22 foods rich in vitamin B12 for awake minds

22 foods rich in vitamin B12 for awake minds

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Yossy Arefi

Vitamin B12 is an essential nutrient for red blood cells, neuronal function and DNA synthesis. It is fundamentally food for the brain! "Getting B12 every day is crucial as we get older, since a deficiency is related to cognitive impairment and altered neuronal function," explains Jaclyn London, director of nutrition at the Good Housekeeping Institute. "He thinks it is in all products of animal origin and in enriched grains and legumes." If you are concerned that you are not ingesting the recommended minimum daily amount of 2.4 micrograms, talk to your doctor.

It feeds the brain by eating foods high in vitamin B12. This essential nutrient is found in meat, fish, dairy products and many more, and these are the main sources you will find in the supermarket.

Advertising - Keep reading below 1 Ricotta Cheese

It is soft, tasty and spreadable, and surprisingly low in salt. Half a cup gives you 7% of the recommended amount of Vitamin B12, not to mention the intake of calcium and vitamin A.

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Pork tenderloin is a rich source of lean protein and vitamin B12, and you can alternate it with chicken also at dinner. It contains only one gram of saturated fat per serving.

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3 Mozzarella

Looking for a simple way to add B12 to any sandwich, soup, salad or pasta dish (and let's not forget the pizza)? 30 grams of mozzarella provide 5% of the recommended daily amount of this vitamin (and 8 extra grams of protein).

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4 tuna

Grilled or canned, this fatty fish is very rich in omega-3, protein and vitamin B12, stimulants for the brain. Try to eat about 350 grams of fatty fish per week to meet your needs for this key nutrient.

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5 Cottage cheese

In addition to providing you with vitamin B12, this food has a lot of satiating power with relatively few calories. A 1/2 cup of 1% has approximately 90 calories and up to 18 grams of protein. Spread the cheese (low in salt) on a toast or use it as a substitute for cream and other cheeses in your recipes.

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6 shrimp Iain Bagwell

He is the king of crustaceans! Shrimp contain approximately 80% of the daily value of vitamin B12. In addition, it is a great source of nutrients (related to brain and heart health) and lean protein. Serve with vegetables or salads, or for a fresh shrimp cocktail.

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7 Swiss cheese

Swiss cheese is richer in vitamin B12 than other cheeses, providing approximately 14% of the daily value per 28 gr. Combine a slice of cheese with a piece of fruit as a snack with protein, fiber and a little fat to avoid more cravings.

8 Sardines

These little fish are super tasty and easy to eat, from a can or fresh from the grill. Sardines are rich in lean protein and docosahexaonic acid (DHA), which is crucial for the development of the fetal brain (in the womb) and cognitive function in adults. A serving of sardines also contains almost 20% of the daily value of vitamin B12.

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9 enriched cereals

Some cereals made with whole oats or oat bran are enriched with vitamin B12 and come to provide approximately 30% of the daily value in a single serving. Mix cereals a cup with unsweetened Greek yogurt or take them with a handful of nuts for a light lunch.

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10 mussels Mike Garten

85 grams of mussels provide up to 340% of the daily dose of vitamin B12. In addition, they are rich in lean protein (20 grams), vitamin C and iron. We recommend steaming with olive oil or Provencal style, with fennel, garlic and tomatoes.

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11 Milk

It provides almost 20% of the daily value in a single cup, a coffee with milk in the morning can help you get closer to the daily dose of vitamin B12. Opt for skim or low-fat milk to reduce calories without sacrificing protein.

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12 Clams

Whether you like them raw or in soup, clams are a surprising superfood. 85 grams of clams provide enough iron and potassium, as well as vitamin B12.

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13 Veal Anna Williams

A good reason to eat red meat: it is a great source of vitamin B12. Find the local product that you have more accessible, grass fed to limit the environmental impact of livestock farming.

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14 Chicken Mike Garten

Chicken is also a good source of vitamin B12 with 13.7 micrograms per cup.

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15 eggs Mike Garten

Eggs are a great source of vitamin B12, as they are ideal in salads, soups or scrambled eggs for dinner. In addition, they are cheap!

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16 oysters

They are not just one deli. 85 gr. of oysters contain 10.2 milligrams of iron and as many vitamin B12.

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17 Nutritional Yeast

Also known as "nooch", this topping It comes from sugarcane or beet molasses. It is a favorite for vegans as it offers three times the daily needs of vitamin B12, plus 8 grams of protein and 3 grams of fiber per 1/4 cup of flakes. Sprinkle over pasta sauce, or in nachos or popcorn for extra flavor.

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18 crab

85 gr. of crab contain 9.8 micrograms of vitamin B12. Opt for the varieties with less pollutants and premises for a lower environmental impact.

19 Salmon Mike Garten

Half salmon fillet contains 9 milligrams of vitamin B12. Wild salmon is the greenest option.

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20 Turkey Mike Garten

Turkeys are very tasty and contain 48.2 micrograms of vitamin B12 per cup.

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21 Trout

The trout, a relative of salmon, contains 4.2 micrograms of vitamin B12 in 85 gr.

22 Herring

These small fish offer 3.6 micrograms of vitamin B12 in every 85 gr. Look for Atlantic or Pacific herring as they have low amounts of contaminants.

Via: Good Housekeeping US