Vitamin B12, also known as cobalamin, is a very important part of a healthy diet. It is a water-soluble vitamin that plays a crucial role in the creation of DNA and red blood cells. It also contributes to the proper functioning of your nervous system. You can naturally obtain vitamin B12 from animal products, like meat, poultry, fish, dairy, and eggs. It is also found in certain fortified plant based foods, like some breads, and some plant based milk.
It is important to monitor your vitamin B12 intake, and make sure you’re getting enough, because it is easy to become vitamin B12 deficient. This is especially the case for vegetarians, vegans, and the elderly. If you let yourself become vitamin B12 deficient, you may subject yourself to all manner of symptoms:
- Pale or jaundiced skin
- Weakness and fatigue
- Feeling a sensation of pins and needles
- Changes to mobility
- Glossitis and mouth ulcers
- Breathlessness and dizziness
- Disturbed vision
- Mood changes
- High temperature
Thankfully, it is a pretty simple thing to make sure you are getting enough vitamin B12 in your diet. Your body will even store excess vitamin B12 to use it in times of need. Thanks to this nifty system, you can never have enough vitamin B12. Some of the best foods to eat to get your RDI of vitamin B12 are listed below:
Animal liver and kidneys
Organ meats are some of the best sources of vitamin B12. Liver and kidneys of the lamb are especially good.
Clams are chewy shellfish and good sources of protein while also being a power house of vitamin B12.
Fatty fish have lots of essential nutrients – especially vitamin B12. Some fish species can have more than twice the RDI of vitamin B12.