What is Vitamin В12 and Top 14 Foods Rich in it.

This fish is the number one source of vitamin B12. One portion of sardines can provide you with almost 340% of your daily need. Plus, sardines contain omega-3 fats. That is why this inexpensive product should be on your table at least three times a week. Canned or grilled, they make a perfect dish for a party with friends or family gathering.

This delicious fish is able to supply your body with more than 200% of its daily need in cobalamin. As well as sardines, it is rich in omega-3 fats and vitamins B3 and B6. Grilled, smoked, steamed or pan fried, it is yummy and healthy at the same time.

100g of cooked octopus includes 20mcg of vitamin B12. This delicacy ought to be cooked very slowly until it becomes tender. Boiled or grilled octopus will not only provide you with lots of nutrients, but also surprise you with delightful taste.

They can not only give your body sufficient amount of cobalamin, but also supply it with zinc. However, you need to pay attention to the quality of oysters. They have to be absolutely fresh and stored no more than 5 or 6 days after being harvested.

This meat is the first-rate source of cobalamin. One portion of cooked lamb contains more than 100% of vitamin B12 daily value. It is also full of protein and zinc. That is why lamb should definitely be on your table at least twice a week. As for the holidays, tender lamb with grilled veggies makes a great main dish. In order to achieve the perfect taste you should slowly stew it for a long time.

More than a half of your daily need of cobalamin can be supplied to your body by 100g of cooked beef. A single steak can also give your body 50% of its daily protein need. The secret ingredient to the accurately cooked beef steak is the heat. You should roast the meat on an extremely hot pan and turn it over every minute.

This seafood delicacy is rich in protein, vitamin E and B vitamin complex. Properly cooked shrimps can supply your body with 78% of the everyday need of vitamin B12. The main tip for cooking tasty shrimps is to choose only fresh shrimps. When you choose this product, do not be afraid to smell it. You should feel fresh, sealike aroma.

Lean pork is a superb supplier of vitamin B12. 100g of this cooked meat can give you 2 mcg of cobalamin. Do not be afraid of cholesterol. Simply trim the fat out and grill the meat. This way all the excessive fats will go away.

Crab's delicious meat is not only full of iodine and calcium, but also contains the whole B vitamin complex. 100g of cooked crab can source your body with 9mcg of cobalamin. Fresh crabs have very short shelf life (only 30-36 hours). That is why you need to choose them very carefully.

More than 15% of vitamin B12 daily value can be provided to your body by both cooked turkey and chicken. It is a dietary meat. Nutritionists recommend it to people who need rapid protein increase in their diet. Chicken and turkey broth is also believed to be a remedy against cold. And again, if you want to eat quality meat, choose organic and pasture-raised chicken and turkey. However, even such labels cannot give you 100% guarantee that animals were not raised in cages. But you can always find some local farms and start buying foods from them.

Another very good source of vitamin B12 is yogurt. 1 cup of it contains almost 40% of your cobalamin daily need. It also has a very positive effect on digestion. If you have any problems with stomach, try drinking yogurt every morning or every night before going to bed. You can also include this dairy product to your menu in a form of delicious desserts with fruits.

Each egg is a source of a huge number of nutrients, including 23% of your cobalamin daily need. Plus, eggs are rich in vitamins A and D. But you should buy only organic and pasture-raised eggs, because they have higher nutritional value. Eggs are perfect for breakfast. They are quick and easy to cook and give your body energy boost for the whole day.

200 ml of milk can supply your body with 15% of its daily need in vitamin B12. I am talking about organic and 100% grass-fed milk. It is recommended by nutritionists as more natural and healthy. Yes, it may be more expensive, but it is a good investment into your health. However, you should remember that the older you are, the more difficult it is for your body to digest milk. But it is not a big issue, because you can always substitute milk with yogurt.

Cheese is the source of 10% of your vitamin B12 daily value. Besides, it can supply your body with a huge quantity of calcium. Cheese is a perfect appetizer and goes almost with any meal. It is especially good with wine, because its salty taste can help you better understand wine’s flavor.