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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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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