Feeling tired, sleepy, loss of appetite and often bothered by stress are common features of people lacking vitamin B12 in the body. Let’s join Websosanh in adding the top 22 foods rich in vitamin B12 to help you feel full of energy every day.
1. Clams
Foods rich in vitamin B12 today? Within species fresh seafood Clams are the species that contain the most vitamin B12. Every 75 grams of clams will contain up to 74.2 mcg of Vitamin B12, so buying clams and processing them into dishes such as steamed clams with lemongrass, boiled clams dipped in salt and pepper or stir-fried clams with water spinach can be eaten 2-3 times. Regularly every week will help the body regularly supplement vitamin B12, helping to reduce symptoms of fatigue, loss of appetite, and poor nutritional absorption in yourself or your family members. In addition, Clams are also a source of protein, iron, and antioxidants that are very good for the body.
2. Oysters
As one of the foods rich in Vitamin B12, oysters are extremely nutritious and are an indispensable food source for those who are often tired and lack alertness. About 84 grams of oysters contain up to 21.84 mcg B12. Not only that, oysters are also a food that helps improve the immune system, promote testosterone production, support improved sexual desire and keep women’s ovaries healthy. You can eat grilled oysters with onion fat, steamed oysters with lemongrass or Use fresh milk oyster meat Mixing salads, making soup,… are all very delicious.
3. Boys
When it comes to foods rich in vitamin B12, it is impossible not to mention mussels. 100 grams of fresh mussel meat can provide about 37% of the iron needed for men’s bodies and about 16% for women’s bodies. Iron along with vitamin B12 will greatly support the process of creating new red blood cells, participate in the process of regulating the nervous system, and can prevent cardiovascular diseases. You can use steamed, boiled mussels or mussel meat Cook with herbs and spices It will make the meal more rich and unforgettable.
Among foods supplemented with vitamin B12, seafood is good for health.
4. Animal liver
Animal liver such as beef liver, chicken liver, and pig liver contain a lot of B12 necessary for the human body. 75 grams of beef liver contains 52.9 mcg B12 while chicken liver contains 12.6 mcg. You can supplement animal liver about 2-3 times a week by boiling, making salad or stir-frying with other delicious meats.
5. Salmon
Not only does it contain a lot of vitamin D, beneficial fatty acids, omega 3, magnesium, which help repel oxidation and effectively fight inflammation, salmon meat also contains a very rich amount of B12. In 300 grams of salmon there will be up to 5.4 mcg B12. Salmon fillet, steamed salmon or tomato sauce are great combinations in your daily meals to continuously supplement clean B12 into your body.
6. Crab
Eat 84 grams Fresh, nutritious crab meat There will be 10.3 mcg of Vitamin B12 and your body will also be supplemented with a large amount of good minerals such as calcium, magnesium, zinc and vitamins A, C, B to help promote metabolic activities. Quality is performed better. A portion of steamed/boiled crab or minced crab meat cooked in soup will make your meal more delicious and attractive. Please pay attention to eating crab about 2-3 times per week.
7. Shrimp
Not only is it known as the King of Crustaceans, shrimp is also favored by nature for possessing many minerals necessary for body function. Just eat a few Fresh, quality shrimp is able to provide the body with up to 80% of B12 to meet the body’s daily needs. In addition, shrimp shells also contain a lot of calcium, magnesium, and choline – a great source of nutrients for the development of the brain, nerves, heart and muscles.
8. Beef
Beef contains a lot of zinc, folic acid, protein and especially vitamin B12 to help the eater’s body feel refreshed and healthier after each meal. In about 84 grams of beef there is about 3 mcg B12. So, choose and Buy soft, clean beef fibers for meals to improve quality and nutritional content.
Eat soft, clean beef to supplement vitamin B12 and many nutrients for the body.
9. Eggs
Is a food source rich in protein, calcium, iron, and vitamin D that helps the body absorb calcium to maintain strong bones and teeth. delicious fresh eggs It is also a guaranteed source of vitamin B12 for people to eat. Eating 1 boiled egg in the morning will add about 6 mcg of vitamin B2 to your body.
10. Cheese
Not only rich in protein, fiber, fat, Delicious slices of fatty cheese contain lots of vitamin B12, Helps provide the body with a large source of energy. If you eat about 35g of cheese every morning, you have provided 14% of your body’s needs to function normally. You can combine eating cheese and drinking a cup of pasteurized milk or low-fat or skim milk.
