In this post, I want to run through the importance of Vitamin B12 and a selection of great natural sources to make sure that you are maintaining your healthy daily intake of this important vitamin and avoiding deficiency.
What Is vitamin B12?
Vitamin B12 is a micronutrient and it helps the body maintain nerve and blood cells, keeping them healthy and helping in the manufacture of new DNA, the genetic material in all cells.
Vitamin B12 is also important in the prevention of a type of anaemia known as megaloblastic anaemia, which makes people tired and weak.
Also called cobalamin Vit B12, is water-soluble and is involved in the healthy metabolic function of every cell in the body as it is an important cofactor in DNA synthesis, as well as fatty acid and amino acid metabolism
Sources of Vitamin B12
If you are trying to avoid prolonged supplementation to either beat or ward off B12 deficiency, the following list will show you how you can obtain your B12 from a natural diet.
Beef, liver, and chicken
One 3.5-ounce (100-gram) serving of beef contains about 6.2 mcg of vit B12. That’s 102% of the RDI.
A 3.5-ounce (100-gram) serving of lamb, beef or veal liver contains up to 1,500% of the RDI for vit B12, while the same serving of kidneys contains up to 1,300% of the RDI.
Fish and shellfish such as trout, salmon, tuna fish, and clams
A 3.5-ounce (100-gram) serving of clams contains up to 99 mcg of vit B12, which is 1,600% of the RDI.
One cup (150 grams) of drained sardines contains up to 200% of the RDI for vit B12.
A 3.5-ounce (100-gram) serving of cooked tuna provides 9.4 mcg of vit B12. That’s 157% of the RDI.
A 3.5-ounce (100-gram) serving of trout contains 7.5 mcg of vit B12. That’s 125% of the RDI.
A half fillet (178 grams) of cooked salmon offers more than 80% of the RDI for vit B12.
Fortified breakfast cereal
Cereal fortified with vitamin B12 may also help you increase your B12 levels. A 3/4-cup (29-gram) serving of Malt-O-Meal High Fiber Bran Flakes provides 137% of the RDI.
Low-fat milk, yoghurt, and cheese
Dairy is a great source of vit B12. One cup of whole or full-fat yoghurt provides up to 23% of the RDI, and one slice (28 grams) of Swiss cheese contains 16%.
Two large eggs (100 grams) contain 1.3 mcg of vit B12. That’s 28% of the RDI.
While you may need a booster of Vitamin B12, if you are found to be lacking in this important micronutrient, there are many and varied ways that you can obtain the required daily amount from your normal daily diet.
Remember to vary your sources and enjoy the new found energy and vitality you will feel from having adequate vitamin B12 in your daily diet.
These other posts are related and may be of interest.
Wishing you good health and happiness.