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carton of eggs

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Health Benefits of Vitamin B12

Vitamin B12 is an essential nutrient for red blood cells, nerve function, and DNA synthesis. It’s basically brain food! “Getting B12 daily is crucial as we age, since a deficiency is linked to cognitive decline and impaired nerve function,” says Jaclyn London, M.S., R.D., C.D.N., Nutrition Director at the Good Housekeeping Institute. “You can think of it as being in all animal products and some fortified grain and bean products.” If you’re concerned about reaching the minimum Recommended Daily Allowance (RDA) of 2.4 micrograms, talk to your physician about further testing.

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tuna with salad

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Tuna

Grilled or canned, this fatty fish is full of brain-boosting omega-3s, protein, and vitamin B12 — up to your whole day’s worth in just one 3-ounce serving. Aim to have about 12 ounces of a mix of fatty fish per week to meet your needs for key nutrients.

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cottage cheese

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Cottage Cheese

Besides providing B12, this kitchen staple can help you fill up for relatively few calories. A 1/2 cup of 1% is about 90, and contains up to 18 grams of protein! Spread a lower-sodium version on toast or use it as a swap for sour cream and cheese in home-cooked recipes.

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shrimp

Iain Bagwell

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Swiss Cheese

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sardines

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Sardines

These teeny fish are super tasty, and easy to eat from a can or fresh off the grill. Sardines are filled with lean protein and docosahexaonic acid (DHA), which is crucial for fetal brain development (in utero) and cognition in adults. A serving of sardines also contains nearly 20% of your daily value for vitamin B12.

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Fortified Cereal

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mussels provencal

Mike Garten

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skim-milk latte

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Milk

Providing nearly 20% of your daily value in a cup, a morning latte can help you get closer to a whole day’s worth of vitamin B12! Choose skim or low-fat milk for larger orders to cut calories from fat without sacrificing protein — one 16-ounce latte packs 13 grams!

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clams

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Anna Williams

Beef

Here’s one thing to love about red meat: Steak‘s a great source of B12. Be sure to choose the leaner kind and find local, grass-fed options to limit the environmental impact of raising livestock.

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Mike Garten

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mediterranean hummus egg smash

Mike Garten

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oysters

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Nutritional Yeast

Also known as “nooch,” this nutty yeast topping comes from sugarcane or beet molasses. It’s a favorite for vegans since nooch delivers three times your daily requirements for B12, plus 8 grams of protein and 3 grams of fiber per 1/4 cup of flakes. Sprinkle it in pasta sauce, or on nachos or popcorn for a umami flavor boost.

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crab claws

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Crab

Three ounces of crab has 9.8 micrograms of vitamin B12. According to the Environmental Defense Fund’s (EDF) Seafood Selector, snow and stone crab have low amounts of contaminants and harvesting causes less habitat damage. If you buy red and blue king crabs, look for ones from the U.S. instead of imported varieties.

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honey ginger cedar plank salmon

Mike Garten

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Mike Garten

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trout fillet

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Trout

Trout, a salmon relative, has 4.2 micrograms of vitamin B12 in every three ounces. Because these fish are mostly farmed, the EDF deems these fish as “eco-best.” All trout you’ll find at the fish market comes from U.S. farms with high environmental standards.

Learn how to skin and de-bone fish fillets »

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herring

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Herring

These small fish offer 3.6 micrograms of vitamin B12 in every 3 ounces. Look for Atlantic or Pacific herring as these fish have low amounts of contaminants, according to the EDF.

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Prevention

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WATCH: The Best 300-Calorie Bowls for Every Meal

These delicious, low-calorie power bowls will keep you feeling satisfied and energized from breakfast to dinner.

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https://www.goodhousekeeping.com/health/diet-nutrition/g1967/vitamin-b12-super-foods-47012607/

P.S We are always on the the lookout for lifestyle solutions for our readers! If you are interested in safely detoxing, cleansing, and/or losing weight Visit Here for more information ALSO Get Our FREE Natural Cures Ebook Enter Your info Here slimladyteahttps://blog.slimladytea.com/wp-content/uploads/2018/06/19-vitamin-b12-foods-that-will-keep-your-mind-sharp-683x1024.jpghttps://blog.slimladytea.com/wp-content/uploads/2018/06/19-vitamin-b12-foods-that-will-keep-your-mind-sharp-150x150.jpgblogslimladyHealth & Wellnessbelly fat,cleanse,detox,lose belly fat,lose weight,weight loss1 of 22 Getty Images Health Benefits of Vitamin B12 Vitamin B12 is an essential nutrient for red blood cells, nerve function, and DNA synthesis. It's basically brain food! 'Getting B12 daily is crucial as we...Entertainment, Wellness, And More.....