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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 July 5, 2019

5 Reasons Why You Should Always Be Yourself

5 Reasons Why You Should Always Be Yourself

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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Why should you always be yourself?

Because you will:

  1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
  2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
  3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
  4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
  5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

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Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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