Best Vitamin B-12 Foods to Maintain Healthy Brain and Sharp Mind

best vitamin b 12 foods

There have been a number of studies showing that about 40% of Americans happen to be vitamin B-12 deficient. The majority of the population forget to consume rich in vitamin B-12 foods.

Vitamin B-12, which is a water-soluble vitamin that works to maintain nerve and brain health, as well as it is responsible for creating red blood cells.

The long-term result of a vitamin B-12 deficiency can lead to nerve damage and potential paralysis. Even a mild deficiency could lead to low energy and impaired mental function.

​Vitamin B-12 also works to form red blood cells, so any deficiency can lead to immature, large cells that will be products that are not able to carry oxygen properly.

These Are the Benefits of Vitamin B-12:

  • Reduces depression;
  • Boost energy;
  • Cuts back sugar cravings;
  • Lowers blood pressure and cholesterol;
  • Protects against cancer;
  • Reduces brain and neurological degeneration.

These Are the Benefits of Vitamin B-12

The Symptoms of Vitamin B-12 Deficiency Include:

According to a study out of Harvard hospital in the N.E. Journal Of Medicine, the symptoms of vitamin B-12 deficiency include:

  • Constipation;
  • Fatigue;
  • Depression;
  • Low libido and sperm count;
  • Anemia and weakness;
  • Asthma.

A deficiency in vitamin B-12 could be masked with adequate folate levels. Both vegans and vegetarians are at high risk for such a deficiency, as B-12 is typically found in animal foods. ​Those who have leaky gut and digestive malabsorption could be in danger of a deficiency.

Some other grave danger factors that may lead to lowered vitamin B-12 include taking certain prescriptions like antibiotics, the diabetes drug Metformin, people who take the acid reflux medication Nexium and anyone who has had lap band surgery for weight loss.

The recommended daily allowance of vitamin B-12 is 2.4 mg per day, and the daily value comes in at 6 mcg per day. 

List of Top 10 Rich in Vitamin B-12 Foods:

Best Vitamin B-12 Foods And Supplements

  • Beef Liver – 3 ounces/18 mcg (over 100% DV)
  • Sardines – 3 ounces/7.6 mcg (over 100% DV)
  • Beef (grass-fed) – 3 ounces/1.5 mcg (25% DV)
  • Tuna – 3 ounces/2.5 (41% DV)
  • Raw Cheese – 1.5 ounces/1.5 mcg (25% DV)
  • Cottage Cheese – one cup/1.4 mcg (23% DV)
  • Lamb – 3 ounces/2.07 mcg (35% DV)
  • Raw Milk – 1 cup/1.1 mcg (18% DV)
  • Eggs – one large/0.44 mcg (7% DV)
  • Salmon – 3 ounces/1.1 mcg (18% DV)

It is best to consume at least two servings each day from this list of rich in vitamin B-12 foods. 

Top 10 Vitamin B-12 Supplements

Top Benefits of Vitamin B-12

Cancer Prevention

​A vitamin B-12 deficiency can prevent folate from being able to convert into its active form, which will keep DNA from being replicated properly and leading to damage. It is thought that cancer is a result of damaged DNA.

There was a study done on middle-aged women that showed those who have low vitamin B-12 levels end up with a doubled risk of developing breast cancer over those who have normal levels. 

Brain Health

Low B-12 has been shown to increase the risk of Alzheimer’s disease development in men and women who are elderly.

Vitamin B-12 helps to maintain lower levels of homocysteine, which could play a role in the elaboration of the disease.

Vitamin B-12 is also essential for focus and can work to reduce ADHD symptoms along with poor memory.

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Depression

Over 30% of people who are hospitalized for depression are low in vitamin B-12.

​This vitamin is needed for the synthesis of the neurotransmitter that helps to regulate mood, which is why supplementation with B-12 foods can cut back on the symptoms of chronic fatigue, anxiety, and depression.

Vegan Diet

B-12 is essential for the overall health and quality of life.

​There are no foods high in vitamin B-12 for vegan diets, so you need to have a fortified yeast extract that contains a small amount of vitamin B-12, or you can supplement with a good B-12 supplement.

Digestive Tract Health

Another thing to note is the health of your digestive tract, which is crucial to B-12 levels as your gut is known for being able to produce B-12 all on its own.

​In addition to taking a supplement of vitamin B-12, you should consider eating foods that are probiotic-rich and even taking a probiotic supplement so that you can boost your vitamin B-12 levels.

To learn more about the unusual symptoms, the causes and the steps that you can take to overcome a vitamin B-12 deficiency, you can read more on vitamin B-12 supplements here.

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