What are the best Foods High in B12?
Vitamin B12 is a necessary nutrient that supports brain and nerve tissue health. It also helps the body make red blood cells.
Many people have trouble absorbing vitamin B12, which is why it’s important to get enough from the foods you eat. If you’re not sure whether you’re getting enough, talk to your doctor.
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Foods High in B12: Red Meat
Red meat, like beef, pork, lamb, veal and goat, is one of the most common sources of protein in our diets. It also provides essential vitamins, minerals and nutrients such as heme iron and vitamin B12.
Heme iron is a type of iron that is easily absorbed by the body and is important for oxygen transport and hormone production. It can also help maintain a healthy immune system.
Similarly, vitamin B12 is an essential nutrient for making blood and DNA. It is found naturally in foods, including meat and fish. The best way to get enough vitamin B12 is through a well-balanced diet.
However, people who are vegetarian or vegan, older adults and those with certain conditions, such as Crohn’s disease, can often be deficient in this vitamin. Supplements are usually recommended to make sure you’re getting the daily amount of this vitamin in your diet.
Furthermore, high intakes of processed red meat have been linked to an increased risk of colorectal cancer. The WHO recommends reducing your intake of processed and red meat to 50 grams a day (about 500 g cooked weight).
Another reason you might want to limit the amount of red meat you eat is that it can cause diverticulitis. This condition is a severe inflammation of the colon and can lead to bowel obstructions, abscesses and perforation of the lining of the abdomen.
Eating a lot of red meat can also increase the risk of other health problems, such as diabetes and heart disease. It is also associated with advanced glycation end products, which are toxic to cells and may contribute to oxidative stress, aberrant cell signaling, and genomic instability.
These metabolites are produced when we break down carbohydrates in the liver and are then metabolized in the bloodstream as glucose. They also affect insulin production and are a risk factor for type 2 diabetes, among other diseases.
While some studies have shown that a diet high in red meat can increase your risk of bowel cancer, other research has not found any link. In fact, a recent study found that men who ate the highest amounts of unprocessed red meat were more likely to develop diverticulitis than those who ate the lowest.
Foods High in B12: Fatty Fish
Fatty fish is one of the richest sources of vitamin B12. It’s also packed with healthy omega-3 fatty acids, which can help lower your risk of heart disease and stroke. The American Heart Association recommends that adults eat two servings of fatty fish (such as salmon) a week.
Mackerel is a mild-tasting fatty fish that has high amounts of vitamin B12. A 3 oz serving delivers almost 100% of the daily value, so it’s an easy way to get your vitamin B12 fix. This fish is also high in other nutrients, including vitamin D and selenium (USDA, n.d).
Another fatty fish that’s high in B12 is tuna, which is primarily eaten raw in sushi and sashimi. A 6-oz (170-gram) serving of tuna steak packs 181% of the RDI for the water-soluble vitamin.
Canned salmon is another excellent source of vitamin B12, offering 99% of the daily value in a 3 oz serving. It’s also rich in omega-3 fatty acids, which have been linked to reduced inflammation and better heart health.
King crab, another popular seafood option, is a rich source of B12 with one leg providing 257% of the RDI. It also contains a variety of other important vitamins and minerals, such as iron, potassium, zinc and selenium.
Other mollusks are also high in vitamin B12, including canned clams, which supply 1648% of the RDI per 3 oz serving. Oysters are also a great source of this nutrient, with six medium-sized oysters, weighing about 3 oz, providing 16 micrograms of vitamin B12 each.
Cheese is another rich source of b12, with Swiss cheese containing 32% of the RDI in a 2-oz serving. It’s a delicious way to boost your B12 intake, as it can be paired with crackers or added to salads.
Nondairy milk is another high-B12 food, with soy, almond and rice milks being fortified to make them a richer source of the nutrient. These options are especially popular among vegans.
Foods High in B12: Swiss Cheese
Cheese, including Swiss cheese, is a great source of vitamin B12. It also contains calcium and protein, which may promote feelings of fullness and support bone health. In moderation, it’s a healthy addition to any diet.
Swiss cheese is made from cow’s milk and has a soft, creamy texture. It can be aged for up to a year, and it’s available in a variety of flavors.
Many types of Swiss cheese have holes, or “eyes,” that are a result of the aging process. These are created when bacteria that are added to the milk release carbon dioxide into pockets of air. This is what gives Swiss cheese its iconic flavor and texture.
Some other types of cheese are also a good source of B12. For example, yogurt can be fortified with vitamin B12, and the vitamin is able to survive pasteurization.
This makes it a great option for those who have trouble getting enough B12 from meat, fish, or eggs. However, it’s important to know that B12 is a water-soluble vitamin and can be lost in storage.
Other cheeses that are a good source of B12 include camembert, cheddar, and mozzarella. They provide between 0.24 and 1.95 micrograms per serving, which is about 10% of the recommended daily value (DV) for adults.
The highest B12 content is found in Swiss cheese, which provides 36 percent of the DV per 1-ounce serving. This is more than twice the B12 content of cream cheese, which has 2.8 micrograms per serving, and almost as much as cheddar, which offers 8.5 micrograms per serving.
Another food high in b12 is cottage cheese, which contains around 22% of the DV per serving. This dairy product also contains tryptophan, which can help promote a restful night’s sleep.
Other popular cheeses that have high concentrations of b12 are blue cheese, American cheese, Brie, colby cheese, Gouda cheese, Gruyere cheese, and Muenster cheese. These cheeses have an average B12 content of 0.24 micrograms per 1-ounce serving, which is about 10% of the DV for adults.
Eggs
Eggs are a food high in b12. They contain essential vitamins and minerals that your body needs. They’re also a source of protein, which is important for your brain, muscle, and liver function. Plus, they’re full of choline, which is important for brain health and memory.
In addition, eggs are a good source of iodine and selenium. These nutrients help your thyroid function and support your immune system. In fact, a large egg contains about 28 percent of the daily requirement of these trace minerals.
Eating eggs can also lower your cholesterol levels. The fatty acids in the yolk help reduce your risk of heart disease and stroke. The protein in the egg can also improve your blood sugar levels and keep you feeling full longer.
They’re also a good source of omega-3 fatty acids, which can help improve your mood and cognitive function. These fatty acids are most commonly found in fatty fish, but you can get them from egg yolks as well.
Another nutrient in eggs is vitamin A, which can help keep your eyes healthy. A deficiency of this vitamin can lead to eye disorders such as cataracts and macular degeneration.
The antioxidants lutein and zeaxanthin are also found in eggs. These nutrients assemble in the retina of your eyes to help protect them from oxidative stress and prevent damage. In one study, eating just 1 egg a day increased blood levels of these vitamins by 26% and 38% in older adults.
A single egg has around 7% of the daily recommended amount of protein. This means that a couple of eggs a day can make a huge difference in your total protein intake.
These protein-packed foods are also a good source of vitamins B2, B12, and choline. These vitamins work together to boost your immune system and reduce inflammation. They also help improve your mood and regulate sleep.
While many people are concerned about the saturated fat and cholesterol in eggs, the truth is that these fats are only harmful to those with a history of heart disease or high cholesterol. In fact, eggs can help prevent cardiovascular disease and increase your HDL (good) cholesterol.