Best Food With Vitamin B12

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Are you looking to know more about B12? Then, the blog is just for you. The blog contains information on the following key points: What are the symptoms of deficiency in Vitamin B12? How can we prevent Methylmalonic Aciduria (MMA)? What are the foods with B12 that we need to consume more?

Best Food With Vitamin B12

Although B vitamins are naturally found in many foods, they are easily destroyed by alcohol and cooking. Food processing also strips foods of their B vitamin content, especially in white flour, white bread, and white rice. 

Because your body can’t store all of the B-group vitamins, it’s important that you continuously get them through your diet. Here are five foods that are high in B vitamins:

1. Whole Grains

Because food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process. Grains high in B vitamins include:

  • Brown rice
  • Barley
  • Millet 

2. Eggs

Eggs are a good source of B vitamins, especially pantothenic acid (B5) and Cyanocobalamin (B12).

Two large eggs provide 46% of your daily value of vitamin B12 and 39% of your daily value of vitamin B2.

3. Legumes

Legumes are a food group that includes beans, lentils, and garbanzo beans. In addition to being a rich source of B vitamins, legumes can also help lower your blood sugar and cholesterol.

4. Citrus Fruits

Citrus fruits — such as oranges, clementines, and lemons — check off at least six of the eight B vitamins. They contain: 

  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Pyridoxine (B6)
  •  Folate or “folic acid” (B9)

5. Avocados

Avocados contain almost 20 vitamins and minerals. Just 1 cup of avocados (150 grams) contains 30% of your daily folate requirement and 23% of vitamin B6. Other health benefits of avocados include: 

  • Eye protection
  •  Weight loss
  • Mood boost
  • Energy
  •  Heart health
  •  Bone strength 

6. Meat, Poultry, Fish

Meat (pork, beef, etc.), poultry (chicken, turkey, etc.), and fish (tuna, salmon, etc.) are excellent sources of vitamin B3, vitamin B6, and vitamin B12. They also contain other important minerals such as potassium, chromium, iron, selenium, and zinc.

7. Fortified Breakfast Cereals

Many types of breakfast cereals are fortified with various B vitamins, including thiamin (vitamin B1), riboflavin (vitamin B2), vitamin B6, folate, and vitamin B12.

8. Liver

Animal liver is an excellent source of thiamin (vitamin B1) and folate. Eating liver can also provide vitamin A, riboflavin, copper, iron, and choline.

The Best Vitamin B Foods

Slow-Roasted Citrus Salmon Recipe

CREDIT: CAITLIN BENSEL

1Salmon

SLOW-ROASTED CITRUS SALMON RECIPE

Salmon is extremely high in B vitamins. Besides the omega-3 fats, eating a 6-ounce fillet of salmon provides you with over 200 percent of the DV for B12, around 100 percent of the DV for B3 and B6, 65 percent of the DV for B5 and B2, close to 40 percent of the DV for B1, and 12 percent of the DV for B9.

Crispy Tofu With Cabbage and Carrots

CREDIT: GREG DUPREE

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CRISPY TOFU WITH CABBAGE AND CARROTS RECIPE

While not everyone’s cup of tea, tofu is a great plant-based source of B vitamins, says Chow. A cup of cooked, firm tofu has 33 percent of the DV for B1, around 20 percent of the DV for B2 and B9, and close to 15 percent of the DV for B6. 

You can also get fortified versions of tofu, which is a great source of B12 for vegetarians. Fortified firm tofu has over 100 percent of the DV for B12, 76 percent of the DV for B2, and 66 percent of the DV for B6.  

Spiced Peas With Cilantro and Lime

CREDIT: ANNA WILLIAMS

3Green Peas

SPICED PEAS WITH CILANTRO AND LIME RECIPE

If you had half a cup of peas at lunch, and another half cup at dinner, you’d be getting 35 percent of the DV for B1, 25 percent of the DV for B9, around 20 percent of the DV for B2, B6, and B2.

Fast Bolognese

CREDIT: VICTOR PROTASIO

4Beef

FAST BOLOGNESE RECIPE

Cooked beef is especially high in B12, providing approximately 4 micrograms in a six-ounce serving (around 190 percent of the DV). Besides that, it has over 100 percent of the DV for B2, 60 percent of the DV for B3, and close to 50 percent of the DV for B6 and B5. 

RELATED: 8 of the Highest-Protein Foods Every Well-Balanced Diet Should Include

Easy avocado recipes - Spanish Beef and Rice Bowls With Avocado

CREDIT: CHRISTOPHER TESTANI

5Avocado

SPANISH BEEF AND RICE BOWLS WITH AVOCADO RECIPE

If you’re looking for a creamy, savory side packed with B vitamins, look no further than guacamole. One raw avocado has more than 50 percent of the DV for B5, 40 percent of the DV for B9, 30 percent of the DV for B6, around 20 percent of the DV for B2 and B3, and around 10 percent of the DV for B1.

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