5 natural vitamin B12 sources
Are we getting enough vitamin B12? The primary vitamin B12 sources are eggs, fish, meat and milk products.
For that reason, vegetarians and vegans often experience a shortage of B12. This deficiency sometimes translates into symptoms such as headache, fatigue, pale skin, upset stomach and hair loss. The condition can even be so bad that one gets anemia or dementia. In the elderly, a lack of vitamin B12 can lead to Alzheimer's.
Why do we need B12?
Vitamin B12, also known as cobalamin, has numerous health benefits. It plays an important role in the body's metabolism. It helps convert carbohydrates in food into glucose, which in turn generates energy, and aids in blood cell production. In addition, B12 is also essential to maintain the central nervous
system. In children it helps to fight asthma.
Cereals
Commercial breakfast cereals are often fortified with this vitamin. Grains like oats and muesli can be a good alternative source of vitamin B12 for vegetarians and vegans. Always take whole grains instead of grains with added sugar.
Eggs
People who choose not to eat meat or fish can always get vitamin B12 from eggs. Eggs contain a variety of nutrients, as do the antioxidants lutein and zeaxanthin, which are important for eye health.
Dairy products
Milk, butter and cheese contain B12, so it is crucial to include them in your diet. Whole milk is the best choice as it increases the good calories in the body as well as prevents cardiovascular disease.
Seafood
Seafood is one of the richest sources of natural vitamin B12. They are packed with vitamins and minerals. Eating seafood weekly can significantly reduce the chances of a heart attack. You can also choose a wide variety of fish such as trout, salmon, tuna, shrimp and mackerel.
Meat
Meat is also packed with vitamin B12 and ensures better vision, strong teeth and legs. In addition, the central nervous system as well as mental health are supported. Meat is also high in protein necessary for general body health.
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