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What is it about foods like broccoli and spinach that make them so healthy? There’s the fiber, vitamins and minerals, of course, but then there’s other important chemical compounds we call “antioxidants” too — like alpha  lipoic acid  (ALA). Chances are you’ve heard a lot about the many benefits of various antioxidants and  high-antioxidant foods  — fighting inflammation, helping beat cancer or heart disease, warding off depression and cognitive decline, and so much more — but have you ever wondered what exactly antioxidants are and how they work in the body? Alpha lipoic acid — one kind of antioxidant — is a type of compound found in plant foods we commonly eat that scavenges free radicals, fights inflammation and slows the aging process. But perhaps its most famous use is in  treating diabetes naturally . Humans also make a small amount of ALA on their own, although the concentration in our bloodstreams goes up substantially when we eat a...

Recipes with Vitamin B12 Foods If you want to ensure that you’re getting enough B12 in your diet on a regular basis, you’ll definitely want to check out these recipes. They all contain one or more vitamin B12 foods. Plus, they’re all loaded with delicious flavor! Some of my favorite recipes containing vitamin B12 foods include: Almond Crusted Salmon Recipe Easy, Gluten-Free Beef Stroganoff Recipe Stuffed Cabbage Rolls with Lamb Recipe Turmeric Eggs with Raw Cheese Recipe Precautions with Vitamin B12 Foods If you have a vitamin B12 deficiency and decide to take a B12 supplement, it’s important to know that it can interact with certain medications. Talk to your doctor if you currently take medication or have any chronic health concerns. Medications that are known to decrease the levels of vitamin B 12 in the body include: Anti-seizure medications Bile acid sequestrants Chemotherapy medications (especially methotrexate) Colchicine H2 blockers Me...

Dangers of Low Vitamin B12 The current daily recommended value for vitamin B12 (based on a 2,000 daily calorie intake for adults and children 4 years of age or older) is six micrograms per day. ( 13 ) Sometimes a B12 deficiency can by masked by taking folic acid in high doses. Vegans and vegetarians are at greater risk for B12 deficiency since vitamin B12 is found primarily in animal foods. Also, those with  leaky gut  and digestive malabsorption may be at risk of a deficiency. Another serious risk factor that can lead to a lack of vitamin B12 is taking certain prescription medications. Possible dangers or side effects of having low levels of vitamin B12 include: ( 14 ) A type of anemia in which there are fewer yet larger red blood cells Balance and walking disturbances Nerve damage Confusion Loss of vibration sensation Dementia   (in advanced stages of deficiency) Low levels of vitamin B12 in pregnant women shortly before or after conception...

Top Health Benefits of Vitamin B12 1. Possible Cancer Preventer A deficiency in vitamin B12 prevents folate from being converted into its active form. Therefore, DNA is not able to be properly replicated and can become damaged. Experts believe that damaged DNA can directly contribute to cancer formation. Vitamin B12 supplementation along with  folate   supplementation is being researched as a way to help ward off and even treat certain kinds of cancers. ( 9 ) 2. Boosts Brain Health Low levels of vitamin B12 have been shown to double the risk of developing Alzheimer’s disease in elderly men and women. Vitamin B12 helps maintain low levels of  homocysteine , which may play a role in the development of Alzheimer’s disease. It’s also crucial for the ability to focus and can help reduce symptoms of ADHD and poor memory. ( 10 ) 3. May Prevent Depression Multiple studies have demonstrated a correlation between  depression  and vitamin B12 de...

Nutritional Yeast If you’re a vegetarian or vegan looking for a way to get more B12 in your diet,  nutritional yeast  is a great option. It’s typically fortified with B12 and other B vitamins. Nutritional yeast is also considered a complete protein since it contains at least nine of the 18 amino acids that the human body is unable to produce. 7) Feta Cheese 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 sheep’s milk or a mix of sheep’s and goat’s milk. If you can find feta cheese made from raw sheep/goat’s milk the nutrition and health benefits are even better. Its high riboflavin content is excellent news for headache sufferers since studies have shown that riboflavin can significantly reduce the frequency of headaches, including  migraines . ( 6 ) 8) Grass-Fed Beef Grass-fed beef  is not just a top choice when it comes to...

Lamb Lamb  is not eaten as much in the United States as it is in many other countries, but it definitely has impressive nutrition content. It’s one of the top vitamin B12 foods, and it’s also very rich in protein, iron, selenium and zinc. Selenium and zinc are two major immune-boosting nutrients. ( 4 ) 5) Wild-Caught Salmon Wild-caught salmon  is one of the healthiest and most nutritious protein sources. Of course, you need to choose wild and not farmed to make the most of this fish when it comes to your health. Wild-caught salmon is packed with vitamin B12 as well as vitamin D, which is another common vitamin deficiency these days. Research has demonstrated that 800 to 5,000 IU of vitamin D per day can improve musculoskeletal health, naturally slow aging of the skeletal structure, and reduce the rate of fractures and falls in older adults who are over 65.

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: Beef liver:  1 ounce: 20 micrograms (over 300 percent DV) Sardines :  3 ounces: 6.6 micrograms (over 100 percent DV) Atlantic mackerel:  3 ounces: 7.4 micrograms (over 100 percent DV) Lamb:  3 ounces: 2.7 micrograms (45 percent DV) Wild-caught salmon:  3 ounces: 2.6 micrograms (42 percent DV) Nutritional yeast:  1 tablespoon: 2.4 micrograms (40 percent DV) Feta cheese:  0.5 cup: 1.25 micrograms (21 percent DV) Grass-fed beef:  3 ounces: 1.2 micrograms (20 percent DV) Cottage Cheese:  1 cup: 0.97 micrograms (16 percent DV) 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 require...