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.
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.
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.
Vitamin B12 per 100g: 6.0μg (100% DV)
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)
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.
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.
Vitamin B12 per 100g: 11.5μg (192% DV)
Per cup: 9.8μg (163% DV)
Per serving: 15.4μg (257% DV)
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.