Vitamin B12 is probably one of the most essential vitamins. It has an important role in the metabolic process of each of our body cells. However, when there is a vitamin B12 deficiency, that can be detrimental to the health and cause some long-term diseases. There are various symptoms which indicate that there is a vitamin B12 deficiency. Some of the most common symptoms are the following:
- pale skin
- muscle weakness
- eye issues
This vitamin is very important for the overall health and it provides a wide range of health benefits.
Vitamin B12 Health Benefits
Boosts Energy Levels
This vitamin is crucial for the production of energy. Moreover, vitamin B12 keeps the cells healthy. It isn’t strange that when there is a lack of this vitamin, people are feeling tired and weak.
Vitamin B12 helps in the production of digestive enzymes. Furthermore, it removes the damaging bacteria in the digestive system and prevent digestion issues.
Keeps the Heart Healthy
This vitamin lowers the levels of homocysteine and reduces the risk of cardiovascular disease and stroke.
Prevents Nerve Damage
Vitamin B12 keeps the nerves healthy by protecting them from toxic substances and totally free radical damage.
How to Get Vitamin B12 Naturally
Fortunately, you can get this vitamin from various foods. All you should do is increase the intake of the following foods which are rich in vitamin B12:
Here are the foods which include the highest levels of this vitamin:
- Sardines– 13.3 milligrams in 1 cup.
- Tuna– 9.3 milligrams in 3 ounces.
- Trout– 9.1 milligrams in 1 filet.
- Beef and chicken liver– 81 milligrams in 3 ounces
- Salmon– 19.5 milligrams in 108 grams (1 filet).
- Herring– 18.7 milligrams in 143 grams (1 filet).
- Mackerel– 15.3 milligrams in 3 ounces.
- Organic yogurt– 1.3 mg in 1 container of plain Greek yogurt.
- Turkey– 1.1 milligrams in 3 ounces.
- Raw milk– 1 milligram in 1 cup.
- Beef tenderloin– 0.9 milligrams in 3 ounces.
- Lamb– 0.8 milligrams in 3 ounces.
Moreover, you should also consume cereals, cheese, dietary yeasts, and plant-based milk.