La Vitamin B12 is a key element in keeping your energy levels high. This vitamin, also known as “the vitamin of energy”, plays an essential role in keeping red blood cells and nerves healthy and contributes to the production of DNA.
This means that it is a fundamental part of every single cell in your body. Scientific studies have shown that vitamin B12 helps athletes build muscle mass, improve endurance, reduce muscle fatigue, increase red blood cell production and speed recovery.
So when you hear health professionals talk about the importance of vitamin B12, you can rest assured that they are not exaggerating!
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How to increase your vitamin B12 intake?
Today there are many solutions”miraculous” to increase your vitamin B12 intake, but you need to be careful.
Vitamin B12 infusions (cocktails of Myers) they promise a “natural increase” in energy at a rather high price, but are they really necessary? Probably not.
It is better to prefer a nutrition-based approach, with supplements used only as additional safety, as there are common foods that you can easily include in your diet to naturally increase your B12 levels!
What foods contain vitamin B12?
Consider adding these five foods at your meals to naturally increase the intake of this vitamin.
Of course, if you have specific questions or concerns about your dietary needs, don't hesitate to consult your healthcare provider!
Remember that some lifestyles, such as veganism and vegetarianism, may require vitamin B12 supplementation to ensure you meet your nutritional needs.
Salmon
In addition to Omega 3, salmon is also a rich source of vitamin B12.
A portion from 85 grams of cooked salmon provides approximately 2,6 micrograms of this vitamin, equal to approximately 108% of the daily requirement.
Nutritional yeast
This food is a real vitamin B12 bomb, with only 50 grams provides 8,3 to 24 micrograms per serving, representing approximately 346 to 1.000% of the daily requirement.
Add it to your recipes to naturally increase your B12 intake.
Fortified cereals
A portion of fortified cereals (about 1 cup) provides about 25% of your daily needs of vitamin B12. Paired with cow's milk, you get a double dose of this precious vitamin.
Lean ground meat
This protein source contains approx 2,4 micrograms of vitamin B12 in an 85 gram serving, covering approximately 100% of the daily requirement.
It's a healthy addition that pairs well with other nutrient-dense foods, like fruits and vegetables.
Cow milk
One cup of cow's milk provides approx 1,3 micrograms of vitamin B12, which corresponds to 54% of the daily requirement.
With a careful choice of foods and a little creativity in the kitchen, you can easily ensure an adequate supply of vitamin B12 in your daily diet!
And remember, a healthy, balanced lifestyle starts with a balanced, nutrient-rich diet. And you, how do you supplement this vitamin? Let us know in the comments and remember to follow us on our telegram channel