Eight Ways You Can Get Vitamin b12 From Your Diet
Cereals fortified
This vitamin B12 source may be suitable for vegetarians and vegans, as it is synthesized synthetically and not sourced from animal sources.
Although fortified cereals are not typically advised as part of a balanced diet, they can be a valuable source of B vitamins, particularly B-12. Food fortification is the process of supplementing foods with nutrients that are not naturally present.
For example, 1 cup of Malt-O-Meal Raisin Bran has up to 62 percent of the daily value for vitamin B12 (59 grams).
This cereal also contains 29 percent of the daily value for vitamin B6 and adequate vitamin A, folate, and iron in the same serving.
Consuming fortified cereals daily has been shown to help boost vitamin B12 levels.
Indeed, one study found that when individuals had 1 cup (240 mL) of fortified cereal with 4.8 mcg (200 percent of the recommended value) of vitamin B12 for 14 weeks, their vitamin B12 levels considerably rose.
If you opt to supplement your vitamin B-12 consumption with fortified cereal, be sure to pick a brand that is low in added sugar and rich in fiber or whole grains.
Summary
Vitamin B-12 fortified cereals may also help you boost your vitamin B12 levels. One cup (59 grams) of Malt-O-Meal Raisin Bran contains 62% of the daily value.
Tuna
Tuna is a widely eaten fish that is a good source of protein, vitamins, and minerals.
It is abundant in vitamin B12, particularly in the muscles just underneath the skin, referred to as black muscles.
A cooked tuna serving of 3.5 ounces (100 grams) delivers 453 percent of the daily value for the vitamin.
Additionally, this serving size contains a healthy dose of lean protein, phosphorus, selenium, and vitamins A and B3.
Additionally, canned tuna provides a good quantity of vitamin B12. Indeed, a can of light tuna canned in water contains 115 percent of the daily requirement (22).
Summary
10.9 micrograms of vitamin B-12 are included in a 3.5-ounce (100-gram) serving of cooked tuna. That is 453 percent of the daily value.
Nutritional yeast fortified
Vegans can benefit from nutritional yeast as a healthy source of protein, vitamins, and minerals.
It is a strain of yeast that has been cultivate specifically for use as food rather than as a leavening agent in bread and beer.
Vitamin B12 is not found in nutritional yeast naturally. It is, however, frequently fortified, making it an excellent source of vitamin B12.
As with fortified cereals, nutritional yeast contains synthetic vitamin B12.
Two tbsp (15 g) nutritional yeast may supply up to 733 percent of the daily value (DV) for vitamin B12.
One research indicated that supplementing raw-food vegans’ meals with nutritional yeast boosted vitamin B12 blood levels and helped lower blood signs of vitamin B12 insufficiency.
Summary
Two tablespoons (15 grams) of nutritional yeast may supply up to 17.6 micrograms of vitamin B12. That is 733 percent of the daily value.
Vitamin b12 from Trout
Rainbow trout is one of the healthiest species of fish.
This freshwater fish is high in protein, healthy fats, and B vitamins.
A 3.5-ounce (100-gram) portion of trout fillet contains approximately 312 percent of the recommended daily value for vitamin B12 and 1,171 mg of omega-3 fatty acids.
Experts recommend daily consumption of 250–500 mg of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Additionally, trout is a good provider of minerals, including manganese, phosphorus, and selenium.
Summary
Trout includes 7.5 micrograms of vitamin B-12 in a 3.5-ounce (100-gram) meal. That is 312 percent of the daily value.
Vitamin b12 from Salmon
Salmon is well-known for having one of the highest omega-3 fatty acid contents. It is, nevertheless, a good source of B vitamins.
A cooked half fillet (178 grams) of salmon contains 208 percent of the daily value for vitamin B12.
Additionally, the same meal size may include 4,123 mg of omega-3 fatty acids.
Along with its high-fat content, salmon is a good source of protein, including around 40 grams in a half fillet (178 grams).
Summary
A cooked half fillet (178 grams) of salmon provides more than 200 percent of the daily value (DV) for vitamin B12.
Non-dairy milk that has been fortified
Non-dairy milk is popular among vegans looking for a nutritional alternative to dairy milk.
