Natural And Greek Unsweetened Yoghurt
Yoghurt contains active bacteria that can help counteract harmful bacteria in the gut and boost your immune system. Yoghurt is also rich in calcium and Vitamin D, both required for healthy bones and teeth, as well as containing a good serve of protein and B vitamins. Always choose unsweetened varieties to avoid unnecessary added sugar and additives.
Can Vitamin B Be Overdosed
The answer to the question of whether vitamin B can be overdosed is quite simple: overdosing via the normal food intake is ruled out. If there is an excess of vitamin B, it is usually excreted via the kidneys. So you do not need to worry about this!
If an overdose should occur, then only through the excessive intake of food supplements. So if you want to take supplements, check with your doctor before you do so and nothing can go wrong!
Gesunde Ernährung spielt für mich sowohl persönlich als auch in meinem beruflichen Kontext eine große Rolle. Deswegen probiere ich gerne neue Rezepte aus und teile hier mit euch meine Tipps für einen gesunden Lebensstil und leckeres nahrhaftes Frühstück.
Assessment Of Vitamin B12status
Traditionally it was thought that low vitamin B12status was accompanied by a low serum or plasma vitamin B12 level. Recently this has been challenged by Lindenbaum etal., who suggested that a proportion of people with normalvitamin B12 levels are in fact vitamin B12 deficient. Theyalso suggested that elevation of plasma homo-cysteine and plasma MMA are moresensitive indicators of vitamin B12 status. Although plasmahomo-cysteine may also be elevated because of folate or vitamin B6deficiency, elevation of MMA apparently always occurs with poor vitaminB12 status. There may be other reasons why MMA is elevated, such asrenal insufficiency, so the elevation of itself is not diagnostic. Many wouldfeel that low or decreased plasma vitamin B12 levels should be thefirst indication of poor status and that this could be confirmed by an elevatedMMA if this assay was available.
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Chicken Breast: 03 G 12% Dv
Roasted chicken breast is an excellent source of lean protein and a good source of vitamin B12 with 12 percent of the DV per 3 ounces. It also contains important minerals such as selenium, phosphorus and zinc.
Chicken is a healthier choice than red meats because it’s lower in saturated fat, which can raise your blood cholesterol and worsen heart disease, per the American Heart Association. Try it in these anything-but-boring chicken breast recipes.
Vitamins Feed Your Needs
Your body is one powerful machine, capable of doing all sorts of things by itself. But when it comes to vitamins, it can use some help. That’s where food comes in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins. Though some kids take a daily vitamin, most kids don’t need one if they’re eating a variety of healthy foods.
Now, let’s look more closely at vitamins from A to K:
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Which Foods Have Vitamin B17
Nitrilosides are a group of plant substances some people refer to as vitamin B17, although these chemicals technically are not vitamins. Amygdalin is a type of nitriloside from which Laetrile is derived. Laetrile is a claimed cancer treatment, and it may be natural or semi-synthetic, depending on its place of manufacture. The Memorial Sloan-Kettering Cancer Center advises against taking Laetrile or amygdalin supplements because no evidence supports their effectiveness, and they are associated with cyanide toxicity. Anyone who does take these products should avoid eating foods containing amygdalin, because these foods can add extra cyanide to the body. The foods are safe otherwise because the levels of amygdalin in them are low, according to Cancer Research UK.
Fortified Tofu: 33 G 137% Dv
Tofu often comes fortified and is a great vegan food high in vitamin B12: A 1-cup serving of extra-firm fortified tofu contains 137 percent of the DV. It is also a good source of calcium, vitamin D and iron.
It can be eaten alone or used as an ingredient in tofu scrambles, soups, salads and many other dishes. Try tofu in these anything-but-bland tofu recipes.
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Oysters Clams And Mussels
Oysters, clams and mussels are a stellar source of B12 and an excellent source of riboflavin. They also supply smaller amounts of thiamine, niacin and folate.
A 3.5-ounce cooked serving of each provides :
Summary Oysters, clams and mussels each supply at least four times the RDI for vitamin B12 per serving. Theyre also high in riboflavin and provide smaller amounts of thiamine, niacin and folate.
Foods High In Vitamin A
There are plenty of vegetables with vitamin A, and many of them are orange because of the beta-carotene in them, which is a precursor to vitamin A. See the top foods high in vitamin A, according to the USDA, below.
- Carrots: 148% Daily Value per 1 cup cooked
- Tuna: 143% DV per 6 oz. cooked
- Butternut squash: 127% DV per cup cooked
- Sweet potato: 122% DV per cup cooked
- Spinach: 105% DV per cup cooked
In addition to these vegetables, there are some vitamin A fruits as well, such as:
- Cantaloupe: 33% DV per cup
- Pink grapefruit: 15% DV per cup
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King Crab: 154 G 642% Dv
This vitamin B12-rich summer delicacy has 26 grams of protein and just 130 calories and 2.1 grams of fat per leg. It’s also a good source of phosphorus, an important component of bones, teeth, RNA and DNA, per the NIH.
