Liver And Other Organ Meats
Though not especially popular, organ meats especially liver are packed with B vitamins. This is true whether theyre from beef, pork, lamb or chicken .
For example, a 3.5-ounce serving of beef liver contains :
- Thiamine : 12% of the RDI
- Riboflavin : 201% of the RDI
- Niacin : 87% of the RDI
- Pantothenic acid : 69% of the RDI
- Pyridoxine : 51% of the RDI
- Biotin : 138% of the RDI
- Folate : 65% of the RDI
- Cobalamin : 1,386% of the RDI
If youre unaccustomed to livers strong flavor or view organ meats as unappetizing, try them ground and mixed with traditional cuts of ground meat or add them to highly seasoned foods, such as chili.
Summary Organ meats particularly liver are high in most B vitamins. To make liver more palatable, grind it with common cuts of meat or use it in highly seasoned food.
What Foods Are High In Vitamin B12
You may not realize it, but vitamin B12 can be found in some of our favorite foods. Theres no reason to completely change your diet in order to get a healthy dose of vitamin B12, says Taylor.
Vitamin B12 is found in:Milk. Dairy and non-dairy brands are fortified with vitamin B12. If youre allergic to dairy and drink natural milk like almond, soy, oat or cashew, just be sure to check the nutrition label for vitamin B12.
Fortified cereals. If you identify as a vegan or vegetarian, some cereals are a great source of vitamin B12. Just be sure to choose a cereal that is low in added sugar and high in fiber and grains, says Taylor.
Eggs. Egg yolks contain more vitamin B12 than egg whites, says Taylor. Its important to eat the whole egg if you are trying to increase your vitamin B12 intake. But if you have high cholesterol, consult with your doctor or dietitian first.
Yogurt. Fun fact: Eating full-fat plain yogurt has been shown to improve vitamin B12 deficiency because the vitamin is more easily-absorbed in dairy products. If youre looking for fewer calories, fat-free Greek yogurt is a healthier option that also provides a solid amount of vitamin B12 .
Salmon. Many people who try to eat healthier include salmon in their diets. It has a ton of omega-3 fatty acids and protein, as well as B vitamins. Just half of a cooked salmon fillet contains more than 200% of the daily value for vitamin B12.
What Causes Vitamin B12 Deficiency Anemia
You can get vitamin B12 deficiency anemia if you don’t get enough vitamin B12 in your diet from foods like milk, eggs, and meat. You’re more likely to be low in this vitamin if you’re older, or you eat a vegetarian diet. It can also happen if your body can’t absorb enough of it from the foods you eat.
Your intestines absorb vitamin B12 from food. A protein your stomach makes called âintrinsic factorâ helps your body absorb it. When you don’t have enough, you have a type of vitamin B12 deficiency anemia called âpernicious anemia.â
You can get pernicious anemia if:
- You have an autoimmune disease that makes your immune system attack the cells in your stomach that produce intrinsic factor.
- You have surgery to remove part of your stomach, where intrinsic factor is made.
Your body also might not absorb enough vitamin B12 if:
- You have a disease that affects how nutrients are absorbed in your intestines, such as Crohn’s disease, HIV, or some infections.
- You have certain bad bacteria in your intestines.
- You take some medicines, such as antibiotics and anti-seizure drugs.
- You’ve had surgery to remove part of your intestines.
- You’ve been infected with a tapeworm.
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If You’re Pregnant Or Could Get Pregnant
If you’re pregnant, trying for a baby, or could get pregnant, it’s recommended that you take a 400 microgram folic acid supplement daily until you’re 12 weeks pregnant.
Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there’s a chance you might get pregnant.
This is to help prevent neural tube defects, such as spina bifida, in your baby.
Some women have an increased risk of having a pregnancy affected by a neural tube defect and are advised to take a higher dose of 5mg of folic acid each day until they’re 12 weeks pregnant.
This is important and unlikely to cause harm, as it’s taken on a short-term basis, but speak to your doctor first.
Get more advice about vitamins and minerals during pregnancy, including who should take a higher dose of folic acid.
Spotlight On Three Of The Bs: Folate Vitamin B6 And Vitamin B12
One of the advances that changed the way we look at vitamins was the discovery that too little folate is linked to birth defects such as spina bifida and anencephaly.
Folate Vitamin B9
Another line of research about folate and two other B vitamins, vitamin B6 and vitamin B12, explores their roles in reducing some types of cancer and heart disease.
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Thiamine Recommended Daily Intake
The Food and Nutrition Board at the Institute of Medicine of the National Academies established the recommended dietary allowances for all the nutrients, including thiamine. The tolerable thiamine upper limit level in these guidelines points to the maximum dose per day.