While soy, almond, and rice milk are not naturally high in vitamin B-12, they are typically fortified with this vitamin, making them an excellent source.
One such product is soy milk, which contains up to 86 percent of the daily value for vitamin B-12 in a single cup (240 ml).
As a result, fortified non-dairy milk may be an excellent alternative for individuals looking to boost their vitamin B12 consumption and avoid deficiency (29).
As with other fortified forms of vitamin B-12, the vitamin B-12 in non-dairy milk is synthesized synthetically, making it vegan-friendly.
Summary
One cup (240 mL) of soy milk contains 2.1 micrograms (mcg) of vitamin B-12 or 86% daily value.
Dairy products and milk
Milk and dairy products such as yogurt and cheese are high in protein and various vitamins and minerals, including vitamin B12.One cup (240 mL) of whole milk provides 46% of the daily value for vitamin B12.
Additionally, cheese is a good source of vitamin B-12. One big slice (22 grams) of Swiss cheese contains around 28% of the daily value.
Plain full-fat yogurt can also be a good source. It has even been demonstrated to aid in the recovery of vitamin B12 deficient individuals.
Interestingly, studies have revealed that the body more readily absorbs vitamin B12 in milk and dairy products than vitamin B12 in beef, fish, or eggs.
For instance, research involving over 5,000 participants discovered that dairy was more successful in raising vitamin B12 levels than fish.
Summary
Dairy products are an excellent source of vitamin B-12. One cup of whole-fat yogurt has up to 23% of the recommended daily intake, whereas one slice (28 grams) of Swiss cheese has 16%.
Eggs
Eggs include a high concentration of complete protein and B vitamins, particularly B2 and B12.
Two big eggs (100 grams) provide approximately 46% of the daily value for vitamin B-12 and 39% of the daily value for vitamin B2.
Egg yolks contain more vitamin B-12 than egg whites, and the vitamin B12 in egg yolks is also more easily absorb. As a result, it is advisable to consume whole eggs rather than only their whites.
Along with a healthy dosage of vitamin B-12, you’ll receive a healthy dosage of vitamin D. Eggs are one of the few naturally occurring sources, providing 11% of the daily value in two giant eggs.
Summary
1.1 mcg vitamin B-12 is included in two giant eggs (100 grams). That is 46% of the DV.
Should you supplement with vitamin B12?
Supplemental vitamin B-12 is advise for individuals who are at risk of vitamin B-12 deficiency.
Seniors, pregnant or nursing women, vegetarians and vegans, those with digestive disorders, and those with stomach surgery are among those at risk.
As with fortified sources, vitamin B-12 in supplements is synthesized synthetically, making it vegan-friendly.
Vitamin B-12 supplements are available in a variety of ways. They can be swallow, chew, or drink, or place under the tongue. Additionally, your healthcare professional can administer vitamin B-12 through injection.
Vitamin B-12 administer orally or by muscle injection has been demonstrated to be equally efficient at restoring vitamin B-12 levels in persons who are vitamin B-12 deficient.
Indeed, the researchers discovered that persons with low vitamin B-12 levels recovered their storage after 90 days of vitamin B12 tablets or injections.
However, vitamin B12 insufficiency is not always the result of insufficient food consumption. It is occasionally caused by a deficiency of intrinsic factor, a protein required to absorb vitamin B-12 properly.
Intrinsic factor deficiency is more prevalent in elderly adults and is frequently accompanied by an autoimmune condition called pernicious anemia.
Although lifelong vitamin B-12 injections are the most frequent therapy for pernicious anemia, modest quantities of vitamin B-12 are absorbed without intrinsic factors. According to one analysis, eating 1,000 mcg daily is an excellent substitute for injections.
Summary
Supplements of vitamin B-12 are advised for those who avoid animal products or have reduced absorption. They are available in a variety of formulations and doses ranging from 150–2,000 mcg.
The bottom line is that vitamin B-12 is a critical nutrient that your body needs for various essential tasks.
It is abundant in animal products, fortified meals, and nutritional supplements. The liver, meat, sardines, clams, and dairy products are some of the richest sources.
Whether you’re looking to boost your vitamin reserves or prevent deficiency, consuming these foods can significantly benefit your general health.
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