Vitamin B12 in one of the most important nutrients your body needs. It is very important for the production of red blood cells. It’s also vital for DNA production and the optimum health of your brain and the rest of the nervous system. According to medical authorities, deficiency in vitamin B12 may cause various problems. Some of them include anemia, fatigue and depression. Chronic deficiency in the said nutrient may lead to irreversible damage to the brain as well as the nerves.
What’s so interesting about vitamin B12 is it’s very much different from the rest of the members of the B vitamins. For instance, vitamin B12 has a larger and more complex chemical structure than the others. It is not as easily absorbed as the rest, and it can be stored in your body for several years. Among all the members of the B vitamins, this one has the lowest daily requirement. What’s more, it is the only B vitamin that contains metal in it, which is cobalt. It is exactly for this reason why vitamin B12 is also referred to as cobalamin.
You may always take dietary supplements to ensure you are getting sufficient amounts of vitamin B12 daily. However, you may simply consume foods that contain plenty of it. The following are the top 10 sources of this important nutrient:
- Sardines
Consuming a 3.20-ounce serving of sardines provides as much as 338% of your daily requirement of vitamin B12. Sardines are also wonderful sources of selenium, phosphorous, vitamin D, protein and omega-3 fatty acids. The canned type wherein you may also eat the bone is an excellent source of calcium.
- Salmon
You may obtain 236% of your day’s need of vitamin B12 in a 4-ounce serving of salmon. It also supplies your body with selenium, iodine, phosphorous, and vitamins B3, B6 and D. Just like sardines, it also packs protein and omega-3 fatty acids.
- Tuna
Eating 4 ounces of tuna allows you to obtain 111% of your daily vitamin B12 requirement. It is a phenomenal source of selenium, a mineral necessary for a healthy thyroid and strong immune system. Tuna is also packed with protein, phosphorous, choline, potassium, omega-3 fatty acids, and vitamins B1, B3, B6 and D.
- Cod
Just like all the oily fish mentioned above, cod is another excellent source of vitamin B12. You may obtain 109% of your everyday requirement of the said nutrient by consuming a 4-ounce serving of it. Cod also supplies your body with good amounts of iodine, selenium, phosphorous, omega-3 fatty acids and protein.
- Lamb
You may obtain as much as 105% of your daily vitamin B12 needs in a 4-ounce serving of lamb. It is also a great source of protein, selenium, zinc, phosphorous and vitamin B3 which has antioxidant properties and is needed for energy production.
- Scallops
Consuming 4 ounces of scallops enables you to enjoy up to 104% of your everyday needs of vitamin B12. These shellfish also provide iodine, phosphorous, selenium, choline, zinc, magnesium, potassium and of course protein.
- Shrimps
Other excellent sources of vitamin B12 that come from the sea are shrimps. By eating 4 ounces of them, you may obtain 78% of your everyday vitamin B12 requirement. Shrimps are also excellent sources of phosphorous, copper, iodine, protein and vitamins B3, B6 and E. What’s more, it contains good amounts of vitamin A important for healthy eyes.
- Beef
You can obtain 60% of your recommended daily intake of vitamin B12 from a 4-ounce serving of beef. As you may already know by now, beef is a wonderful source of protein as well as iron that helps ward off anemia.
- Yogurt
If you love snacking on yogurt on a regular basis, then having vitamin B12 deficiency should be the least of your concerns. That’s because a cup of yogurt is packed with 38% of your everyday requirement of the nutrient.
- Milk
A 4-ounce serving of whole cow’s milk allows you to obtain 23% of your daily vitamin B12 needs. Milk is also an excellent source of iodine, selenium, protein, calcium and vitamin D important for proper calcium absorption.
