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If you have a vitamin B12 deficiency, you may feel tired or weak. It is a necessary vitamin to maintain the health of neurons and blood.
Vitamin B12 helps prevent megaloblastic anemia and it also contributes to the production of DNA elements and the health of the nervous system. A deficiency of this nutrient can cause damage to the nervous system, even in people who do not have megaloblastic anemia.
Getting enough B12 through food helps avoid a deficiency that makes you feel weak. Vitamin B12 supplements would not provide more energy for those who already get enough of this vitamin through their diet, according to the NIH Office of Dietary Supplements.
5 foods rich in vitamin B12
For adults, a daily intake of 2.4 mcg of vitamin B12 is suggested.; pregnant women 2.6 mcg; while lactating women 2.8 mcg.
1. Beef liver
3 ounces of cooked or fried beef liver provide 70.7 mcg of vitamin B12, equivalent to 2944% of the recommended daily value.
Coupled with proteins, beef liver also provides more than 100% vitamin A and riboflavin (B2) and copper required per day. It is also one of the richest sources of folate, choline and provides iron. It is so rich in vitamin A (in 3 ounces there is 700% of the DV) that it must be consumed in small amounts and infrequently to avoid hypervitaminosis A.
3 ounces of cooked, shelled clams provide 17 mcg of vitamin B12, equivalent to 708% of the DV. Seafood is low in calories and high in protein, and it also contains omega-3 fatty acids.
3. Tuna and Salmon
3 ounces of cooked bluefin tuna provide 9.3 mcg of vitamin B12, equivalent to 385% of the DV.
3 ounces of cooked Atlantic salmon provides 2.6 mcg of vitamin B12, equivalent to 108% of the DV.
Salmon and tuna are fatty fish rich in omega-3, quality proteins. Salmon is also a source of biotin and vitamin D.
4. Fortified nutritional yeast
In ¼ cup of nutritional yeast there are 8.3 to 24 mcg of vitamin B12, equivalent to 346% and up to 1000% of the DV.
Nutritional yeast has a tasty cheesy-nutty flavor. It also provides protein, is low in sodium and calories, fat-free, sugar-free and gluten-free. You can find it in flakes, granules or powder.
5. Ground beef
3 ounces of cooked ground beef (85% lean / 15% fat) provides 2.4 mcg of vitamin B12, equivalent to 100% of the DV. It is also a source of protein, niacin (vitamin B3) and vitamin B6.
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