One cooked Alaskan King Crab leg has 642 percent of the DV for vitamin B12. Other crustacean foods high in vitamin B12 include the Dungeness crab, canned blue crab, crayfish, shrimp and lobster.
Nutritional And Brewers Yeast
Nutritional yeast and brewers yeast are inactive, meaning you cant use them to make bread. Rather, people use them to boost the flavor and nutrient profile of dishes.
These yeasts naturally contain B vitamins and are often fortified with them as well particularly nutritional yeast. If nutrients are added, youll see them listed in the ingredients on the label.
Heres how the two yeasts compare based on a 2-tablespoon serving, though these values vary by brand :
Vegetarians and vegans commonly use nutritional yeast, as its fortified with B12, which is challenging to obtain if you dont eat animal products .
The nutty-cheesy flavor of nutritional yeast also makes it popular as a seasoning. Brewers yeast, however, can taste bitter and may be better mixed into foods like smoothies, salad dressing or soup.
Summary Nutritional yeast and brewers yeast pack a high amount of B vitamins but a significant portion of the vitamins in nutritional yeast, including B12, are added. These products can be used to add flavor or nutrients to other foods.
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Clams: 841 G 3502% Daily Value
Seafood, particularly shellfish, is one of the richest sources of naturally occurring vitamin B12. Various types of clams make an appearance on regional menus, from the West Coast Manila clams to the quahog clams of the East Coast. Clams are rich in protein with just 126 calories and 1.7 grams of fat.
A 3-ounce serving of cooked clams contains 3,502 percent of the DV for vitamin B12. Other shellfish high in vitamin B12 include oysters, mussels and scallops.
Quick Nutrition Check For Vitamin B12
Your body needs vitamin B12 to help keep your nerve and red blood cells healthy and to make DNA, the genetic material in your cells. If you dont get enough vitamin B12 you might develop anemia and feel tired and weak.
Vitamin B12 is naturally found only in animal foods such as meat, fish, seafood, poultry, eggs, milk, yogurt and cheese. It is also added to some foods and beverages like fortified plant based beverages, meat substitutes and nutritional yeast.
This fact sheet provides information on how much vitamin B12 you need and how to check if you get enough vitamin B12 in your diet.
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Top 11 Vitamin B Foods
There are many foods that feature several B vitamins, making them the top choices for supporting brain function, healthy metabolism, healthy energy levels and healthy development.
The eight types of B vitamins that you want to find in your foods include:
The best B vitamin foods include several of these forms, serving as an excellent tool for boosting energy, promoting proper development, supporting eye health and brain function, and enhancing cardiovascular health.
Heres a rundown of vitamin B food list:
While you may not think of liver as a superfood, but this organ meat is jam-packed with essential nutrients, including B vitamins. Liver is especially high in vitamin B12, which plays a role in red blood cell formation and improves cellular function, metabolism and brain health.
In addition to providing about 79 percent of your recommended daily value for B12, chicken liver features folate, vitamin B5, vitamin B2, vitamin B3 and vitamin B6.
Want to get a healthy serving of monounsaturated fats and micronutrients? Adding avocado to a meal provides a boost of several vitamins and minerals, including folate, vitamin B6, niacin, riboflavin and pantothenic acid. The superfood also features a good portion of fiber, vitamin K, potassium and magnesium.
Thats exactly why studies show that avocado consumption is associated with better diet and quality nutrient intake.
3. Wild-Caught Salmon
4. Grass-Fed Beef
5. Organic, Free-Range Chicken
Should You Take A Multivitamin
Foods with B12 are always the first choice, but if you have trouble eating B12-rich foods, or have problems absorbing B12, another potential vitamin B12 source is a multivitamin. In fact, the federal government’s Dietary Guidelines for Americans suggest that people older than age 50 take a multivitamin supplement as a way to ensure adequate B12 intake.
Many store multivitamins contain high amounts of B12. An average brand may contain about 25 mcg, which is more than 400% of the recommended daily value. Check with your doctor to determine if multivitamins is right for you. There is little risk from taking too much B12, however, high amounts may interact with certain medications.
Executive Editor, Harvard Men’s Health Watch
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Other Vegetable Sources Of B Vitamins
The other forms of Vitamin B are essential in their own waysand can be found in at least trace amounts in many vegetables. Stick to darkleafy greens, starchy roots like sweet and regular potatoes, and cruciformvegetables like broccoli and Brussels sprouts.
