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10 High Vitamin B12 Foods You Can Eat and Simple Recipes To Follow!

10 High Vitamin B12 Foods You Can Eat and Simple Recipes To Follow!

Vitamin B12 is the most complex vitamin that is currently known. It is a water soluble vitamin that helps to maintain the health of the brain and nerves, and it also creates your body’s red blood cells.

It is a very important vitamin, but most people don’t eat enough of it; studies have found that around 40% of Americans have a vitamin B12 deficiency. A deficiency can cause fatigue, depression, anemia, constipation, asthma, low sperm count and mania, and a long-term vitamin B12 deficiency can permanently damage the brain and nervous system. This is because a deficiency can cause the body to produce immature red blood cells that can’t carry oxygen.

Thankfully it is easy to include more vitamin B12 rich foods in your diet. This will help to boost your energy and reduce sugar cravings, as well as reducing depression. It will also lower your cholesterol and blood pressure, protect your body against cancer and reduce your chances of brain degeneration.

But which foods contain vitamin B12? The vitamin is manufactured by bacteria and it is only found in natural animal products, such as meat, milk and eggs. However, synthetic food options are now available, such as cereals and tofu. Although you only need 2.4 mcg of vitamin B12 a day, eating too much won’t cause a problem; the excess is either excreted or stored by the body for later use. These stores can last for up to a year!

If you have a vitamin B12 deficiency and you want to reduce your symptoms, try these foods.

10 Foods That You Should Eat If You Have A Vitamin B12 Deficiency

1. Beef Liver

Vitamin B12 per 100g: 83.1μg (1386% DV)

Per cup: 70.7μg (1178% DV)

Per Serving: 67.3μg (1122% DV)

Beef liver also contains vitamin A, and traces of minerals including zinc, copper and phosphorous. Click here to read the recipe for beef liver with caramelized onions.

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2. Clams

Vitamin B12 per 100g: 98.9μg (1648% DV)

Per cup: 84.1μg (1401% DV)

Per serving: 187.9μg (3132% DV)

Clams also contain lots of potassium; three ounces of clams contains 15% of your daily recommended allowance! Click here to read the recipe for garlic clams.

3. Mackerel

Vitamin B12 per 100g: 19.0μg (317% DV)

Per cup: 16.2μg (269% DV)

Per serving: 16.7μg (279% DV)

Mackerel is a good source of vitamin B12, vitamin D and selenium. Click here to read the recipe for grilled mackerel with lime and ginger.

4. Beef

Vitamin B12 per 100g: 6.0μg (100% DV)

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Per cup: 5.1μg (85% DV)

Per serving: 2.0μg (34% DV)

Beef is a great source of protein and zinc, as well as vitamin B12. Click here to read the recipe for beef goulash.

5. Silken Tofu

Vitamin B12 per 100g: 2.4μg (40% DV)

Per cup: 2.0μg (34% DV)

Per serving: 2.2μg (37% DV)

Tofu contains all eight essential amino acids, as well as lots of protein. Click here to read the recipe for tofu chocolate pie.

6. Skimmed Milk

Vitamin B12 per 100g: 0.5μg (8% DV)

Per cup: 1.2μg (21% DV)

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Per serving: 4.9μg (82% DV)

Skimmed milk is a great source of vitamin B12, and it is also filled with calcium and vitamin D. Click here to read the recipe for skimmed milk chocolate pudding.

7. Eggs

Vitamin B12 per 100g: 2.0μg (33% DV)

Per cup: 0.3μg (6% DV)

Per serving: 0.36μg (6% DV)

Much like milk, eggs are also a great source of vitamin B12 and vitamin D. Click here to read the recipe for Spanish omelettes.

8. Crab

Vitamin B12 per 100g: 11.5μg (192% DV)

Per cup: 9.8μg (163% DV)

Per serving: 15.4μg (257% DV)

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Crab contains vitamins B12, A, B and C, as well as zinc and magnesium. Click here to read the recipe for curried crab with chilli and coconut.

9. Swiss Cheese

Vitamin B12 per 100g: 3.1μg (51% DV)

Per cup: 0.86μg (14% DV

Per serving: 3.3μg (55% DV)

Swiss cheese is a great source of vitamin b12, calcium and protein. Click here to read the recipe for Swiss cheese meatloaf.

10. Bran Cereal

Vitamin B12 per 100g: 20.0μg (333% DV)

Per cup: 18.0μg (300% DV)

Per serving: 6.0μg (100% DV)

Bran cereal is rich in both vitamin B12 and fibre: in fact, there are 5 grams of fibre in one serving! Click here to read the recipe for All Bran muffins.

You should consult your doctor if your symptoms persist after introducing more vitamin B12 to your diet.

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Amy Johnson

Amy is a writer who blogs about relationships and lifestyle advice.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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