11 vitamin B12-rich foods that boost energy and support brain health

It is hard to imagine a balanced meal without foods containing vitamin B12. This water-soluble vitamin, explains a registered nurse and director of ambulatory nutrition services at Mount Sinai Hospital, is essential for nervous system function, blood cell formation, metabolism, DNA production, and many other vital processes in the body.

Foods containing vitamin B12 are easy to incorporate into your daily diet. Whether you follow a plant-based diet or eat animal products, B12 can be found across a range of food groups. In addition, these foods often contain other important nutrients, such as omega-3 fatty acids, protein, and iron. If you want to check whether you are getting enough B12 or would like to increase your intake, these are the best sources:

1. Mussels

If you enjoy shellfish, mussels are an excellent source of vitamin B12. According to the US National Institutes of Health (NIH), 85 g of mussels contains around 17 mcg of B12. They also contain iron, making them excellent for energy and red blood cell production.

2. Liver (beef, chicken, and others)

Liver is a true nutritional powerhouse, rich in B12, iron, and vitamin A. A serving of beef or chicken liver contains as much as 70.7 mcg of B12, which is nearly 3,000% of the recommended daily value.

3. Salmon

Salmon is a well-known source of B12, containing around 2.6 mcg per serving, as well as omega-3 fatty acids that support brain and heart health.

4. Trout

Another fish rich in B12 and omega-3 fatty acids. A trout fillet contains around 4.6 mcg of vitamin B12.

5. Tuna

Tuna is well known as a source of protein, but it also contains B12. Three ounces, or around 85 g, of tuna contains approximately 2.5 mcg of vitamin B12.

6. Eggs

Eggs are a simple and versatile food rich in protein and B12. One large egg contains around 0.5 mcg of B12.

7. Cow’s milk

Whole pasteurized milk is an excellent source of calcium, protein, vitamin D, and B12. One cup of 2% milk contains around 1.3 mcg of B12.

8. Yogurt

Plain nonfat yogurt, around 170 g, contains approximately 1 mcg of vitamin B12.

9. Sardines

Canned sardines are an excellent source of B12, containing 8.22 mcg per can, as well as calcium and omega-3 fatty acids.

10. Lean beef

Lean beef is rich in protein, iron, and vitamin B12. An 85 g serving contains around 2.4 mcg.

11. Nutritional yeast

A popular vegan ingredient with a cheesy flavor, nutritional yeast is often fortified with vitamin B12. A quarter cup may contain between 8.3 and 24 mcg of this vitamin.

What does vitamin B12 do in the body?

Vitamin B12 helps convert food into energy, supports the nervous system, red blood cell and DNA production, and may reduce the risk of heart disease. It also plays a role in regulating emotions and producing serotonin.

How much vitamin B12 do we need each day?

The recommended daily intake is between 2.4 and 2.8 mcg. Pregnant women need around 2.6 mcg, while breastfeeding women may increase their intake to 2.8 mcg.

Should I take vitamin B12 supplements?

Ideally, B12 should be obtained through a balanced diet. However, if you have absorption problems, such as pernicious anemia, or do not get enough from food, supplements in the form of tablets or injections may be helpful, with a doctor’s guidance, of course.

Are there any side effects?

B12 is generally safe because any excess is excreted in urine. In rare cases, high doses may cause headaches or nausea. It may also affect the action of certain medications, such as stomach acid inhibitors and metformin, so consulting a doctor before taking supplements is recommended.

 

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

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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  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.   

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