11. Milk
Pasteurized fresh milk, low-fat milk or skim milk It is also one of the foods rich in vitamin B12 that you always need to add to your daily diet list. Drinking 2 cups of milk regularly every day will provide your body with up to 40% of its vitamin B12 needs so you can function all day without experiencing constant fatigue. Drink 1-2 cups of milk every day to prevent this vitamin deficiency.
12. Yogurt
Often known as a food that provides good antibacterial and beneficial bacteria for the intestines, in reality, Delicious probiotic yogurt This also helps provide a very good source of energy, reducing the feeling of pale mouth and loss of appetite thanks to the content of vitamin B12, calcium, magnesium, and protein in each jar. Eating lots of plain yogurt or eating it with fresh fruit smoothies also brings benefits in preventing diabetes and high blood pressure. If you still want to discover more new dishes, you should Refer to 9 ways to make fruit ice cream with a multi-function blender again.
Milk, cheese and dairy products contain vitamin B12.
13. Sausage
Sausages also contain significant amounts of vitamin B12, you can Eat flavorful sausages In breakfast with fried eggs or vinegar salad to regularly provide vitamin B12 for the body to be full of energy and activity.
14. Mushrooms
Mushrooms are rich in nutrients and is one of the foods rich in vitamin B12 that you should not ignore. The fiber content, vitamins, and many other minerals will also bring your body a healthy, active state when eating mushrooms regularly. You can stir-fry mushrooms with vegetables, cook soup or cook with brown rice porridge or oatmeal, which are all very good.
15. Soybean products
There are many people who cannot drink milk because their bodies are allergic to lactose. Soy milk products or soy products are the top priority to provide nutrition and vitamin B12 for the body. Soybeans contain high levels of protein, so they are also a food containing a large amount of B12 necessary for the body. Can be processed into many different dishes to replace: stir-fried tofu, steamed, soy milk,…
Soybeans and soy products are foods containing B12 that are good for the body.
16. Coconut milk
If you are looking for foods with the most natural vitamin B12, coconut milk is the right choice. Just drinking a cup of coconut milk can give your body 50% of the necessary amount of vitamin B12 needed.
17. Almond milk
Almond milk is one of the extremely nutritious and delicious drinks that many ages from adults, pregnant women, the elderly, children,… can drink. If you are one of the people who loves this type of milk, congratulations and keep drinking it regularly because this is also a source of B12 to help your body always feel full of energy, full of excitement and excitement. Keep your mind alert to do many things!
18. Ice cream
If your body is deficient in B12 and is suffering from a lot of discomfort and fatigue, then eat ice cream! Premium quality fresh cream Made from fresh milk, it will be a great source of vitamin 12 for you. Try maintaining eating 2 – 3 medium jars of ice cream per week to see how significantly the results improve!
The cream contains a lot of vitamin B12.
19. Cereal
In most weight loss diet menus, the menu provides good nutrients for the body cereals rich in vitamin fiber are present, and this is also one of the “clues” that contain a lot of vitamin B12 that the body needs. The smartest way to combine for your body to absorb more vitamin B12 is to drink cereal combined with milk or soy milk alternately. Every morning or evening, if you are not on a diet, drink 1 cup of milk mixed with cereal to increase B12 for your body!
20. Sardines
The meat of sardines is rich in lean protein and DHA, which is extremely necessary for the fetus and pregnant mother. In addition, when you eat a small portion of sardines in your daily menu, you also give your body 20% of the vitamins that meet the body’s needs. Remember Buy and process sardines flexibly Eat with tomato sauce and salad several times a week to maintain B12 for the body.
21. Tuna
Just eat about 80 grams of tuna per day or about 150 grams per week to meet your body’s basic needs for vitamin B12. Furthermore, grilled tuna or canned tuna also contains a lot of protein and omega 3 which are very good for the health of the eater.
22. Nutritional yeast in bread and beer
If you use a lot of nutritional yeast in your daily meals, it will not only increase the amount of B12 in your blood but can also help Prevent anemia in pregnant women or ordinary people, or prolonged fatigue of the body.
Providing enough foods rich in B12 will help the body stay healthy.
Eat soft, clean beef to supplement vitamin B12 and many nutrients for the body.
Milk, cheese and dairy products contain vitamin B12.
Soybeans and soy products are foods containing B12 that are good for the body.
The cream contains a lot of vitamin B12.
Providing enough foods rich in B12 will help the body stay healthy.
