Top 10 Vitamin B12 Foods

Top 10 Vitamin B12 Foods

Here are just some of the vitamin B12 foods you can consume on a regular basis to make sure you’re getting enough of this essential vitamin in your diet:
  1. Beef liver: 1 ounce: 20 micrograms (over 300 percent DV)
  2. Sardines: 3 ounces: 6.6 micrograms (over 100 percent DV)
  3. Atlantic mackerel: 3 ounces: 7.4 micrograms (over 100 percent DV)
  4. Lamb: 3 ounces: 2.7 micrograms (45 percent DV)
  5. Wild-caught salmon: 3 ounces: 2.6 micrograms (42 percent DV)
  6. Nutritional yeast: 1 tablespoon: 2.4 micrograms (40 percent DV)
  7. Feta cheese: 0.5 cup: 1.25 micrograms (21 percent DV)
  8. Grass-fed beef: 3 ounces: 1.2 micrograms (20 percent DV)
  9. Cottage Cheese: 1 cup: 0.97 micrograms (16 percent DV)
  10. Eggs: 1 large: 0.6 micrograms (11 percent DV)
1) Beef Liver
The top benefit of eating liver is it’s very high B12 content. All it takes is one ounce of beef liver to get well over most people’s daily requirements for B12. Just always make sure to purchase beef liver of the highest quality. That means liver that’s organic from grass-fed and pasture-raised cows. Consuming beef liver can help prevent anemia because not only is it high in vitamin B12, but it’s also high in iron and and folate. These are three nutrients that can aid in a natural recovery from anemia.
2) Sardines
Sardines are very high in vitamin B12, and they’re also impressively high in something else vital to human health: omega-3 fatty acids. Research has shown that the omega-3s contained in sardines nutrition can have all kinds of major health benefits, including boosting heart health, decreasing inflammation and helping asthma. (2)
3) Atlantic Mackerel: 3 ounces: 7.4 micrograms (over 100 percent DV)
Atlantic mackerel (not king mackerel) makes my list of healthy fish because not only is it super high in B12, but it’s also loaded with omega-3s, low in mercury and is rated a top fish pick for health as well as sustainability. 

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