Vitamin B12 is a vital nutrient that is important for the formation of red blood cells, nerve function, and DNA synthesis.
Lack of vitamin B12 can result in fatigue, weakness, and neurological issues. The good news is that there are a number of foods rich in vitamin B12, so it is simple to increase your levels through food.
Here are some of the best foods that can do this.
Milk, yogurt, and cheese from grass-grazing cows or goats are excellent sources of vitamin B12. A cup of milk contains nearly 2.4 micrograms of vitamin B12, while a cup of yogurt contains about 2.5 micrograms.
Eggs are another decent source of vitamin B12, provided they are produced by pasture-raised chickens. A large egg contains roughly 0.6 micrograms of vitamin B12. This doesn’t sound like much, but eggs are such a staple for so many that they can become a useful source of vitamin B12.
Fatty fish such as salmon, sardines, and mackerel contain a high amount of vitamin B12. A cooked serving of salmon weighing 3 ounces contains approximately 20 micrograms of vitamin B12, while canned sardines in a 3-ounce serving contain approximately 13 micrograms.
Most breakfast cereals are fortified with vitamin B12, so this is an excellent way to top off your stores. Choose cereals that are “fortified with vitamin B12” or “B12 enriched.”
Chicken is also a good source of vitamin B12, particularly if it’s free-range or organic. A cooked 3-ounce serving of chicken contains around 0.3 micrograms of vitamin B12.
By adding these foods to your diet, you can assist in raising your vitamin B12 levels and supporting general health and well-being.