In a nutshell, the RDA is an average daily intake that should meet healthy peoples nutrient requirements. Overall, meeting these requirements shouldnt be a problem with a number of vitamin B1 supplements and vitamin B1 foods easily accessible.
The recommended daily intake of vitamin B1 is different depending on age and sex:
- from birth to 6 months0.2 mg
- from 7 to 12 months0.3 mg
- from 1 to 3 years0.5 mg
- from 4 to 8 years0.6 mg
- from 9 to 13 years0.9 mg
- from 14 to 18 years1.2 mg and 1.0 mg
- 19+ years1.2 mg and 1.1 mg
When it comes to pregnant and breastfeeding women supplementing thiamine, their daily intake should be increased. Their RDA for vitamin B1 is 1.4 mg when pregnant and 1.4 mg when breastfeeding.
Why You Need B Vitamins
The B vitamin group plays a special role in your body. First of all, B vitamins help enzymes with several functions, including:
- Releasing energy from proteins, carbohydrates, and fats
- Breaking down amino acids
- Moving oxygen and energy around your body
B vitamins also help your cells grow and multiply. Some B vitamins also aid the bodys production of hemoglobin, which is important for red blood cells. Hemoglobin gives blood its red color and also helps transport oxygen throughout your body.
Some other health benefits of B vitamins include:
Vitamin B6, or pyridoxine, supports biochemical reactions in your immune system. Taking this B vitamin as a supplement has been proven to increase immune responses in people who are critically ill.
Data from studies suggests that the more B vitamins there are in your blood, the better your performance will be with tests involving memory, problem-solving, and word and sentence formation.
Vitamin B6 and B12 appear to play roles in reducing heart disease and some types of cancer. However, there is also research to suggest that long-term use of these two B vitamins might increase lung cancer risk in men.
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Liquid Vitamin B1: Dosage Benefits And More
Fortunately, most people get enough of this water-soluble nutrient from their diet.
However, some groups of people might require more than what they get from food, such as (
- those who are pregnant or breastfeeding
- those who eat a vegan or vegetarian diet
- those with digestive issues
- people taking certain medications
If you fall into any of these categories, you might consider taking a vitamin B12 supplement and you may wonder if a liquid form is the way to go.
This article reviews liquid vitamin B12s benefits, side effects, dosage information, and more.
On the contrary, liquid vitamin B12 supplements are made synthetically in laboratories using microbes and other chemical processes. Theyre made by combining the element cobalt with other compounds, like derivatives of cyanide and methane .
Another name for vitamin B12 is cobalamin. Synthetic vitamin B12 supplements usually have cobalamin in their name.
The most common types of vitamin B12 supplements are (
Of these, cyanocobalamin may be considered the most synthetic, as it has a different chemical composition than naturally occurring vitamin B12.
The other three are chemically identical to the vitamin B12 thats found in foods. Still, when used in supplements, theyre produced in a lab rather than being isolated from natural sources.
Vitamin B Deficiency Diseases And Conditions
Vitamin B deficiency can increase the risk of various diseases and conditions which can affect your heart health, brain health, mental well-being, and more. For example, both B9 and B12 deficiency causes anemia in some cases â a condition in which your body lacks healthy red blood cells . Anemia can also lead to fatigue, dizziness, shortness of breath, and even numbness and tingling in some cases.
Other conditions linked with vitamin B deficiency include:
- Paresthesias â A âpins-and-needlesâ feeling often experienced around the arms, hands, legs, or feet
- Peripheral neuropathy â A nervous system condition that is often felt as a stabbing or burning pain
- Psychosis â A mental condition in which oneâs thoughts and perceptions are significantly altered, resulting in delusions, hallucinations, nonsense speech, or other symptoms
- Heart attack and stroke â A deficiency in vitamin B12 may heighten the risk of getting a heart attack or stroke
Also Check: What Can Vitamin C Do For Your Body
Sunflower Seeds And Butter
Like all seeds and nuts, sunflower seeds and sunflower butter are a good vegetarian bet for a bunch of B vitaminsplus, unlike many nuts, it’s free of common food allergens. “Sunflower seeds provide a significant amount of folate, niacin, pantothenic acid, and vitamin B6 in only a small amount of food,” says Stefanski. The insoluble fiber in seeds and nuts also helps keep you regular, and they serve up a dose of biotin, vitamin E, magnesium, copper, and zinc. Amidor, a nutrition partner with SunButter, recommends enjoying two tablespoons with meals and one tablespoon for snacks. She trades dairy-based butter for sunflower butter in pancakes and muffin batters to reduce the saturated fat and up the heart-healthy monounsaturated fats.
