- Vitamin B12 is essential for the proper functioning of the brain
- Fatigue, weakness, and digestive problems can be caused by a deficiency of this vitamin.
- Therefore, these foods rich in vitamin B12 can be included in the diet
Vitamin B12 is essential for the body because it helps maintain healthy brain function and improves red blood cell production. This prevents your body from becoming anemic and keeps your body energized. Symptoms of vitamin B12 deficiency in the body include fatigue, muscle weakness, digestive problems, and anemia. Therefore, it is important to make sure you are getting enough vitamin B12.
Here are some foods that can be included in your diet to get adequate amounts of vitamin B12.
Snail fish is one of the richest sources of omega 3 fatty acids and vitamin B12. Herring is another fish rich in vitamin B12. You can add it to salads, pasta, sandwiches and delicious dishes. You can make up for the lack of vitamin B12 by adding pure or canned herring to your diet.
Tuna is another fish that provides you with good amounts of vitamin B12. In addition to being a rich source of vitamin B12, tuna provides you with good amounts of omega 3 and protein.
Eggs are a delicious source of vitamin B12, which can be consumed daily in various forms. You can make hard-boiled eggs, omelettes, fried eggs, sunny side up, or an egg salad. You can get 46% of your recommended daily intake of vitamin B12 by eating two large eggs.
If you are a seafood lover, you don’t have to worry about your vitamin B12 deficiency. Shrimp also contain vitamin B12 and the nutrient choline, which supports heart and brain health. A plate of shrimp contains 80% of the daily value for vitamin B12. You can make shrimp and shrimp curry salad or mix it with butter and greens.
Vegetarians have limited access to vitamin B12 due to a shortage of many sources. You can rely on dairy products like milk, buttermilk, yogurt, and cheese for your B12 needs. Milks such as soy and almond are also good sources of this vitamin.
Cheese varieties such as mozzarella, cottage cheese, and Swiss cheese are important sources of vitamin B12.
Chicken is another good source of vitamin B12 and protein. The RDA for vitamin B12 for adults is 2.4 micrograms. One cup of chicken gives you about 12 micrograms. If you include chicken in any form in your daily diet, make sure your body is not undernourished.
Fortified grains are specially prepared with vitamins and minerals. It is a delicious food way to address your nutritional deficiencies. Whole grains like oats and corn flakes are rich in vitamin B12. You can include these grains in your breakfast to maintain your body’s need for vitamin B12.
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