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foods high in vitamin b12

As part of the B vitamin complex, water-soluble vitamin B12 – also known as cobalamin due to its elemental cobalt makeup – contributes to your body’s natural energy production and other related biological processes.1 B12 is actually the largest and most complex vitamin, which results in a few important implications for human health. Because of its large chemical structure, your body can’t absorb vitamin B12 as easily as most of the other B vitamins (or other vitamins in general). Ironically, it can be stored in your body quite easily (unlike other B vitamins). Vitamin B12 can be safely consumed in large doses, though, because excess amounts are easily excreted or simply stored in your liver to be made available as needed when supplies run low. That excess B12 can last for up to a year in your body. Health Benefits of Vitamin B12 B12 plays an important role in the formation of DNA. It’s also crucial to the processes that create healthy blood cells and keep your nervous system working properly. Along with its role in red blood cell production, vitamin B12 also helps keep your overall cardiovascular system in check. Even a small B12 deficiency can have serious consequences for your health. Running low on this important nutrient can lead to general fatigue, anemia, muscle weakness, intestinal discomfort and even mood issues.2 Long-term deficiencies can lead to even worse health concerns like dementia or cardiovascular disease. Vegetarians and vegans who eat no animal products whatsoever, along with the elderly who absorb less vitamin B12, are the two most at-risk populations for vitamin B12 deficiency. Why? It’s a matter of where natural vitamin B12 comes from. What Foods are High in Vitamin B12? The challenge of consuming adequate amounts of vitamin B12 in food is finding the right foods that naturally provide this unique nutrient. Plants can’t manufacture it. Animals can’t either. Microorganisms – especially bacteria and fungi – are the only organisms definitively known to produce natural vitamin B12, which is why many foods that are high in B12, like some cereals and breads, come fortified with added synthetic B12. For vegans and vegetarians, it’s especially difficult to get enough B12 without supplementation. According to VeganHealth.org, “unlike animals, most, if not all, plants have no B12 requirement for any function, and therefore have no active mechanisms to produce or store B12. When B12 is found in them it can be due to contamination which is not reliable.3 In general, because the recommended daily intake for both men and women is a modest 2.4 micrograms (women who are pregnant or breast feeding can up their intake to a whopping 2.8 mcg), most of us can get what we need from our everyday diets and the B12 in foods. That said, since B12 comes almost exclusively from animal food sources like meat, poultry, seafood and eggs, vegans and vegetarians – that don’t start their day off with a bowl of B12 fortified cereal – might still benefit from a B12 or B complex combination supplement. Vitamin B12 Foods for Omnivores (Meat Eaters) If your dinner plate regularly features a few ounces of meat, you’re in luck. You’re virtually guaranteed to meet your daily B12 requirement of 2.4 mcg. Everything from seafood – including, shrimp, scallops, salmon, tuna, cod and sardines – to beef, lamb, turkey and chicken all provide at least 16% of your daily vitamin B12 needs per serving. Check out the infographic below for the top picks in vitamin B rich foods. Vitamin B12 Foods for Vegetarians Vegetarians have it a bit tougher than the meat eaters, but you can still consume enough vitamin B12 to meet your body’s needs from your favorite dairy foods. Cottage cheese, yogurt, regular cow’s milk, eggs and cheese provide anywhere from 10-44% of your recommended daily intake of vitamin B12. Vitamin B12 Foods for Vegans Any proud vegan will welcome the challenge to get creative and fill in any nutritional gaps left from not eating animal products. In fact, vegans may be the most culinarily creative group of consumers out there! While meat products are the foods highest in B12, there are some great options for vegan foods with B12. Vegan B12 foods include fortified soy, nut and coconut milks, nutritional yeast (a vegan chef’s favorite), mushrooms and tempeh. These are all great sources of vegan B12. Get the Benefits of Vitamin B12 The above B12 foods for vegans, vegetarians, and omnivores should help you meet your daily requirements of this vital, energy-producing nutrient, but if you aren’t getting enough B12 in foods alone, supplement your diet with a B complex vitamin, like Swanson Health’s Real Food B-Complex supplement. To learn more about the benefits of B vitamins, read Your Complete Guide to B Vitamins, and find more ways to energize your body and mind with 10 Herbal Supplements to Boost Your Energy Levels.

