It feeds the brain by eating foods high in vitamin B12. This essential nutrient is found in meat, fish, dairy and many more foods ... but these are the best sources you can get in your supermarket!Advertising - Read on below Health benefits of vitamin B12
Vitamin B12 is an essential nutrient for red blood cells, nerve function and DNA synthesis. It's basically brain food! "Getting B12 every day is crucial as we get older, since a deficiency is related to cognitive impairment and altered nerve function," explains Jaclyn London, M.S., R.D., C.D.N., director of nutrition at the Good Housekeeping Institute. "It is basically in all products of animal origin and in some products such as grains and beans." If you are worried about having the minimum recommended daily allowance (RDA) of 2.4 micrograms, talk to your doctor about other tests.
Grilled or canned, this fatty fish is rich in omega-3, brain stimulants, protein and vitamin B12, the daily value in a serving of 85 gr. Try to eat about 350 grams of fatty fish a week to meet basic needs.
Photo: GettyCottage cheese
In addition to providing B12, this food has high satiating capacity with relatively few calories. 1/2 cup contains up to 18 grams of protein! Choose a low salt version for toasts or use it as cream for your homemade recipes.
Photo: GettyShrimp and prawns
He is the king of crustaceans! Shrimp contains approximately 80% of the daily value of vitamin B12. In addition, it is a great source of choline (a nutrient related to brain and heart health) and lean protein. Serve with vegetables or in salads, or boiled in cocktails.
Recipe: Thai noodle soup with shrimp and pumpkin
Photo: Iain Bagwell
Swiss cheese is richer in vitamin B12 than other cheeses, providing approximately 14% of the daily value in 30 gr. Take a slice of cheese with a piece of fruit as a snack to get protein, fiber and a little fat and avoid cravings that divert you from the diet.
These little fish are very tasty and easy to eat: in a can or fresh from the grill. Sardines are rich in lean protein and docosahexaonic acid (DHA), crucial for the development of the fetal brain (in the womb) and cognitive function in adults. One serving of sardines contains almost 20% of your daily value of vitamin B12.
Recipe: Sardinillas in puff pastry
Photo: GettyFortified cereals
Some cereals made with whole oatmeal or bran are enriched with vitamin B12 and can provide approximately 30% of the daily value in one serving. Mix a cup with unsweetened Greek yogurt or take it with a handful of nuts for a light meal.
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Only 85 gr of mussels contribute up to 340% of the daily value of B12. In addition, they are rich in lean proteins (20 grams), vitamin C and iron. Cook them steamed with olive oil or Provencal style, with fennel, garlic and tomatoes.
- Mussel casseroles
- Mussel cream
- Mussels au gratin
- Steamed mussels with curry
Photo: Mike Garten
Provide almost 20% of your daily value in one cup, a coffee with milk in the morning can help you get vitamin B12 for a whole day! Choose skim or low-fat milk to reduce calories without sacrificing protein:
Recipe: Rice with milk and berries
Whether raw or cooked in soup form, clams are amazing superfoods. 85 gr of mollusks provide enough iron and potassium, as well as vitamin B12.
Recipe: Clams in sauce
Photo: GettyCow meat
A good reason to be carnivorous: veal is a great source of vitamin B12. Buy lean meat and look for local butchers, fed with grass to limit the environmental impact of livestock farming.
- Veal rolls with vegetables
- Veal tataki with kale chips
- Veal with cauliflower and pomegranate salad
- Sirloin with pears
- Sirloin with green sauce
- Filet mignon with sherry sauce
Photo: Anna WilliamsChicken
Chicken is also a good source of vitamin B12 with 13.7 micrograms per cup.
- 8 healthy recipes with chicken
Photo: Mike Garten
Eggs are a great source of vitamin B12 for vegetarians, as they can be in salads, soups and for fried batter or as dinner in themselves (a good tortilla? Yes, please!). Also, they are super cheap!
- Ten recipes with eggs
- Fried, scrambled or tortilla. How do you take the egg?
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Photo: Mike GartenOysters
85 grams of oysters contain 10.2 milligrams of iron and B12.
How to open raw oysters »
More benefits: Oysters.
Photo: GettyNutritional yeast
Also know as "nooch" This nut yeast dressing comes from sugarcane or beet molasses. It is a favorite for vegans as it offers three times the daily needs of B12, plus 8 grams of protein and 3 grams of fiber per 1/4 cup of flakes. Sprinkle in the sauce of a pasta dish, or in the nachos or popcorn for an extra Umami flavor.
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85 gr of crab have 9.8 micrograms of vitamin B12. In accordance with Environmental Defense Fund's (EDF), the rock crab has low amounts of pollutants and its harvest causes less damage to the habitat.
- Spicy crabs
- Crispy Crab
- Crab salad
- Cold crayfish cream
Half of a salmon steak contains 9 micrograms of vitamin B12. Find wild Alaskan salmon for a greener option.
Recipes: Salmon burger with pistachios and guacamole
Photo: Mike GartenTurkey
Turkeys have a lot of flavor and contain 48.2 micrograms of vitamin B12 per serving.
Recipe: Baked Turkey Enchiladas
Photo: Mike GartenTrout
Trout, a relative of salmon, has 4.2 micrograms of vitamin B12 in 85 gr.
Recipe: Baked Stuffed Trouts
These small fish contain 3.6 micrograms of vitamin B12 in every 85 gr. Look for Atlantic or Pacific herring as these fish have low amounts of contaminants.
Recipe: German Herring Salad
Via: Good Housekeeping US