Eat These Foods to Boost B12
Vitamin B12 is considered an essential nutrient when it comes to keeping your body healthy. As well as helping to make DNA, keep the immune system strong, keep nerve cells healthy and maintain proper brain function, it’s one of eight B vitamins that help the body convert food into glucose and so is crucial for supporting energy levels, something we may all feel like we’re lacking at this time of year.
Getting enough B12 can help prevent anaemia, which can lead to fatigue and weakness but because the body can’t make it on its own and relies on getting enough from the food we eat, it’s important to ensure you have enough of it in your diet. It’s also important to note that proper absorption of B12, even if you have a healthy, balanced diet, is difficult to facilitate if you have a compromised gut – something that many of us may find ourselves suffering with. If that’s you, consider a supplement which can help promote optimum gut health and get you back on the right track, such as Workshop’s Gut Cleansing Formula. Although the RDA is slightly higher for pregnant and breastfeeding women, the UK recommended daily intake is about 2.4mcg. If you do end up taking too much B12, your body simply stores it in your liver for future use.
Animal liver and kidneys
It might not be a regular feature in your daily diet but animal organs like liver and kidney are amongst some of the best sources of B12 there are. While lamb liver is ranked the highest in terms of quota (a 100-gram serving provides 3,571% of your daily value) veal and beef kidneys are also good choices.
Another great source of this essential nutrient, one hard boiled egg contains 25% of your daily allowance of B12. It’s also a great choice for vegetarians who might be deficient in other areas of their diet as eggs are an abundant source of protein, iron and vitamin A.
Although experts tend to not suggest cereals as a regular feature as part of a healthy diet because of their propensity to contain added sugar, some cereals such as bran options are a great source of B12 if you don’t want to get yours from an animal source. That’s because these kinds of cereals are fortified, a process whereby vitamins are added afterwards to increase the nutrient value. Just make sure you read the label carefully and opt for one that’s low in sugar and high in gut-pleasing fibre or whole grains.
Good news for fans of spaghetti vongole, clams are shellfish which rate very highly on the B12 spectrum. As well as just 20 whole baby clams supplying a massive 7000% of your daily intake, they’re packed full of iron and antioxidants too.
It won’t be new news that sardines are up there with one of the best things you can eat – after all they’re extremely high in omega-3 fatty acids which are essential for reducing inflammation and improving heart health – but they’re also very high in vitamin B12 and so make a great choice for those who prefer to get their B12 hit from fish over meat.
A go-to food for many vegans who are looking to supplement their B12 intake, nutritional yeast doesn’t just add a depth of flavour to cooked dishes. Around one tablespoon of this nutty, cheesy substance is enough offer 100% of your daily recommended intake.