Vitamin B12 is an important nutrient that the body needs to function in many important ways. It is found in meat and animal products such as liver, beef, sardines, shellfish, and dairy products. Vitamin B12 helps our bodies make red blood cells, supports the immune system, and promotes healthy nerve function.
Vitamin B12 deficiency can occur for a number of reasons. Sometimes, it is not always due to inadequate nutrition. In people with autoimmune diseases, vitamin B12 deficiency can also occur, leading to anemia. However, eating foods high in vitamin B12 can help replenish some of this nutrient into the body and can help prevent many diseases. Foods high in vitamin B12 include:
6 foods that nourish red blood cells, high in vitamin B12
1. Eggs
Eggs are a good source of protein and B vitamins, particularly B2 and B12. Two large eggs (100 grams) provide about 46% of your daily vitamin B12 needs and 39% of your daily vitamin B2 needs.
Research has found that egg yolks contain higher levels of vitamin B12 than egg whites. Additionally, the vitamin B12 in egg yolks is more easily absorbed, so it is recommended to eat the whole egg instead of just the white.
In addition to getting a good dose of vitamin B12, eating eggs also gives us a healthy dose of vitamin D. This is because eggs are one of the few foods that naturally contain vitamin D. Eating two large eggs provides 11% of your daily needs.
2. Salmon
Salmon is known to have one of the highest concentrations of omega-3 fatty acids. It is also an excellent source of B vitamins. A 180-gram serving of cooked salmon provides 208% of your daily vitamin B12 needs and 4,123 mg of omega-3 fatty acids.
In addition to its high content of good fatty acids, this fish also provides a high amount of protein, providing about 40 grams of protein per 180 grams of fish.
3. Shellfish
Oysters, or small clams in general, are full of nutrients. Oysters are a source of lean protein and are very concentrated and high in vitamin B12. Our bodies can receive more than 7,000% of the daily vitamin B12 requirement by eating just 20 small clams, or about 190 grams.
Clams are also a great source of iron, providing almost 200% of your daily requirement for 100 grams of clams. They are also a good source of antioxidants.
4. Liver and animal organs
Organ meats are one of the most nutrient-dense foods. Liver and organ meats are rich in vitamin B12. About 100 grams of lamb liver provides 3,571% of the daily requirement for vitamin B12. Meanwhile, 100 grams of beef or beef liver provides about 3,000% of the daily requirement for vitamin B12. Liver is also very high in copper, selenium, vitamin A and vitamin B2, which are essential nutrients for the body.
5. Milk and dairy products
Milk and other dairy products, such as yogurt and cheese, are a good source of protein, vitamins and minerals, including vitamin B12. One glass, or about 240 ml, สนใจสมัคร? คลิกที่นี่เพื่อเริ่มต้น of milk provides 46% of your daily vitamin B12 needs.
Cheese and yogurt are also good sources of vitamin B12. Plain, unfat yogurt can help reduce the risk of vitamin B12 deficiency. What’s more interesting is that our bodies can absorb the vitamin B12 found in milk and dairy products better than the vitamin B12 found in meat, fish or eggs.
6. Milk from nuts and grains
Vegan milks made from beans and grains are also highly nutritious. Soy, almond, and rice milk all contain natural vitamin B12.
One cup (240 ml) of soy milk provides 86% of the daily value for vitamin B12, as do almond milk, rice milk, and oat milk. Drinking these plant-based milks can help prevent vitamin B12 deficiency and reduce your risk of developing anemia.