the nutrient.

Tuna

Tuna is known as a great source of protein, but Manaker says you can also look to the fish for your B₁₂ needs. The NIH says that 3 ounces of tuna contains 2.5 mcg of the nutrient.

Eggs

Another great source of protein and B₁₂, Manaker says that eggs are one of the easiest foods to add to any meal. The NIH says one large egg contains 0.5 mcg of the nutrient.

Dairy milk

Whole milk is a nutrient powerhouse. It’s most known as a great source of calcium to build and maintain strong bones and teeth. But it also provides protein, vitamin D and B₁₂ to hydrate, repair muscle, and boost our energy and metabolism. The NIH says that one cup of 2% milk contains 1.3 mcg of vitamin B₁₂.

Yoghurt

Another dairy product you can turn to for vitamin B₁₂ is yoghurt. The NIH says that 6 oz. of plain, fat-free yoghurt contains 1 mcg of the nutrient.

Sardines

Tinned fish are having a moment, and sardines especially make for a great source of vitamin B₁₂. “Tiny but mighty, they’re rich in B₁₂, calcium, and omega-3s,” says Manaker. According to the USDA, one tin of sardines contains 8.22 mcg of the nutrient.

Nutritional yeast

Known for its cheese-like flavour, nutritional yeast is a vegan seasoning that is packed with nutrients. It’s especially rich in vitamin B₁₂, according to the NIH. A quarter of a cup can contain anywhere from 8.3 to 24 mcg of the nutrient.

What does vitamin B₁₂ do for the body?

The benefits of vitamin B₁₂are many. Manaker says that it primarily helps convert the food you eat into energy for your body. But it also supports your nervous system, produces red blood cells, and DNA production while also reducing your risk for heart disease. And if you’re feeling the need for an emotional boost, she says the nutrient can play a role in regulating your emotions and producing serotonin.

How much vitamin B₁₂ should I take daily?

Dieras says that the recommended amount of vitamin B₁₂ one should aim for can range from 2.4 to 2.8 mcg per day. For those who are pregnant, Manaker says it’s best to stick to 2.6 mcg per day, while those who are breastfeeding may increase it a bit to 2.8 mcg.

Should I take vitamin B₁₂ supplements?

Manaker says that eating whole foods in a well-balanced diet is the ideal way to get your daily vitamin B₁₂ intake. But if you’re not getting enough from food or if you have absorption issues (AKA pernicious anaemia), you might need to incorporate dietary supplements into your routine. She says you can turn to supplements in a pill form or as a shot if prescribed.

Are there downsides to vitamin B₁₂?

Both Dieras and Manaker say that vitamin B₁₂ is generally safe and that there are minimal downsides. “B₁₂ supplements are generally safe because your body flushes what it doesn’t need,” Manaker says. In high doses, it may cause headaches or nausea. Dieras says it might also interact with certain medications such as gastric acid inhibitors and metformin. As with any new supplement you’re interested in taking, it’s always best to consult with a doctor to make sure it’s right for you.

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.

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Labels: blood cell formation, clams, dairy milk, eggs, metabolism, nutritional yeast, salmon, trout, tuna, vital role in nerve function, Vitamin B 12, yogurt

Natural resources of Iron

Iron is an indispensable element for the functioning of the human body, since it is an essential component of the protein called hemoglobin, which is responsible for transporting oxygen to red blood cells. Therefore, if we don't get enough of this mineral, it is likely that we will feel tired and dizzy, and may even develop anemia.
Although iron requirements vary by gender and age, the doctors recommend a dose of 8 mg per day for men and 18 mg per day for women who are not pregnant or breastfeeding.
Despite the existence of supplements that can supply us with this mineral, the best way to get your recommended dose of iron is through a healthy and varied diet. This terrific list features 9 of the best natural sources of this vital mineral.

1. Clams

Clams are one of the best sources of iron found in nature. In fact, an 85 gram portion of canned clams contains no less than 23.8 mg of iron. A great way to add more iron to your diet is using clams for sauces or incorporating them into your pasta or rice dishes.

2. Fortified Cereals Although cereals are often an excellent source of iron, it is important to know what kind to consume. Certainly, grains that are rich in sugars and artificial flavorings are not a great option when it comes to a healthy diet, so the key is to find a fortified cereal that provides 100% of the daily recommended dose of iron. A one-cup serving of fortified cereal can provide up to 18mg of this important mineral.

