How to Get Vitamin B12 Naturally
What is vitamin B12 good for?
Vitamin B12 is a nutrient that helps in keeping the body’s nerve and blood cells healthy and helps in making DNA, genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people fatigued and weak. The body needs two steps to absorb vitamin B12 from food.
Vitamin B12 is naturally available in many food sources that you can include in your daily diet. The need to include vitamin B12 sources in your diet is paramount. Below is a list of some of the most powerful reservoirs of vitamin B12 that you can include in your diet.
Animal meat is rich in vitamin B12 especially from its organs like liver and kidneys. Lamb liver has the highest amount of vitamin B12, with about 1500% of the recommended daily value of intake in just 100 grams. The lamb liver is also enriched with various other nutrients such as copper and selenium, such as vitamins A and B2. In addition to lamb other organ meats such as lamb, veal, and beef have only about 100 grams of the recommended daily value intake. Considering that lamb and veal are highly consumed by non-vegetarians, the requirement of vitamin B12 is met in most cases. Lamb meat is one of the most delicious meat and the high nutritional value makes it the best choice considering it a nutritious diet.
Fortified grains are one of the most useful sources of vitamin B12 for vegetarians and non-vegetarians. Fortified grains are basically grains that are combined with an external alternative to enrich nutritional value. It is not recommended as part of a healthy diet due to its artificial elements, however, it may serve as an excellent source of B vitamins, including vitamin B12. According to studies, some fortified cereal products available today have the potential to provide close to 137% of the recommended daily value of vitamin B12. Studies have also shown that the concentration of vitamin B12 in the body increases by an astonishing proportion if the subject contains only one cup of fortified cereals in their diet.
If you are a vegetarian or vegan to get more B12 in your diet, nutritional yeast is a great option. It is usually fortified with B12 and other B vitamins. Nutritional yeast is also considered a complete protein because it contains at least nine of the 18 amino acids the human body is unable to produce.
Feta cheese is a great source of vitamin B12 and many other nutrients, such as riboflavin (vitamin B2) and calcium. Traditionally, feta cheese is made from a mixture of lamb milk or lamb goat milk. If you can get Feta Paneer made from raw sheep / goat milk then nutritional and health benefits are also better. Its high riboflavin content is excellent news for headache sufferers as studies have shown that riboflavin can significantly reduce the frequency of headaches including migraines.
Tuna is a very tasty fish that is available in both fresh and canned forms. Fresh tuna is a very good source of vitamin B12. The dark muscles of tuna fish are a highly concentrated source of vitamin B12. Located under the skin, these muscular meats is highly consumed in Japan and other Southeast Asian countries. Canned tuna is also a delicacy and a major treat for students and elders. Canned tuna is also a major source of vitamin B12, with only 165 grams of canned tuna giving about 85% of the recommended daily intake value for vitamin B12.