As we age, our bodies undergo various changes, including decreased absorption of vitamins and minerals. Vitamin B12 is an essential nutrient that plays a crucial role in maintaining our health, especially for older adults. It is responsible for maintaining the health of our nerves, red blood cells, and DNA. It also helps in the production of energy and is essential for brain health. Older adults are at a higher risk of developing a vitamin B12 deficiency due to decreased absorption and an inadequate diet. Therefore, it is crucial to know about good sources of vitamin B12 for older adults.
Meat and Poultry
Meat and poultry are excellent sources of vitamin B12 for older adults. A single serving of beef liver (3 ounces) contains about 70 micrograms of vitamin B12, which is more than the recommended daily intake. Chicken, turkey, and pork are also good sources of vitamin B12. One serving of chicken breast (3 ounces) contains about 0.3 micrograms of vitamin B12.
Fish and Seafood
Fish and seafood are another excellent source of vitamin B12. Salmon, trout, tuna, and sardines are all rich in vitamin B12. One serving of cooked salmon (3 ounces) contains about 2.6 micrograms of vitamin B12. Shellfish such as clams, mussels, and crab are also excellent sources of vitamin B12.
Eggs and Dairy
Eggs and dairy products are also good sources of vitamin B12 for older adults. One large egg contains about 0.6 micrograms of vitamin B12. Cheese, milk, and yogurt are also good sources of vitamin B12. One cup of low-fat yogurt contains about 1.4 micrograms of vitamin B12.
Fortified Foods
Fortified foods are a great option for older adults who cannot consume enough vitamin B12 through their diet. Many breakfast cereals, plant-based milk, and nutritional yeast are fortified with vitamin B12. One serving of fortified breakfast cereal contains about 6 micrograms of vitamin B12.
Conclusion
Vitamin B12 is an essential nutrient that plays a crucial role in maintaining our health, especially for older adults. Consuming a balanced diet that includes good sources of vitamin B12 is essential for maintaining optimal health. Meat and poultry, fish and seafood, eggs and dairy, and fortified foods are all excellent sources of vitamin B12 for older adults. It is recommended that older adults consume at least 2.4 micrograms of vitamin B12 per day.
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