3. Dark Chocolate If you are a chocolate lover, you now have another reason to be delighted with this dessert. In an 80g portion of dark chocolate, equivalent to a small bar, you'll find between 7 and 8mg of iron. Don't forget to look for dark chocolate with a cocoa concentration higher than 60% and, as always, control the size of your portions.

4. Cooked Oysters

The next time you go to a seafood restaurant, consider asking for a portion of cooked oysters as your main course. Just 85g of this delicious seafood can provide about 10.2 mg of iron. Although raw oysters are also packed with essential nutrients for our body, the cooked version is safer for regular consumption.

5. White Beans While all beans provide iron, white beans contain the largest amount. In fact, just one cup of these beans provides 8mg of iron. If you don't have time to clean and boil them, you can try the canned version, as long as you keep a watchful eye on your sodium intake.

6. Organ Meats Organ meats are an excellent source of essential nutrients for your health, including iron. Although exact amounts depend on the type of organ and portion size, beef liver, for example, can provide 5mg of iron per 85g.

7. Soybeans

Soybeans are one of the main sources of protein in vegetarian diets. However, all people, regardless of their food preferences, can benefit from this vegetable. A half-cup serving of soy beans can contribute between 4 and 5mg of iron, so we recommend you use them in salads and other dishes.
8. Lentils Besides being related to beans, lentils are another excellent natural source of iron. Half a cup can get you more than 3mg of iron, with the added advantage that you can cook lentils faster than beans. Lentil soup is an especially great way to enjoy this iron booster.
9. Spinach
Despite being known for its high content of vitamin A, spinach is also an important source of iron: half a cup of spinach contains about 3mg of it. This vegetable is versatile and can be used to prepare a variety of dishes, from frittatas to lasagna, pies and salads.
How to determine your individual iron requirement:
Knowing the main sources of iron is a good start, because we all need this essential mineral. However, it is also important to understand that each person may have a different iron intake requirement, especially when it comes to people who already have an iron deficiency, or those who tend to develop anemia.
Check with your doctor or nutritionist about specific recommendations for iron consumption in the following cases:
• If you've recently lost significant amounts of blood.
• If you are being treated with anticoagulants.
• If you have a history of kidney disease.
• If you have more than 65 years under your belt.
• If you have heavy menstrual periods.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES. PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- https://gseasyrecipes.blogspot.com/

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Labels: clams, cooked oysters, dark chocolates, fortified foods, Iron, lentils, natural resources, organ meats, soybeans, Spinach, white beans

LACK OF VITAMIN B 12 AND ITS EFFECTS

FATIGUE EVEN AFTER GOOD REST MEANS IT COULD BE FROM A LACK OF IRON FOUND IN LEAN MEATS, BEANS, AND FORTIFIED CEREALS OR VITAMIN B 12 IN BEEF LIVER AND CLAMS. THEY'RE BOTH IMPORTANT FOR HEALTHY RED BLOOD CELLS, WHICH GET OXYGEN TO YOUR BODY'S TISSUES. MILK, YOGURT, CHEESE ARE THE ONLY VEGETARIAN FOODS THAT NATURALLY CONTAIN SIGNIFICANT LEVELS OF VITAMIN B 12.

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Labels: beef liver, cheese, clams, Deficiency, eggs, Fatigue, lack of iron, Milk, red blood cells, Vitamin B 12, Yogurt

IMPORTANCE OF VITAMIN B 12 AND FOODS RICH IN IT

Vitamin B12 is vital for healthy nervous-system function and for the formation of DNA and red blood cells. It helps guard against anaemia, a blood condition that causes fatigue and weakness.

Where to get it: Animal products are your best bet for B12. Cooked clams have the highest concentration of any food, with 84 micrograms (mcg)—a whopping 1,402% of your DV—in just 3 ounces. (One milligram equals 1,000 micrograms.) Vitamin B12 also occurs naturally in beef liver, trout, salmon, and tuna, and is added to many breakfast cereals.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

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Labels: anaemia, beef, cereals, clams, DNA, Fatigue, fights, red blood cells, salmon, trout, Vitamin B12

FOODS RICH IN POTASSIUM

Many diets are low in potassium but too much of sodium. Studies suggest boosting your potassium intake and curbing salt and sodium can slash your stroke risk by 21% and may also lower your odds of developing heart disease. Potassium, a mineral, works by protecting blood vessels from oxidative damage and keeps vessel walls from thickening. Adults should aim to get 4,700 mg of potassium a day. Too much potassium, usually from supplements, can be dangerous, so try to get your intake from healthy eating unless a doc says otherwise. These delicious foods can help you reach your goal.

