Vitamin B12 helps the body produce red blood cells, generate energy, maintain healthy brain and nerve function, and synthesize DNA. A deficiency in this nutrient can lead to fatigue, weakness, and anemia. Fortunately, many everyday foods are rich in vitamin B12.

Red meat, such as beef and pork, is an excellent source of vitamin B12. 113 g of beef contains 2.12 mcg of vitamin B12, along with other essential nutrients like folate, vitamin B3, iron, zinc, potassium, and protein. However, red meat can be high in saturated fat. Individuals looking to lower their cholesterol should limit saturated fat intake to less than 6% of their daily calorie consumption.

Fatty fish, including sardines, tuna, and salmon, provide omega-3 fatty acids, which are beneficial for heart health and blood pressure regulation. They are also good sources of vitamins, including B12. Half a salmon fillet (198 g) contains approximately 6.3 mcg of vitamin B12.

Most of the vitamins and minerals in eggs are found in the yolk. One egg provides 0.5 mcg of vitamin B12, 6 g of protein, 92 mg of potassium, 24 mg of calcium, 155 mg of choline, 90 mcg of vitamin A, and 50 IU of vitamin D. Choline deficiency can contribute to brain fog, forgetfulness, and difficulty recalling information. Eggs are also rich in amino acids like methionine, which plays a role in improving skin tone and smoothness. Adequate vitamin D intake can enhance calcium absorption, maintain calcium and phosphorus levels in the body, and contribute to stronger bones.

Dairy products like milk, cheese, and yogurt offer a good supply of vitamins and minerals. One container of non-fat Greek yogurt contains 1.28 mcg of vitamin B12, 230 mg of phosphorus, 240 mg of potassium, 187 mg of calcium, and about 17 g of protein.

Shellfish, such as clams, lobster, and mussels, are rich in protein, vitamins, and minerals. Specifically, 85 g of lobster provides 1.22 mcg of vitamin B12, 16 g of protein, 62 mcg of selenium, 9 mcg of folate, and 68 mcg of choline. Elderly individuals and those with metabolic disorders like high cholesterol, atherosclerosis, diabetes, or liver disease should limit their consumption of organ meats.

Organ meats, such as liver, are packed with nutrients. 8 g of liver contains approximately 60 mcg of vitamin B12, 25 g of protein, 5 mg of iron, 422 mg of phosphorus, 299 mg of potassium, and 215 mcg of folate. The recommended daily intake of vitamin B12 for people aged 14 and older is 2.4 mcg. However, this recommendation can vary based on age, gender, lifestyle, and vitamin B12 status. During pregnancy, the recommended intake increases to 2.6 mcg per day, and during breastfeeding, it rises to 2.8 mcg.

Le Nguyen (Theo Very Well Health)