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  B₁₂ are 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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15 foods that ease the physical symptoms of menopause, according to experts

We tend to file changes in our body under "getting older" and move on, but for many women, the physical toll of menopause is compounded by nutrient gaps that have been building for years. "The most common nutrient deficiencies that tend to show up during menopause are calcium, vitamin D, magnesium, vitamin B12, omega-3 fatty acids and iron," explains Prateek Kumar, celebrity fitness coach and nutritionist and founder of Fitcru. "Rather than focusing on a single nutrient, it's the combination of these nutrients through a balanced, whole-food diet that offers the greatest support."

Abhishree Goyal, nutritionist and co-founder of Nuvana, agrees food is doing more heavy lifting than most women realise. "A dietary pattern rich in phytoestrogens, calcium, vitamin D, protein and omega-3s  can significantly support overall health and improve quality of life during the menopausal transition," she says, making foods for menopause a meaningful part of supporting long-term health.

Kumar is also careful to separate popular claims from proven science. "Soy and fenugreek have the strongest clinical trial evidence for helping with hot flushes specifically," he notes.

Here are 15 foods for menopause worth stocking your kitchen with, evidence included:

Soybeans

"Soybeans are rich in plant oestrogens that may help reduce hot flushes, night sweats and support bone and heart health," says Goyal. Kumar backs this with numbers: "A review of 19 trials showed that isoflavones reduced hot flush frequency by about 20% and severity by 25% compared to a placebo."

Flax seeds

Goyal notes flaxseed's omega-3s and fibre "may help with hormonal balance, constipation, cholesterol management and mild vasomotor symptoms." Kumar is more circumspect: "They haven't been proven to help with hot flashes specifically, despite that being a popular claim."

Chickpeas

"Chickpeas provide plant protein, fibre, iron and phytoestrogens," Goyal explains. Kumar adds they help "keep blood sugar steady and keep you full for longer, making them particularly useful for weight management during this phase."

Greek yoghurt

Goyal notes these support "muscle maintenance, bone density and gut health." Kumar is unequivocal: "They're non-negotiable in my book," citing their protein-calcium combination as among the best for bone and muscle protection.

Salmon

"Salmon helps reduce inflammation, supports cardiovascular health, mood and bone health," says Goyal. Kumar adds it "may even help with brain fog, which is honestly one of the more underrated menopause symptoms."

Broccoli

Goyal points to compounds that support "oestrogen metabolism." Kumar notes and other cruciferous vegetables "have been linked to better outcomes in studies involving breast cancer survivors."

Walnuts

Support for "heart health, brain function, sleep quality and inflammation reduction," per Goyal. Kumar files walnuts among foods backed by "decades of solid nutrition science."

Avocados

Goyal cites "healthy monounsaturated fats, potassium and fibre" for cardiovascular health and satiety. Kumar groups them under general heart and brain health.

Blueberries

Grouped by Goyal among the antioxidant-rich foods that ease oxidative stress; Kumar concurs, placing them alongside walnuts and oats in the heart-health bracket.

Oats

Goyal notes oats "help regulate blood sugar, improve cholesterol levels and support digestive health." Kumar includes them in his heart- and gut-health groupings.

Amla

"For immunity, collagen production and skin health, Amla is a great addition," says Goyal. Kumar adds that "smaller Indian studies" support its role in reducing oxidative stress.

Shatavari

Goyal groups shatavari (wild asparagus) among the hormonal-support foods. Kumar is candid about the evidence gap: "The human clinical evidence is still quite limited. I'd present it as a traditional form of support rather than proven science and always recommend using it under proper guidance."

Fenugreek seeds

These "improve metabolic health, blood sugar regulation and support libido and energy," says Goyal. Kumar is more emphatic: "A placebo-controlled trial on fenugreek extract showed real improvements in menopause symptoms over 90 days, with almost a third of women reporting that their hot flashes disappeared completely."

Sesame seeds

Goyal places sesame in both the hormonal-support and bone-health camps; Kumar agrees, pointing to its "lignans and calcium" as "a simple but valuable addition."

Curd

Alongside Greek yogurt, the lighter curd's calcium, protein and probiotics make it a two-for-one for bone and gut health, per both experts.

Myths worth retiring

"Soy causes cancer" tops the list. "Moderate consumption of whole soy foods is safe for most women and may even provide health benefits," says Goyal. Kumar goes further: "Multiple large studies have actually linked soy intake with a lower recurrence risk in breast cancer survivors."

On dairy, Goyal calls yoghurt and curd "excellent sources of calcium, protein and probiotics," while Kumar agrees cutting it out is "generally bad advice unless someone is lactose intolerant."

Practically speaking, Kumar recommends 20–30g of protein a meal and 1,200mg of calcium daily, fatty fish twice a week and soaked fenugreek if you enjoy it. As he puts it: "No single food fixes menopause. It's the consistency of eating well, strength training, getting enough sleep and managing stress together that makes the biggest difference."

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

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs