There are a huge list of vitamins and minerals that you need to keep track of in your diet, but aside from taking a daily supplement, it is hard to make sure that you receive the best dietary balance in your life. In order to avoid supplements, you need to have a clear idea of the best ways to obtain the vitamins and minerals you need by focusing your diet on foods that are rich in the beneficial components that your body needs in order to operate efficiently. Let’s take some time to look at excellent sources of vitamin B12 that you can incorporate into your diet.
What is vitamin B12?
Vitamin B12 is an essential nutrient for your body and is important in maintaining your metabolism and making sure that the functions of your brain are running smoothly. It is primarily found if meats, but there are some vegetarian and vegan friendly sources of vitamin B12 as well. You can also find cereals that have been supplemented with vitamin B12, but these will also come with refined grains as well as added sugars that you may want to avoid.
If your B12 levels are too low, then you will notice fatigue, anemia, or depression.
If your levels are too low for too long, then you may experience permanent damage to your central nervous system and brain. This is something you definitely want to avoid. In order to do that, you need to find some natural sources of vitamin B12 that you can add to your diet on a regular basis. Let’s list the top 10 sources of dietary B12.
Top 10 Sources of Vitamin B12
As already mentioned, the best sources of vitamin B12 are from the foods that you eat on a daily basis. It is important to make sure that you are looking for foods that are unprocessed and that have as little artificial additives as possible. The fresher and more natural your foods are, the better they will be for your health. Let’s start our list to help you find out how to get vitamin B12 into your diet.
- Shellfish such as cooked clams.
Sea food is a great way to obtain more B12 in your diet. So why not pick up some clams and cook them up? They are a great source of vitamin B12 and will also give you a wonderful meal at the same time.
- Beef liver
Not everyone is a fan of liver, but you can’t deny that there are lots of great benefits you can get from a healthy dose of liver. Not only will you get your vitamin B12, but you will also get a nice dose of iron to go with it.
- Fish such as mackerel
Fish can make a wonderful meal and if you want to pick some up, it will definitely provide you with plenty of vitamin B12.
- Crustaceans such as crabs
If you want to have some crab for dinner, you will have a great meal as well as all the vitamin B12 that you need for your daily intake.
- Fortified soy products such as silken tofu
So far all of the foods I’ve mentioned so far are not good choices for vegans and vegetarians, but if you keep your eyes open, you can find tofu products that have been fortified with vitamin B12 that will help you to get the right amounts of this important nutrient without having to alter your eating habits.
- Fortified cereals
When you are looking at cereals with vitamin B12 added to them, try to avoid the ones that are highly refined or have excess sugars added to them. Leave those for the kids that haven’t learned any better yet.
- Red meat
Obviously you don’t want to go out into a field and eat an entire cow, but if you add healthy amounts of red meat to your diet, you will find that you will have no problem getting all of the vitamin B12 that you need.
- Low fat dairy products
Dairy products are a great source of vitamin B12, and will be one way that you can make sure that you are getting the nutrition that you need in your system. Be wary of high fat options since those will be the cause of other problems in your diet.
- Swiss cheese
Swiss cheese is a specific cheese that will provide you with more vitamin B12 than any other cheese you can choose. Not only will it give you your B12 fix, but it is also a delicious cheese option.
- Chicken eggs
Eggs are extremely versatile and can provide you will a great meal and give you the vitamin B12 that you need as well.
What happens if I get too much vitamin B12 in my diet?
The great thing about vitamin B12 is that your body won’t have an adverse reaction to getting too much of it. Your body will be able to eliminate all the excess B12 that you ingest through your system. This is unlike many other vitamins and minerals that you might experience adverse effects if you have too much of them. Having excess will also prompt your liver to start storing a quantity of vitamin B12 for any emergency situations which is part of the reason that beef liver is such a great source of vitamin B12.
Where does vitamin B12 come from?
Vitamin B12 is the natural by product of certain a certain synthesis from certain bacteria and archaea that have the correct enzymes that are required to generate the B12 enzyme. It is not a bacteria that humans have living within them, but various other animals have these bacteria and archaea as a part of their systems. The supplements that you can find at a store are created using a bacteria fermentation synthesis process that provides the supplement companies with what they need for their products. Of course the supplements are not quite as beneficial as obtaining your B12 from natural foods.
Isn’t it time to get more vitamin B12 into your system?
Now that you know the facts about how to get vitamin B12 into your diet, it is now time to look for the best foods to include in your diet to increase the overall health of your body and mind. When you look at the list above of the top 10 food sources of vitamin B12, consider how you can intersperse those foods into your regular meal planning.
Since there are so many great options, you will be able to make the most of all of those choices to give yourself some variety in your meals rather than just eating the same foods over and over again. This will be beneficial as it will enable you to make sure that you get the benefits of vitamin B12 without having to struggle to convince yourself to eat the right foods to give you the nutritional vitamin B12 that you need in your life.
Remember that while you can use a supplement to get you the right dosage of vitamin B12, the best sources are natural and unprocessed foods so look over these great power foods, and figure out what you want to eat tonight to give you the vitamin B12 that you need to keep yourself healthy and happy. All you are missing out on is the right side dish for your meal.