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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

Freelance writer, editor and social media manager.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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