Eat more animal products
Vitamin B12 is found primarily in animal foods. By including more of these foods in your diet, you can significantly increase your B12 intake. Foods such as chicken, fish, eggs, and dairy products are rich in this important nutrient. According to a study published in the American Journal of Clinical Nutrition, consuming these foods regularly: Animal foods Helps maintain adequate vitamin B12 levels in the body.
Choose fortified foods
Fortified foods for vegetarians and vegans A good source of vitamin B12. Many plant-based milks, breakfast cereals, and nutritional yeast are fortified with vitamin B12. A National Institutes of Health study found that people who regularly consume fortified foods have higher vitamin B12 levels than those who do not. When choosing fortified foods, read the label carefully to make sure they contain adequate amounts of vitamin B12.
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Eat more organ meats
Organ meats like liver and kidneys are highly nutritious, especially when it comes to vitamin B12. One serving of lamb liver, for example, provides more than 3,000% of your daily requirement. According to a study in the journal Nutrition, Organ meats It can be an effective strategy to increase vitamin B12 intake, especially for those with a deficiency.
Take supplements wisely
For older adults and those with absorption problems, diet alone may not be enough to meet your vitamin B12 needs. In such cases, B12 supplements can be very helpful. According to a study from the University of Maryland Medical Center, B12 supplements can effectively boost B12 levels and help prevent deficiency. Before starting a supplement regimen, consult with your doctor to determine the appropriate dosage.
Fermented foods are the savior
Fermented foods such as paneer, dosa and idli can also help you get vitamin B12. These foods are produced through a process involving bacteria, some of which can produce vitamin B12. A study published in the journal Nutrients highlights the potential of fermented foods to provide bioavailable vitamin B12, although levels can vary widely.
