Fill your meals with these substances to have a stronger immune system and better nervous function. To have a healthy body, you need to get enough B vitamins. Although it is easy to get this vitamin through a balanced diet , vitamin B12 has a different story. Vitamin B12, which helps the body produce DNA and red blood cells and supports the immune system, is naturally found only in animal sources. This means that vegetarians will have trouble getting it. People with digestive problems such as celiac disease and adults over the age of 50 are at risk for vitamin D deficiency because they have absorption problems. With a lack of this vitamin in the body, a person feels tired, weak and light. In this article, we are going to introduce 15 foods rich in vitamin B12.
Double oyster oysters:
Vitamin B12: 84.1 micrograms in 85 grams of cooked oysters
Other benefits of oysters for the body: Oysters are not only a rich source of vitamin B12 but can also be a good source of potassium . 85 grams of cooked double oysters contain 534 mg of potassium.
The best way to eat oysters: You can eat oysters in pasta. Steam it or boil it in water for 5 minutes.
Vitamin B12: 21.84 micrograms in 85 grams of cooked oysters
Other benefits of oysters for the body: Oysters contain zinc. Essential minerals can strengthen the immune system. Zinc stimulates testosterone production and improves libido.
The best way to consume oysters: You can use this substance in various foods without worry.
Vitamin B12: 20.4 micrograms in 85 grams of cooked black oysters
Other benefits of oysters for the body: In addition to vitamin B12, oysters are a good source of protein, potassium, vitamin C and omega-3 fatty acids.
The best way to eat black oysters: Steam it as an appetizer and serve it with other foods.
Vitamin B12: 10.3 micrograms per 85 grams
Other benefits of crab for the body: Crab meat contains vitamins A, B and C as well as magnesium. Like oysters, it contains zinc.
Best way to eat crabs: You can eat crabs in salads or other seafood.
Vitamin B12: 7.6 micrograms per 85 grams
Other benefits of sardines for the body: This small fish contains calcium. It also contains vitamin D and omega-3 fatty acids.
Best way to eat sardines: Sardines in marinara sauce are excellent. To increase the nutritional value of this sauce, it is better to use different vegetables in it.
Vitamin B12: 5.4 micrograms per 85 grams
Other benefits of salmon: Fatty fish such as salmon are an excellent source of vitamin D and omega-3 fatty acids. These substances can increase brain function and fight inflammation.
The best way to consume trout: Salmon with a little extra virgin olive oil is excellent. You can eat it with cooked spinach with garlic and boiled potatoes.
Vitamin B12: 4.8 micrograms per 85 grams of cooked salmon
Other benefits of salmon for the body: Like salmon, salmon is a rich source of protein and omega-3 fatty acids.
Best way to eat this fish: To maximize the benefits of this fish, experts recommend that you cook it in the oven or grill it.
Vitamin B12: 2.5 micrograms per 85 grams of tuna
Other benefits of tuna for the body: Tuna contains vitamin D. Like salmon and salmon, tuna also contains omega-3 fatty acids.
Best way to eat this fish: If you use tuna in your salad, it is better to avoid mayonnaise. Combine tuna with balsamic vinegar, lemon juice and various herbs.
Small fish oil:
Vitamin B12: 1.8 micrograms per 85 grams
Other benefits for the body: Although this fish has less omega-3 fatty acids than other fish, it is still a good source of protein. If you are worried about mercury, this fish is a good choice and has fewer chemicals than other fish.
The best way to eat this fish: Cook small fish oil in the oven with ingredients such as lemons and fresh vegetables.
Vitamin B12: 1.3 micrograms per 85 grams
Other benefits for the body: Beef is an excellent source of zinc. It also contains protein and B vitamins.
Best way to eat it: Cook meat with vegetables and whole grains.
Vitamin B12: 1.2 micrograms per serving of low-fat milk
Other benefits for the body: Milk is not only a good source of calcium and vitamin D, but can also be used to improve the results and symptoms of PMS in women. Various studies show that women who consume low-fat milk daily are 25% less likely to develop ovulation problems than other people.
Best way to consume it: There are many healthy ways to consume milk. You can use it to make a smoothie.
Vitamin B12: 1.1 micrograms per 85 grams of low-fat yogurt
Other health benefits: Yogurt is a good source of calcium, magnesium and protein. Various studies show that regular consumption of yogurt prevents diabetes and high blood pressure. Due to the presence of probiotics in yogurt, it also helps the body’s digestive system.
The best way to consume yogurt: it is better to use healthy, organic and low-fat yogurt. The best way to consume it is to use yogurt in smoothies.
Vitamin B12: 0.6 micrograms in a large boiled egg
Other health benefits: Eggs are a good source of protein and vitamin D. Vitamin D is essential for the absorption and storage of calcium.
The best way to consume it: it can be served cooked. You can add eggs to your vegetables, pesto or quinoa. If you have cholesterol, you should know that egg yolk is high in cholesterol.
Vitamin B12: 0.3 micrograms per 85 grams
Other health benefits: Chicken also contains protein.
Best Ways to Eat It: There are countless ways to eat chicken. The best and healthiest way to consume it is grilled or cooked.
Vitamin B12: 0.3 micrograms per 85 grams
Other health benefits: Eating turkey can provide the body with the selenium it needs. Selenium is essential for boosting immune system function.
Best way to eat it: Turkey is better to cook in the oven. You can serve it with Brussels sprouts and potatoes.