Cobalamin or vitamin b12 is a complex, water-soluble vitamin that is normally added in synthetic form to foods. However, it can be taken in prescription form or as a supplement. There are numerous vitamin b12 foods that are beneficial when incorporated into one’s diet.
The vitamin b12 foods list begins with seafood. Shellfish such as clams and oysters are highly rich in the vitamin and can be prepared multiple ways. Whether fried, baked, steamed or eaten raw, these foods are extremely high contributors. Fish eggs (caviar) and octopus are also among the types of seafood that are great options. Lobster, crab, and mackerel come in at the bottom of the seafood category, but still have beneficial amounts of b12.
Liver is a high-ranking food on the list and most all animals’ livers are vitamin rich. However, a few species in particular possess the highest amounts such as beef, lamb, moose, and veal. There are also two meats that provide a substantial amount of b12, but an individual must be aware of the type of cut to reap the benefits. Lamb and beef are beneficial, but only when chosen in lean cuts.
Eggs are not only good sources of protein, but also make the vitamin b12 foods list. The yellow of a chicken’s egg has a bit of the vitamin, but goose and duck eggs are much richer. Cheese, although high in cholesterol, can also help increase b12 within the body. This depends on the type of cheese selected, but Swiss does rank number one.
There are several other foods that may not be as rich as those listed above, but should not be overlooked. These include sausage, turkey, fortified cereals, and even sardines canned in oil. All of these foods help maintain the amounts of the vitamin within the body, allowing an individual to live a healthier lifestyle.
Vitamin b12 benefits are vast and quite important to one’s overall quality of life. The substance promotes energy and aids in the production of serotonin. It also plays a vital part in the body’s creation of red blood cells. Furthermore, the vitamin protects the nervous system by taking care of the fatty material that encases the nerves.
The side effects or vitamin b12 deficiency symptoms are quite serious. They include fatigue, mood swings, depression and most commonly, anemia. Long-term effects from deprivation can be irreversible damage to the nervous system and the brain.
To enjoy a healthy, active lifestyle it is crucial to maintain the necessary amounts of b12 within the body. Consuming vitamin rich foods and following advice from a medical professional will ensure proper levels are maintained. Either way, vitamin b12 is beneficial when incorporated into an individual’s daily routine.
