Vitamin B12 forms an integral part of the body’s vitality, with multiple functions in the production of red blood cells and the health of your brain. This vitamin does not occur naturally in plants, so you will need to have Vitamin B12 intake from animal products or fortified foods. Here are eight natural sources of Vitamin B12 that you can add to your diet.
1. Clams
Clams are an excellent source of Vitamin B12. It will only take a few clams to reach more than 1,000% of the recommended daily intake. They also contain other vital nutrients, including iron and protein.
Liver (Beef or Chicken)
Beef liver is high in Vitamin B12. 3 oz of serving can provide one’s daily requirement. Chicken liver is also good, though not much higher than beef liver in B12 values. Adding a diet of livers can improve general well-being and boost Vitamin B12 levels.
3. Sardines
Sardines are rich in Vitamin B12 and Omega-3 fatty acids. Whether canned or fresh, they have been one of the best methods of taking a very large amount of Vitamin B12 at almost minimal cost. Adding sardines to your diet will improve heart and brain health.
4. Salmon
Another Vitamin B12 source fish is salmon. Being a good source of protein and filled with Omega-3 fatty acids, it supports mental and heart health with half of your recommended daily amount in just 3 oz.
5.Tuna
Fresh tuna is a good source of Vitamin B12. It can provide over 100% of the recommended daily intake with as little as 100 grams of fresh tuna. While it is not nearly as rich, there are still trace amounts of B12 in canned tuna.
6. Milk and Dairy Products
Milk, cheese, and yogurt are rich in Vitamin B12. You can drink milk daily or include cheese and yogurt as part of your diet. All these will keep your B12 levels up to the mark. A vegan can have fortified plant-based counterparts as well, as they also serve as good sources.
7. Eggs
Eggs, in particular the yolks, are a source of Vitamin B12. Having eggs for breakfast maintains your intake of this important vitamin throughout the day. They also contain other important nutrients such as protein and vitamin D.
8. Fortified Cereals
For plant-based dieters, fortified cereals are a safe source of Vitamin B12. Check your local health food store for some brands of fortified cereals that are B12-rich. As long as you keep an eye on the labels, you’re all good to go.
Conclusion
Vitamin B12 is an essential nutrient for maintaining your health. Increasing the consumption of clams, liver, sardines, salmon, and fortified cereals in your diet will definitely help you obtain a sufficient intake of Vitamin B12. For those who are vegan or vegetarian, paying close attention to fortified cereals and fortified plant-based milk products is key. Improve your energy and well-being by adding these natural sources of Vitamin B12 to your daily meals.