Learn Which Vitamins And Minerals Should Be Taken Together
The effectiveness of certain vitamins and minerals will be boosted if theyre taken together. For example, you should always take calcium with vitamin D and vitamin K. The two vitamins help your bones absorb the calcium, which is crucial for maintaining strong bones as you age.
As mentioned above, vitamin C improves the absorption of iron , but the benefits dont end there. Vitamin C also counteracts the nausea and constipation some people experience with iron supplements.
Also Check: What’s In Women’s One A Day Vitamins
Produces Red Blood Cells
Some B vitamins, particularly vitamin B12, play an essential role in red blood cell formation. Healthy red blood cells are needed to transport oxygen to every part of the body. When there is a vitamin B12 deficiency, the body cannot produce enough red blood cells and anemia can occur.
Vitamin B2 is also needed for red blood cell production and growth, as is vitamin B9. While vitamin B5 plays a role in red blood cell production, it also helps reduce the amount of cholesterol produced by the body. And vitamin B6, which is required for more than 100 different enzyme reactions in the body, aids in the formation of hemoglobin, which also allows red blood cells to carry oxygen through the blood.
B vitamins involved: B2, B5, B6, B9, B12
Getting More B Vitamins From Your Diet
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Easy Ways To Up Your Vitamin B Levels
B1, B2, B3, B4 when it comes to boosting your vit-B levels it can all feel a bit complex. With eight vitamins in total, all key players in kickstarting everything from your energy levels to your sex hormones, lacking these is guaranteed to make you feel groggy, at best. The good news is, its easier than you think to up your intake.
Break it down for me
B complex vitamins are found in all living tissues. These are just a few of their key roles:
B1, 2, 3, 5,7 and 12 are critical for breaking down carbohydrates, fats or protein to use and store for energy
B1 and 2 support the constant growth and reproduction of cells
B1, 3 and 7 keep skin and eyes healthy and glowing
B3 and 5 release sex and stress hormones
B6 is needed for more than 100 enzyme reactions in the body
Everything you NEED to know about Vitamin B Complex.. explained so it’s not, err, complex.
Posted by BALANCE on Thursday, April 26, 2018
Wheres the rest of the B numbers, you ask?
We used to think there was a whopping 12 vitamins in the B family until research revealed that although still vital for overall health B4, 8, 10 and 11 are not technically considered a true vitamin.
What are the signs of deficiency?
Vitamin B deficiency, usually caused by poor diet and stress, can lead to fatigue, dizziness and headaches. Watch out for a sore, swollen tongue its the first warning sign!
Now for the simple stuff. How to up your vitamin B levels.
When Food Isnt Enough
Treatment for your B12 deficiency depends on whatâs causing it. Older age and certain health conditions, like pernicious anemia, can make it hard for your stomach to absorb B12 from food. Your doctor can run some tests to find out if you have these problems. You may need regular B12 shots or dietary supplements to stay healthy.
Also Check: How Many Units Of Vitamin D3 Per Day
What Is Vitamin B1
Thiamine is a water-soluble vitamin responsible for energy metabolismenabling your body to transform food into energy. Another vital vitamin B1 function is the support of the nervous system. Like other water-soluble vitamins, it is stored in small quantities, so you should manage its intake through diet.
Vitamin B12 Foods: There Are Many Essential Nutrients That Our Bodies Require For Healthy Functioning And One Such Nutrient That Our Bodies Need In A Reasonable Amount Is Vitamin B12
- Vrinda Jain
If you have been feeling fatigued, dizzy, lethargic or face a loss in appetite, there could be a possibility that you have vitamin B12 deficiency. There are many essential nutrients that our bodies require for healthy functioning. And one such nutrient that our bodies need in a reasonable amount is Vitamin B12. This essential vitamin is not produced by the human body naturally. It is primarily involved in red blood cell and DNA production. Some individuals don’t get enough vitamin B12, while others can’t absorb enough of it no matter how much they take in. As a result, vitamin B12 insufficiency is widespread, particularly among the elderly.
According to Dr. Ritika Sammadar, Max Healthcare Saket, New Delhi, “Vegans and vegetarians should get medical advice and take multivitamins and B12 supplements on a regular basis to ensure that their bodies are working properly. Vitamin fortified items, such as dairy-free goods, cereals, tofu, and others, can also be included in your vegan diet on a regular basis.”
So, keeping that in mind, we bring you everyday foods that you can add to your diet to gain vitamin B12 naturally.
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Eating Foods With Vitamin B12
Warning: If you have any heart problems, talk to your doctor about how much red meat you can add to your diet.