We see healthy foods and superfoods all the time out there.
So I've decided I would list foods according to their nutritional content.
Keep in mind, I am not claiming any food has magical properties or that one is better than the other. Neither am I saying that any of this foods can cure any disease or condition. Please, always consult your doctor and dietitian for further advice.
This blog post is for educational purposes only,
Is good to always include a wide variety of foods in your diet to support overal health, but feel free to take what you like and leave what you don't.
I am also including some combinations for you to try because
1) I think they taste good together
2) Variety is key
So.
Foods high in vitamin B12
But first,
What is B12?
Vitamin B12 (cobalamin) is an essential water soluble vitamin that you can only get from your diet, since our bodies don’t have the ability to produce it.
Why is it “essential”?
B12 has many roles, it keeps your nervous system healthy and maintains brain function as well as assisting in the production of red blood cells and DNA, not to mention that it is a cofactor in fatty acid (fat) and amino acid (protein) metabolism. It is absorbed in the stomach with the help of a glycoprotein (a molecule that hangs out on the surface of our cells and contributes to the recognition of other cells or substances) called gastric intrinsic factor (GIF), which binds to B12 and facilitates the absorption of the vitamin into the cells.
Your body can store excess B12, but if you don’t get enough from your diet or can’t produce gastric intrinsic factor you may develop a deficiency.
I guess by now you know how important it is and why you need to make sure you are taking in the right amount for you.
That’s why I decided to make a list of the foods high and vitamin B12, and I’m not going to lie, most of these foods are not plant based BUT that doesn’t mean that there are no plant based foods with this vitamin at all.
If you are vegan or pregnant (or breastfeeding) it may be harder to meet your daily needs and therefore taking a supplement is recommended.
The reference Daily Intake (RDI) is roughly 2.4 mcg, but take this as a suggestion. Your daily needs may vary and can be very different from others.
Always speak to your doctor regarding your individual needs and whether or not you should take a supplement.
Foods high in B12
1) Clams
These are small shellfish rich in lean protein, antioxidants and iron as well as B12.
You can get more than 7,000% of your daily intake by eating roughly 20 of them!
Interestingly enough, you can get a decent amount of B12 in just their broth.
2) Animal Liver and Kidneys
Despite the fact that you may be tempted to pass on organ meats, you probably should give them a chance since they are very nutrient dense.
Lamb, veal and beef kidneys and liver are all high in B12, but Lamb appears to have the highest amount since one 100 gram serving of lamb liver provides a staggering 3,571% of the daily value.
These organs also provide copper, selenium, and vitamins A and B2.
Next time you see them at the shop or in a restaurant menu don’t hesitate and give them a try. If it’s not your thing, this list goes on! Maybe you will find something you already enjoy.
3) Trout
Rainbow trout is amongst the healthiest fish.
They are a great source of protein, healthy fats and B vitamins
A 100 gram serving of this fish has roughly 300% of the daily value and more than a 1000mg of omega 3 fatty acids.
It is also a great source of manganese, phosphorus and selenium.
4) Salmon
Salmon is a very rich and flavorful fish.
It contains a high amount of omega 3 fatty acids and B vitamins.
It is high in protein and healthy fats and goes wonderfully with anything.
Canned salmon is still dense in nutrients and full of flavor and even if it’s not instagrammable, it can be cheaper and more convenient since you can pack it and go on with your day.
5) Tuna
Is a widely consumed fish, known for its high vitamin, mineral and protein content.
The dark muscles of the tuna are the richest in B12 (those muscles close to the skin of the fish or the dark bits that you can sometimes find in a can).
A 100 gram serving of cooked tuna has 4 times the recommended daily value of B12 and is rich in phosphorus, selenium and, vitamins A and B3.
Canned tuna is super versatile, you can make thousands of things with it (like a casserole, a pasta dish, croquettes, a salad or just eating it with some crackers).
Try different recipes and keep it versatile.
Some people prefer fresh tuna over canned tuna, you do you.
6) Meat
Any animal meat contains a good amount of B12, but beef (especially stake) seems to contain the highest amount.
A beef stake is also high in protein, vitamins B2, B3 and B6, zinc and selenium.
Grilling and roasting is the way to go, it’s healthier and can be much more flavorful than frying (the secret is in the marinade).
7) Haddock
A Haddock is a saltwater fish from the family Gadidae (Cod).
Compared to “true” Cod, Haddock is more flavorful and its fillets are thinner.
You could make your own fish fingers with Haddock to add a bit more B12 in your diet if you don’t consume meat.
An 80 gram serving has about 30% of the total daily value for B12.
8) Fortified breakfast cereals
Nowadays there are many fortified cereals in the market, most of them if not all vegan.
These are packed with B vitamins, especially B12 and B6, Vitamin A, folate and iron.
When choosing your next cereal read the nutrition label!