Some forms of Vitamin B may cook out of the food, so it is best to eat vegetables raw or minimally cooked. For vegans, getting all forms of Vitamin B can be tough, but there is good news. Spirulina, blue-green algae, is available in supplement form and is packed with a variety of the Vitamin B-rich nutrients. You can take a capsule, sprinkle it on food, and incorporate it a variety of ways to accomplish your Vitamin B goals. You may also be able to grow your own.
Milk And Dairy Products Like Yogurt Are Also Good Choices
You may remember the 1980s campaign “Milk It does a body good,” but the benefits extend well beyond calcium. Milk and other dairy products are another way you can get your daily dose of B vitamins. According to Hartley, milk, dairy, and cheese all contain a form B vitamins, but that B12 is one of the biggest nutritional benefits you’ll get from eating and drinking dairy.
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The Top 20 Foods High In Vitamin B12
Last Updated on January 11, 2021 by Michael Joseph
Vitamin B12 is an essential water-soluble vitamin that plays an assortment of roles within the human body.
The vitamin is otherwise known as cobalamin, and it is responsible for helping to manufacture DNA and produce energy.
However, which foods contain the most B12?
This article provides a list of the top 20 foods high in vitamin B12, with a focus on unprocessed whole foods.
For each food, we list a per-serving and per 100 grams value, and all data is sourced from the USDA food composite database.
Why Trust Verywell Health
As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients but she would take them herself if needed.
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Which Vitamin B Is Good For The Nerves
If you often have to deal with stress, you should make sure you take in plenty of vitamin B. For example, vitamin B2 protects the cells from oxidative stress. Vitamins B2, B3, B6, B12 reduce fatigue. And vitamins B1, B3, B6, B7, B12 contribute to normal mental function.
It is best to eat a breakfast rich in vitamin B in the morning with wholemeal products, dairy products and nuts. Our porridges and mueslis are very suitable for this, because oatmeal in particular is a great vitamin-rich breakfast base! They also keep you full for a long time, your nerves are strengthened and nothing stands in the way of a stress-free morning.
What Exactly Is Vitamin B
Basically, all vitamins are essential substances that the human body cannot produce itself. Therefore, we have to absorb these substances through food.
The B vitamins are a very heterogeneous group, so they do not differ very much. And unlike vitamins A, D, E and K, the B vitamins are water-soluble and not fat-soluble. The body does not need any additional fat in order to be able to absorb the vitamin B substances.
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Why Is Vitamin B12 Important For Health
The body uses vitamin B12 to make red blood cells and to repair body tissue. It’s also important for the health of nerves.
If you don’t have sufficient vitamin B12, this can lead to a type of anaemia, meaning you don’t have enough red blood cells in your blood. You might also be at risk of neuropathy, meaning you have nerve damage that causes tingling and numbness in your hands and feet.
Symptoms of vitamin B12 deficiency include tiredness, light-headedness, a rapid heart rate, bruising easily and bleeding, weight loss, bowel upsets and a sore tongue. If you have B12 deficiency, you may need to change your diet, or you may need supplements, taken either as tablets or by injection.
Beef Liver: 588 G 2450% Dv
It may not always be top of your shopping list, but beef liver comes with nutritional benefits and is a key ingredient for dishes like beef liver pâté or broiled beef liver and onions.
In addition to being high in vitamin B12 a 3-ounce cooked serving has 2,450 percent of the DV it also contains 24 grams of protein and 874 percent of the DV of vitamin A, which is important for vision, cell division, reproduction and immunity, per the Mayo Clinic.
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Should You Take Vitamin B12 Supplements
Vitamin B12 supplements are recommended for people who are at risk of vitamin B12 deficiency.
Those include older adults, pregnant or breastfeeding women, vegetarians and vegans, individuals with intestinal problems, and those who have had stomach surgery.
As with the vitamin B12 in fortified sources, the vitamin B12 in supplements is synthetically made, so its vegan-friendly .
Vitamin B12 supplements can be found in many forms. You can swallow, chew, or drink them, or place them under your tongue. Your healthcare provider can also inject you with vitamin B12.
Research has shown that vitamin B12 taken by mouth and muscular injection are equally effective at restoring vitamin B12 levels in people who are deficient in the vitamin .
In fact, a study found that people with low levels of vitamin B12 replenished their stores after 90 days of either supplements or injections of vitamin B12 .
However, not all vitamin B12 deficiency is caused by inadequate dietary intake. Its sometimes caused by lack of intrinsic factor, a protein that is necessary for the efficient absorption of vitamin B12.
Lack of intrinsic factor is most common in older people and usually associated with an autoimmune disease known as pernicious anemia.
The most common treatment for pernicious anemia is lifelong vitamin B12 injections, but small amounts of vitamin B12 are absorbed without intrinsic factor. One review concluded that taking 1,000 mcg daily is an effective alternative to injections .
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.
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