Top 10 High Antioxidant Foods - DrAxe.com  #kombuchaguru #organic Also check out: http://kombuchaguru.com

These Foods, Herb, Spices & Oils are Absolutely Bursting with Antioxidants

5 Tips to Anti Aging Naturally Antioxidant benefits include healthy, anti aging skin, heart health, and improved eye health. Try these Top 10 High Antioxidant Foods to get your daily dose!

Walnuts are packed with many Health Benefits which benefit the body and the brain.  http://healthyhubb.com/9-health-benefits-of-walnuts/ #health #natural #holistic

9 INCREDIBLE HEALTH BENEFITS OF WALNUTS

Walnuts have incredible health benefits. Each bite is packed with Omega 3 fatty acids, anti oxidants and a heap of vitamins and minerals.

When life gives you lemons, squeeze them into your Full Circle Home Whenever Lemon Glass Water Bottle, available at the Earth911 store. How refreshing! #BloodPressureHomeCure

When Life Gives You Lemons, Bottle Them Up

10 Vitamin K Foods

Food for Healthy Hair ~ Vitamin K plays a vital role in healthy skin and hair, strong bones, heart health and cancer prevention. Try these Top 10 Vitamin K Rich Foods!

#Vitamins and #Minerals help to support a healthy immune system, promote the conversion of food into energy, support a healthy cardiovascular system, support strong bones, promote mental clarity

Isotonix® Daily Essentials Kit (Without Iron)

Vitamins and minerals help to support a healthy immune system, promote the conversion of food into energy, support a healthy cardiovascular system, support strong bones, promote mental clarity

Around 60-80% of your immune system is located in your gut hence a properly functioning digestive system is essential for maintaining good health. Apart from your immune system, the gut is responsible for 90% of your body’s neurotransmitters as they help regulate the mood. GI tract problems have been linked

Everything You Need To Know About Gut Health (Infographic)

Around of your immune system is located in your gut hence a properly functioning digestive system is essential for maintaining good health. Apart from your immune system, the gut is responsible for of your body’s neurotransmitters as they help

Cancer can be prevented/helped by adding superfruits (Kiwi, Apple, pomegranate, goji berry, noni, acai berry, strawberry, grapes, avocados, dragonfruit, soursop, as well as below) to our diet. Blueberries contain cancer inhibiting properties. Citrus has large #'s of bioflavonoids (enhance absorption of vitamin C). Mangosteen have anti-tumor, anti-leukemia, antifungal, antibacterial (protect DNA), antioxidants antiproliferation, kills #cancer cells. #healthyeating ☆…

HEALTHCARE Diet to lose weight Cancer can be prevented/helped by adding superfruits (Kiwi Apple pomegranate

Are you fueling your body correctly for your workout? What to Eat Before & After a Workout http://www.teamsamfitness.com/2016/08/22/what-to-eat-before-after-a-workout/

What to Eat Before & After a Workout

Running to Lose Weight Your Post Workout Routine Needs This One Supplement What to eat before and after a workout by TeamSam Fitness - Learn how to lose weight running

10 Teas to Help You Burn Fat, Slim Down and Sleep Better Drink. Get more energy, & mind clarity.

10 Teas to Help You Burn Fat, Slim Down and Sleep Better Drink. Get more energy, & mind clarity. Lose weight while you sleep

An alkaline diet can offer numerous benefits for long-term wellness and vitality. We can greatly reduce our chronic inflammatory.

The 7 most alkaline foods [infographic]

The 7 most Alkaline foods - When you eat alkaline foods, your body tends to emulsify fat (takes big fat and turns it into little fat) making it easier for the body to further digest and eliminate. Great time to start Alkaline Lifestyle.

30 Best Benefits and Uses Of Cucumber For Skin, Hair and Health

32 Best Health Benefits Of Cucumber (Kheera)

32 Best Benefits Of Cucumber (Kheera) For Skin, Hair, And Health 30 Best Benefits and Uses Of Cucumber For Skin, Hair and Health

The humble, crunchy #cucumber is a wonderful vegetable to beat the scorching ...:

32 Best Health Benefits Of Cucumber (Kheera)

Healthy hair from the inside out. Healthy Foods that enhance the health of your hair…The humble, crunchy cucumber is a wonderful vegetable.

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