Written by Nahir Abdel Nabi Saturday, September 16, 2023 04:00 AM
Vitamin B12 is one of the most important vitamins for the health of the body and plays a major role in… Energy boostIt plays a role in maintaining healthy blood, nerve cells, and making DNA.
According to what was published by the Clean Eating website, the results of scientific studies revealed that vitamin B12 helps athletes build muscle mass, improve endurance, reduce muscle fatigue, enhance red blood cell production, and speed recovery. Experts tend to prioritize food over nutritional supplements, as it is recommended at all times to obtain the body’s needs from foods rich in vitamins and minerals naturally.
All of the following foods contain 20% or more of the recommended daily amount of vitamin B12 of 2.4 micrograms per day for adults:
1. Nutritional yeast
Vitamin B12 is typically found in animal products and proteins, however one of the richest sources is actually vegetarian. Nutritional yeast is a strong source of vitamin B12, with a cup providing between 8.3 to 24 micrograms per serving, or about 346 to 1,000% of the daily value. .
2. Salmon
Delicious and nutritious seafood is more than just omega-3. A 100-gram serving of cooked salmon provides about 2.6 micrograms of vitamin B12, or about 108% of the recommended daily value, along with vitamin D, an important nutrient needed to maintain On bone health.
3. Beef
A serving of 85% ground beef and 15% brown fat contains 2.4 micrograms of vitamin B12, or about 100% of the daily value. For individuals who struggle to get enough vitamin B12, choline, iron, zinc and protein in their diet, lean beef is an excellent addition that provides plenty of nutritional value.
4. Cow’s milk
Unless a person has a milk allergy or follows a strict vegetarian diet, adding cow’s milk to their diet is a healthy option. Cow’s milk is high in vitamin B12, at 1.3 micrograms per cup, or about 54% of the recommended daily value. A 150-gram container of yogurt also contains 1 microgram of vitamin B12, or about 43% of the recommended daily value.
2023-09-16 01:00:00
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