B12 is crucial in the development and function of the central nervous system. What is it exactly? B12 is a water-soluble vitamin also known as cobalamin that can be found in animal products and some plant milks. Unfortunately, it is common for the elderly to develop B12 deficiencies, so it is extremely important to make sure you’re getting in your B12 now, so you don’t have to worry about it in the future.
The symptoms of a B12 deficiency are pretty nasty too. You may experience weakness, fatigue, changes in mobility due to central nervous system damage, mouth ulcers, dizziness and breathlessness, disturbed vision and mood changes. Let’s avoid these frustrating symptoms by eating a diet full of B12! Here are the best foods to eat to make sure you’re getting it in.
Eggs are the first thing on the list because both meat eaters and vegetarians can incorporate these. Not only are eggs nutrient dense and high in protein but they pack a good punch of B12. Just one boiled egg contains 0.6mcg of B12, which when added to your diet every day can make a huge difference in the long run.
Studies have shown that the egg yolk contains more vitamin B than the egg whites. It’s quite common for people to just consume the egg whites due to the high amount of protein and low calories, but if your goal is to get in your B12, it is recommended that you eat the whole egg. Besides, who doesn’t love a good scrambled egg breakfast with a side of some crispy hash browns?
Animal Liver and Kidneys
If you’re really wanting to safeguard your B12, try eating some animal kidneys. A 100-gram serving of lamb liver contains 3,571% of the required daily intake. So, although this might not be your cup of tea, you won't have to stress about your B12. Not only will you be getting in your B12, but this nutrient dense meat contains:
- Vitamin A
- Riboflavin (B2)
- Folate (B9)
Fire up the grill, grab your favourite herbs and spices and get cooking!
Fortified Non-dairy Milk
Vegan friendly alert! If you’ve decided to take up a plant-based lifestyle, you might be concerned about where and how you’re going to get some of your nutrients. Although many vegans are eating quite mindfully, it’s important to make an effort to get in your B12 as its main source comes from animal products. Dairy alternatives such as almond, soy, and rice milk are not naturally high in vitamin B12 but are commonly fortified, making them a great source of this vitamin.
Fortified simply means that these nutrients are being added to the product. So, if you’re wanting to avoid animal products while also getting in your B12, grab yourself some fortified almond milk and whip up some cereal each morning. If you feel as though you’re struggling to get in your B12, a supplement could be a great addition to your regime.
Many people living plant-based lifestyles are incorporating B12 supplements into their routines, which is a great way to make sure your overall health is on track. Activated Sublingual B12 by Herbs of Gold is an excellent option for those of you wanting to incorporate a B12 supplement.
Lucky you, you now have an excuse to eat your sushi! Amongst having a high concentration of omega-3 fatty acids and protein, Salmon is also a great source of B12. Containing an array of the B vitamins, these are vital in energy production, reducing inflammation and repairing and creating your DNA. Incorporating salmon into your diet can have a great impact on your general health. If you’re not a fan of seafood, there are a few supplement options that you can try!
Salmon Oil by Thompsons combines natural fish oil from salmon, anchovies and sardines to form a nutrient dense supplement you can take every day. There is also no fishy after taste, so you’re in the clear! The potential health benefits of Salmon have been studied and researched and is now considered one of the most nutrient dense foods you could add to your diet.
If you love a juicy steak on the barbeque, you’re in luck! A 190-gram steak contains 467% of the daily value for vitamin B12. Also high in B2, B3 and B6, selenium and zinc, a nicely grilled steak can be a great addition to your diet. Avoid frying beef as it can take away some of the B12 nutrients, instead, grill it with some of your favourite herbs and spices and you’ll be getting all the vitamins that the meat has to offer.
If you feel as though you’re not eating enough foods that contain vitamin B12, it’s important to take steps to make sure you’re getting it in. Whether that means eating more nutrient dense foods or incorporating a supplement, your body will thank you for giving it the nutrients it needs. If you’re looking for vitamin B12 supplements, here are some great options for you to choose from:
Activated B Complex by Herbs of Gold
Sublingual B12 1000 by Herbs of Gold
Activated Sublingual B12 by Herbs of Gold