the ultimate guide of vitamin B12

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Dangers of Low Vitamin B12

The current daily recommended value for vitamin B12 (based on a 2,000 daily calorie intake for adults and children 4 years of age or older) is six micrograms per day. Sometimes a B12 deficiency can by masked by taking folic acid in high doses. Vegans and vegetarians are at greater risk for B12 deficiency since vitamin B12 is found primarily in animal foods. Also, those with leaky gut and digestive malabsorption may be at risk of a deficiency. Another serious risk factor that can lead to a lack of vitamin B12 is taking certain prescription medications.
Possible dangers or side effects of having low levels of vitamin B12 include

  • A type of anemia in which there are fewer yet larger red blood cells
  • Balance and walking disturbances
  • Nerve damage
  • Confusion
  • Loss of vibration sensation
  • Dementia (in advanced stages of deficiency)

Low levels of vitamin B12 in pregnant women shortly before or after conception have been associated with a significantly higher risk of neural tube defects in their babies, so consuming vitamin B12 foods is especially important for pregnant women.

Top 10 Vitamin B12 Foods

Here are just some of the vitamin B12 foods you can consume on a regular basis to make sure you’re getting enough of this essential vitamin in your diet:
  1. Beef liver
  2. Sardines
  3. Atlantic mackerel
  4. Lamb
  5. Wild-caught salmon
  6. Nutritional yeast
  7. Feta cheese
  8. Grass-fed beef
  9. Cottage Cheese
  10. Eggs
1) Beef Liver
The top benefit of eating liver is it’s very high B12 content. All it takes is one ounce of beef liver to get well over most people’s daily requirements for B12. Just always make sure to purchase beef liver of the highest quality. That means liver that’s organic from grass-fed and pasture-raised cows. Consuming beef liver can help prevent anemia because not only is it high in vitamin B12, but it’s also high in iron and and folate. These are three nutrients that can aid in a natural recovery from anemia.
Try it this recipe ;
2) Sardines
Sardines are very high in vitamin B12, and they’re also impressively high in something else vital to human health: omega-3 fatty acids. Research has shown that the omega-3s contained in sardines nutrition can have all kinds of major health benefits, including boosting heart health, decreasing inflammation and helping asthma.
3) Atlantic Mackerel
Atlantic mackerel (not king mackerel) makes my list of healthy fish because not only is it super high in B12, but it’s also loaded with omega-3s, low in mercury and is rated a top fish pick for health as well as sustainability.
4) Lamb
Lamb is not eaten as much in the United States as it is in many other countries, but it definitely has impressive nutrition content. It’s one of the top vitamin B12 foods, and it’s also very rich in protein, iron, selenium and zinc. Selenium and zinc are two major immune-boosting nutrients.
5) Wild-Caught Salmon
Wild-caught salmon is one of the healthiest and most nutritious protein sources. Of course, you need to choose wild and not farmed to make the most of this fish when it comes to your health. Wild-caught salmon is packed with vitamin B12 as well as vitamin D, which is another common vitamin deficiency these days. Research has demonstrated that 800 to 5,000 IU of vitamin D per day can improve musculoskeletal health, naturally slow aging of the skeletal structure, and reduce the rate of fractures and falls in older adults who are over 65.
6) Nutritional Yeast
If you’re a vegetarian or vegan looking for a way to get more B12 in your diet, nutritional yeast is a great option. It’s typically fortified with B12 and other B vitamins. Nutritional yeast is also considered a complete protein since it contains at least nine of the 18 amino acids that the human body is unable to produce.
7) Feta Cheese
Feta cheese is a great source of vitamin B12 and many other nutrients, such as riboflavin (vitamin B2) and calcium. Traditionally, feta cheese is made from sheep’s milk or a mix of sheep’s and goat’s milk. If you can find feta cheese made from raw sheep/goat’s milk the nutrition and health benefits are even better. Its high riboflavin content is excellent news for headache sufferers since studies have shown that riboflavin can significantly reduce the frequency of headaches, including migraines.
Try this recipe ;
8) Grass-Fed Beef
Grass-fed beef is not just a top choice when it comes to vitamin B12 food sources — it’s also one of the best animal sources of protein. Compared to grain-fed beef, it’s a much healthier choice. Research has shown that grass-fed beef is higher in precursors for vitamin A, vitamin E and cancer-fighting antioxidants compared to grain-fed beef.
9) Cottage Cheese
Cottage cheese is high in vitamin B12 as well as protein and calcium. It’s also the star ingredient of an alternative approach to cancer known as the Budwig Protocol or the Budwig Diet.
10) Eggs
Eggs are a great non-meat source of vitamin B12. They also contain choline, which our livers depend on to function properly. Research has correlated low choline levels with liver dysfunction and possibly a higher risk of cancer formation.
Try this recipe ;

2 thoughts on “the ultimate guide of vitamin B12

  1. Thank you for this post! I have struggled with B12 deficiency for years. I used to get shots but have been able to regulate it with diet and oral supplements. I'll be coming back here for reminders and what I should be eating 🙂

  2. Hi grownupessentials , thank you for your comment and i hope to try our recipes i add under every source for b12 the recipe you can try it to make it and get b12 in your daily diet .thanks again to stop by

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