Everyone needs to get enough vitamin B12 intake. Vitamin B12 is absorbed in the stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule and facilitates its absorption into your blood and cells. This vitamin also increases the amount of blood in the body and protects us from cancer.
Vitamin B12 is mainly found in animal products, especially meat and dairy products. Luckily for those on vegans diets, fortified foods can be good sources of this vitamin, too. Below is the healthy food that contains B12.
In 85 grams of cooked clams, there is about 84 mcg of vitamin B12. Consuming clams in that amount is also able to meet 15% of daily potassium needs. You can serve clams by putting them in the sun or making pasta. But before processing, you should steam or boil the clams for 5 minutes, until the shells open.
About 85 grams of crab contains 10 mcg of vitamin B12. Besides containing vitamin B12, crab meat also contains vitamins A, B, C, and magnesium. Crabs can be served as an appetizer or as a salad ingredient.
Salmon meat is rich in protein and omega-3 fatty acids. In 85 grams of salmon, it contains about 5 mcg of vitamin B12. To get the optimal benefits of salmon content, cook salmon by baking it.
Besides containing iron, beef also contains vitamin B12. In 85 grams of beef, it contains at least 1.3 mcg of vitamin B12. Beef is a source of protein and vitamin B2 (riboflavin) which can ease the symptoms of premenstrual syndrome.
Although beef contains a variety of nutrients, you should not consume too much. Red meat has a high cholesterol content so that when consumed in excess, can increase the risk of heart disease.
If you want to eat beef, consume in moderation and combine it with vegetables or whole grains that contain lots of fiber.
About 225 grams of low-fat yogurt contains 1 mcg of vitamin B12. Yogurt contains calcium, magnesium, and protein which can help prevent diabetes and high blood pressure.
The content of probiotics contained in yogurt is also good for digestion. Choose yogurt that is low in fat. Yogurt can be consumed by adding it to a smoothie or mixing it with wheat, fruit, or nuts.
Vitamin B12 is a key nutrient that your body needs for many essential functions. It can be found in large amounts in animal products, fortified foods, and dietary supplements.
Some of the richest sources are liver, beef, sardines, clams, and dairy products. Whether you want to increase your vitamin stores or prevent deficiency, eating these foods may considerably improve your overall health.