Best Way To Get Vitamin B12 In Your Diet
Vitamin B12 is a crucial vitamin that plays a vital role in the body's functioning. It is essential for the production of red blood cells, DNA synthesis, and nerve function. Deficiency of vitamin B12 can lead to various health problems, including anemia, fatigue, and neurological disorders. As the body cannot produce vitamin B12, it is necessary to obtain it from external sources. Here are some of the best ways to get vitamin B12 in your diet.
Eat Animal Products
Animal products such as meat, poultry, fish, eggs, and dairy products are excellent sources of vitamin B12. Beef liver and clams contain the highest amount of vitamin B12. A three-ounce serving of beef liver contains 70.7 micrograms, which is more than ten times the daily requirement of vitamin B12. Similarly, three ounces of clams contains 84 micrograms of vitamin B12. However, if you are a vegetarian or vegan, you can opt for other sources.
Fortified Foods
Many foods that are not naturally high in vitamin B12 are fortified with the vitamin. These foods include breakfast cereals, plant-based milk, and nutritional yeast. Check the labels of these products to ensure that they contain vitamin B12. Fortified foods can be an excellent source of vitamin B12 for vegetarians and vegans.
B12 Supplements
If you are unable to get enough vitamin B12 from your diet, you can opt for supplements. Vitamin B12 supplements are available in various forms such as tablets, capsules, and injections. Choose a supplement that suits your needs and follow the recommended dosage. Consult a healthcare professional before taking any supplements.
Eat Nutritional Yeast
Nutritional yeast is a vegan-friendly product that is high in vitamin B12. One tablespoon of nutritional yeast contains 2.4 micrograms of vitamin B12. Nutritional yeast has a cheesy flavor and can be used as a flavoring agent in various dishes. You can sprinkle it on popcorn, salads, and pasta dishes.
Eat Mushrooms
Mushrooms are not an excellent source of vitamin B12, but they do contain a small amount of it. Portobello and shiitake mushrooms are the best sources of vitamin B12 among all mushrooms. One cup of chopped portobello mushrooms contains 0.31 micrograms of vitamin B12. However, you need to eat a large amount of mushrooms to meet your daily requirement of vitamin B12.
Eat Cheese
Cheese is an excellent source of vitamin B12. Hard cheeses such as Swiss, cheddar, and mozzarella contain the highest amount of vitamin B12. One ounce of Swiss cheese contains 0.95 micrograms of vitamin B12. However, cheese is high in calories and saturated fat, so it should be consumed in moderation.
Eat Eggs
Eggs are a good source of vitamin B12. One large egg contains 0.6 micrograms of vitamin B12. However, the egg yolk contains more vitamin B12 than the egg white. So, if you want to get more vitamin B12, consume the whole egg instead of just the egg white.
Eat Fish
Fish is an excellent source of vitamin B12. Fatty fish such as salmon, tuna, and trout contain the highest amount of vitamin B12. A three-ounce serving of cooked salmon contains 4.9 micrograms of vitamin B12. However, some fish may contain high levels of mercury and other toxins, so it should be consumed in moderation.
Conclusion
Vitamin B12 is a crucial vitamin that plays a vital role in the body's functioning. It is essential to obtain enough vitamin B12 from external sources as the body cannot produce it. Animal products, fortified foods, supplements, nutritional yeast, mushrooms, cheese, eggs, and fish are some of the best sources of vitamin B12. Choose a source that suits your dietary preferences and follow a balanced diet to maintain optimal health.