Vitamin B12 is an important nutrient that the body cannot synthesize on its own so it has to be taken from specific foods or daily supplements. This water soluble vitamin needs to be taken up by the body so that it can function well. This vitamin is responsible for keeping the nerves healthy and maintain the normal brain function as well as playing a role in DNA and red blood cell production.
The recommended daily intake is around 2.4 mcg but for those who are pregnant it can be higher. Vitamin B12 is absorbed in the stomach aided by a protein called intrinsic factor. This protein binds the vitamin and facilitates its absorption in the blood and ultimately your cells. A vitamin B12 deficiency occurs when you have scarce intrinsic factor or if you do not eat enough vitamin B12-rich foods. This blog lists down a number of foods that you can add to your diet in order to boost your vitamin B12 reserves. Read more now if you want to know more.
One of the most pertinent sources of vitamin B12 is organ meat specifically livers and kidneys. This is because excess vitamin B12 is often stored in livers and kidneys. Kidneys and livers form lamb, veal, and beef are the best organ meats in the market providing about 1300% of the recommended daily intake per 100 gram serving.
Clams are a sure source of protein with very high concentrations of vitamin B12. In just 20 small clams, you can have 3000% of the RDI. These mollusks can also be a great source of iron and antioxidants.
Sardines are actually very nutritious because it contains a little bit of every nutrient that you need and of course this includes vitamin B12. It does not matter if it is canned in water, oil, sauce or freshly bought. A 150-gram serving of these small, sot-boned saltwater fishes can give you double of the recommended intake. These are also excellent for reducing inflammation and improving the heart's health because it contains omega-3 fatty acids.
Tuna contains high concentrations of vitamin B12 especially the dark muscles part. A 100-gram serving gives you 160% of the RDI. The same serving also gives you a good amount of protein, phosphorus, vitamin A, vitamin B3, and selenium. It works best if it is fresh tuna but the canned tuna also is beneficial giving 80% of the RDI. Click here for more info.
Lastly, milk and dairy products give tons of vitamins and minerals including vitamin B12. One cup allows you to absorb 18% of the RDI. Learn more on foods rich in vitamin B12 here: https://www.youtube.com/watch?v=o8sqxrgBjlA.
