10 Foods Rich In Vitamin B12, And Health Benefits

About 10% of adults suffer from vitamin B12 deficiency , and over time the deficiency increases. Symptoms of deficiency may include depression, poor memory, balance problems, tingling in the extremities. If you suffer from any of these problems, you may need more foods with the valuable vitamin.

Vitamin B12 is essential for the production of red blood cells, for the health of the brain and nervous system, as well as for DNA synthesis. Even a slight deficiency of the vitamin can lead to impaired mental function and decreased energy. Vitamin B12 plays a role in the formation of red blood cells, and a deficiency can lead to the production of immature cells that cannot properly supply oxygen.

The benefits of the vitamin are enormous - including increasing energy, reducing depression, reducing cravings for sweet and unhealthy foods and reducing neurological degeneration. To get the right amount of vitamin B12, eat foods such as fish, eggs, dairy products and meat.

Here are the foods with the highest content of vitamin B12:

1. Beef liver - 30 grams contain 20 micrograms of vitamin (over 300% of daily needs)

The biggest advantage of consuming beef liver is that it delivers a large amount of vitamin B12 - only 30 grams contain more than the required daily amounts of the vital vitamin. Consuming liver can help prevent anemia because, in addition to being high in vitamin B12, it contains iron and folic acid. These are three nutrients that can naturally help with recovery from anemia.

2. Sardines - 90 grams contain 6.6 milligrams of B12 (100% of daily needs)

Sardines are very rich in vitamin B12, as well as omega-3 fatty acids, which are very important for human health. Studies show that omega-3s can have all the health benefits, including improving heart health, reducing inflammation and improving asthma.

3. Atlantic mackerel - 90 grams contain 7.4 milligrams of B12 (more than 100% of daily needs)

Mackerel is high in B12, omega-3 fatty acids and low in mercury, which ranks it as the best fish to eat.

4. Lamb - 100 grams contain 2.7 milligrams of vitamin (45% of daily needs)

Lamb meat is rich in nutrients - it contains vitamin B12, is rich in protein, iron, selenium and zinc. Selenium and zinc are two major nutrients that boost the immune system.

5. Wild salmon - 100 grams contain 2.5 milligrams of vitamin B12 (40% of daily needs)

Wild salmon is one of the healthiest and most nutritious sources of protein. Of course, you should choose wild salmon, not one from a kennel. Salmon caught in the wild are supplied with vitamin B12 and vitamin D. Studies show that vitamin D improves the health of the musculoskeletal system, naturally slows aging and reduces the rate of fractures in adults.

6. Edible yeast - 1 tablespoon contains 2.4 milligrams of vitamin B12 (40% of daily needs)

If you are a vegetarian looking for a way to get vitamin B12, nutritional yeast is a great choice. It is usually enriched with vitamin B12 and B vitamins. Edible yeast is considered a complete protein because it contains 9 of the 18 essential amino acids that the human body is unable to produce.

7. Feta cheese - 1/2 cup contains 1.2 milligrams (21% of daily needs)

Feta cheese is a great source of vitamin B12 and many other nutrients, such as riboflavin and calcium. Traditionally, cheese is made from sheep's or goat's milk. Riboflavin reduces headaches even with migraines.

8. Beef - 90 grams contain 1.2 milligrams of B12 (20%)

If you have the opportunity to choose a naturally fed animal for meat, it is the best source of vitamin B12. Compared to grain-fed beef, grass-fed beef is healthier. Studies show that it contains vitamin A, E and antioxidants.

9. Cheese Cottage - 1 cup contains 0.9 milligrams of B12 (16%)

Cottage cheese (cottage cheese) contains vitamin B12, protein and calcium.

10. Eggs - 1 large egg contains 0.6 milligrams of B12 (11%)

Eggs are a great source of B12, they contain choline, which supports the work of the liver. Studies show that foods high in choline are associated with a reduced likelihood of developing liver cancer and other liver diseases. Plus for the consumption of eggs is the low price, which makes them the most affordable food with which you can get good amounts of vitamin B12.