It may help you make better, healthier choices that still taste good.
A cup of cereal provides about 60% of your daily intake, yet this may vary depending on the brand and type of cereal.
9) Fortified bread
Bread and other bakery products are often made with fortified flour and whole grains. These products may not have the highest amounts of B12, but are part of a healthy diet and should be taken into account when tracking your Daily intake.
Are they a great source of vitamins and minerals? Not really, but that doesn’t mean that they should be ignored or eliminated from the diet.
10) Milk
One cup of whole milk contains roughly half of the recommended daily amount of B12.
Apparently the body absorbs B12 better when it comes from dairy products compared to meat or eggs.
If you are not lactose intolerant or vegan, there is no reason to exclude milk and dairy products from your diet, they can be part of a very healthy and balanced diet.
11) Yogurt
Yogurt is great, it can be a snack, compliment breakfast, replace mayonnaise in some recipes and be part of a marinade.
Feel free to step out of your comfort zone and experiment with yogurt!
Plus, making your own is easy… just something to think about …
A 100 gram serving of low fat yogurt contains about 9% of the daily value.
12) Dairy free alternatives
Nowadays is easy to find dairy free alternatives high in B vitamins, especially B12, the star of this post.
None of the common dairy free alternatives are naturally high in B or D vitamins but they are fortified to provide the consumers the nutrition they require.
A cup of soy milk contains roughly 80% of the daily value.
13) Cheese
Cheese is a good and tasty source of vitamin B12 (30 grams of Swiss cheese has approximately 15% of the recommended amount)
If you are vegan or lactose intolerant you can consume coconut oil based cheese and still get a good amount of B12 since they generally have nutritional yeast as a main ingredient.
14) Nutritional yeast
Nutritional yeast or sometimes fortified nutritional yeast is an essential ingredient for excellent vegan recipes. It provides an amazing cheese-like flavor and just 2 tablespoons have 7 times the recommended daily amount!
It is intended to be consumed as food, not as a leavening agent for bread or beer.
The common leavening agent for bread aka baker’s yeast is Saccharomyces cerevisiae, which is the same strain or type of yeast used to make nutritional yeast.
The main difference is that nutritional yeast goes through several processes of pasteurization and drying to obtain a very nutrient dense product that has moderate shelf life in comparison to baker’s yeast, which needs to be active in order to create those bubbles that will lift our breads and cakes.
Same, same, but different!
So, if you used nutritional yeast for a bread and it did not rise, this is why.
15) Charcuterie
Ham, sausages and other curated meats contain a moderate amount of Vitamin B12.
They are tasty and can last for a few hours at room temperature without going bad.
Perfect for grab and go snacks or meals when you’re in a rush.
16) Eggs
Eggs are a good source of protein, have healthy fats and are rich in B12 and B2.
2 large eggs have about half the recommended daily intake of B12 and most of it is in the yolk, which also contains vitamin D.
Eating whole eggs is the way to go, but if you prefer to have egg whites you can add 1 egg to however many whites you consume and still get some benefits from the yolk, not to mention some more flavor.
17) Sardines
Usually canned, sardines are small saltwater fish packed with lots of nutrients.
Not only are they a good source of vitamin B12, but also omega 3 fatty acids (which have been shown to reduce inflammation and improve heart health).
They can be eaten straight out of the can, but you can also incorporate them into sauces and other dishes by blending them into a paste. They will give some saltiness and depth of flavor to your dish, as well as nutrition and you probably won’t notice them.
Win-win for picky eaters.
To the recipe
Vegan cheese
Ingredients:
-1 cup raw cashews
-2 tbsps nutritional yeast
-2 tbsps lemon juice or white vinegar
-½ a tsp garlic powder or paste (you can also crush a medium clove instead)
-A pinch of salt and pepper (to your liking)
-A dash of your favorite hot sauce (optional)
Directions:
Soak the cashews in boiling water and set them aside for half an hour, check them to make sure they are soft and break easily. If that’s not the case, you can leave them for a bit longer or replace the already cooled water with more boiling water, wait until the water has cooled and test again. Alternatively, you can leave them to soak overnight.
For this recipe a food processor might be the easiest gadget you can use, but a blender will do just fine.
Rinse your cashews and dump all the ingredients into your appliance of choice, add 1-2 tbsp of water and blitz, stopping now and then to make sure everything is blending. Scrape the sides and add more water if it looks too dry or nothing seems to be blending.
Taste it and feel free to add more salt, lemon juice or heat.
Serve with your favorite dipping snacks or as spread.
Keep in the fridge, in an airtight container for up to a week.
You could freeze it, but remember to let it defrost completely and maybe blend it again before serving.
Feel free to check out https://www.webmd.com/diet/vitamin-b12-deficiency-symptoms-causes#1 for more information on B12.
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