SWEET POTATOES
Surprise—sweet potatoes, not bananas, rank highest on the list of foods that are high in potassium. One sweet potato packs a whopping 694 mg of potassium and only 131 calories, plus loads of fiber, beta-carotene, and energizing carbs. Baked, fried, grilled, mashed, or stuffed, sweet potatoes are one of the healthiest and most delicious foods you can eat.

TOMATO SAUCE
Fresh tomatoes are great, but tomato paste and puree are better sources of potassium. One quarter cup of tomato paste delivers 664 mg of this vital mineral, while one half cup of puree comes in at 549 mg. Tomato juice itself has just over 400 mg. So if you love cooking with tomatoes and want to get more potassium into your diet, make spaghetti sauce more often!

BEET GREENS

If you've ever bought fresh beets and tossed the greens in the garbage, time to change your ways. Those cooked, slightly bitter greens deserve a place at the table in part because they pack a whopping 644 mg of potassium per half cup. Antioxidant-packed beets are also a great source of folate, raw or cooked!

BEANS
White beans lead the pack when it comes to potassium, with half a cup delivering nearly 600 mg, but kidney and lima beans, as well as lentils and split peas, are all respectable sources. All beans are good for your heart and appear prominently on our list of the 20 best foods for fiber so it's smart to make beans a much bigger part of your diet.

YOGHURT
Eight ounces of plain old non-fat yoghurt contains 579 mg of potassium, while low-fat, whole milk, and cultured buttermilk—yoghurt's tangy cousin—have a little less. Delicious ways to use yogurt include mixing it with granola at breakfast, using it instead of mayo on sandwiches and in salads, and swapping it for whipped cream on desserts. Bonus: Most yogurt products contain probiotics, natural bacteria that can aid digestion and keep your gut healthy.

CLAMS
Canned or fresh, 3 ounces of clams pack 534 mg of potassium and have the highest concentration of vitamin B12 of any food. Use them to make seafood pasta or traditional clam chowder.

PRUNES
Prune juice is no joke when it comes to potassium, delivering 530 mg per 3/4 cup; half a cup of stewed prunes have nearly 400 mg. While you know prunes are good for regularity, you may not know that eating more of these dried plums can help keep your bones strong too. In one study, women who ate 10 prunes a day had significantly higher bone density than women who ate dried apples.

CARROT JUICE
The juicing trend means more people will be getting their potassium from carrot juice, which packs over 500 mg in one 3/4 cup. Besides their potassium benefits, carrots and other orange-coloured fruits and vegetables are also great for your eyes and vision.

MOLASSES
Looking for a nutrient-packed alternative to sugar or honey? One tablespoon of black-strap molasses (the thick, dark kind) has nearly 500 mg of potassium and a respectable amount of iron and calcium.

FISH
Meaty fish like halibut and tuna have nearly 500 mg of potassium per 3 ounce serving, but cod and even farm-raised rainbow trout have plenty of potassium too. But potassium isn't the only reason to add more fish and seafood to your diet. Evidence is mounting that regularly eating fish, not taking fish supplements, can increase your lifespan, thanks in large part to the healthy fats in fresh fish; a high fish diet can even reduce your risk of death by heart disease by 35%, according to researchers.

SOY BEANS

Unprocessed soy products (think edamame, not soy powder) are a great source of protein and can also fight inflammation in the body. Bonus: half a cup of cooked soy beans have nearly 500 mg of potassium.

WINTER SQUASH

Winter squash like spaghetti squash are a dieter's dream: it has less than 50 calories per serving, yet contains plenty of vitamin A and filling fibre. But winter squash is also a great source of potassium, with 448 mg per half cup.

BANANAS

Everyone thinks of bananas when they think of high-potassium foods, and one medium fruit does pack more than 400 mg of this heart-healthy mineral. But bananas are also the ultimate hunger buster, packed with Resistant Starch, a healthy carb that fills you up and helps to boost your metabolism.

MILK

Milk is a surprising source of potassium, with 382 mg per cup for the non-fat or skim version (1% and whole milk has a little less). If you're not a fan of milk, try adding this high-calcium fluid to smoothies and healthy milkshakes.

ORANGE JUICE

One of the healthiest additions to your breakfast table, 3/4 of a cup of orange juice delivers 355 mg of potassium. Orange juice, especially the fresh-squeezed variety, is a good source of calcium, folate, and several B vitamins.