Foods that are high in Vitamin B12 and easy-to-make recipes with a lot of Vitamin B12
Vitamin B12 is important for the normal functioning of the body’s nerve cells and is also needed to make red blood cells. It is also called cobalamin, and it is one of the important nutrients that the body needs but can’t make on its own.
There are a number of signs and symptoms that show the body doesn’t have enough vitamin B12. “Low levels of B12 can make you tired, nervous, dizzy, and numb in your fingers and toes. Severe, long-term deficiency can make you lose the ability to move, have trouble walking, or lose your memory “A report from the Harvard Medical School says.
The amount of vitamin B12 you should get every day is 2.4 micrograms. Every day, pregnant women need more vitamin B12.
So, when you’re looking for different recipes that can give you vitamin B12, it’s important to find out what the main ingredient is and make sure that extras like oil and spices are used in moderation so that you can get enough nutrition and still keep your weight in check.
Eggs-Vegetable Omelette
Eggs have some of the most vitamin B12 of any food. According to the USDA, boiled eggs have 1.1 micrograms of vitamin B12 per 100 grams.
The USDA says that a hard-boiled egg has more vitamin B12 than any of its other forms. For example, an omelette has 0.8 micrograms of vitamin B12 per 100 grams.
So, you can decide how you want to eat your egg based on the food you eat the rest of the day.
To make an egg omelette, you need two eggs, chopped vegetables that have been par-boiled, one scoop of butter, salt, black pepper, and any other seasonings you like.
Get the pan hot. Take a flat pan, not a kadhai, so it’s easy to flip the omelette while it’s cooking. Put in the butter and let it melt. Put in the vegetables and cook them for a while. Crack the eggs into a bowl and use salt and black pepper to beat them well. Pour the egg over the food. Let it cook on one side for a while, and then flip it. After cooking both sides well, add the seasonings.
Chicken breasts that are easy to cook
There are 0.3 micrograms of chicken in 100 grams of chicken. You need to figure out how much chicken you should eat in a day based on how much other food you will eat.
A simple way to make chicken that tastes good and gives you the right amount of vitamin B12 and protein is to use a bit of butter, chicken breasts or thighs, a few pieces of garlic, and seasonings that you like.
Take a pan. Add some butter. Spend some time frying the chicken. Bring it to a plate. Tear apart the chicken. Cook the shredded chicken with garlic and seasonings in a hot slow cooker. Add chicken broth to it, and cook everything together for 10 minutes. Hot, with green onions.
Fruit yogurt salad
Another good source of vitamin B12 is milk. There are 0.8 micrograms of vitamin B12 in every 100 grams of nonfat Greek yogurt.
Adding fruits to yogurt is one of the most interesting ways to eat it. Different fruits will release their smells and tastes into the mix, which will give it a good kick and is also good for your health.
Cut your fruits into small pieces and mix them together in a big bowl. Just add a few drops of lime juice to keep the fruit from turning brown. Mix together yogurt, honey, and vanilla in another bowl. Pour the yogurt mixture over the fruit. You can eat it right away after making it, or you can put it in the fridge for a while before eating.
Clams
A health report says that 99 micrograms of vitamin B12 can be found in 100 grams of clams.
Clams are easiest to eat when they are in salads. For the salad, you need to steam clams until they start to open.
Besides salad, you can also cook clams as a separate dish. Clean the clams the right way. Heat oil in a large pot and sauté garlic in it. First add the white wine, then the clams. The clams and broth should be steamed until the clams start to open. Add butter, and then you can eat it.
Make sure to throw away any clams that don’t open while they are being steamed.
Soy milk with added vitamins and minerals
Many dairy milk products have vitamin B12, but now vitamin B12 is also added to plant-based milk products.
You can use the fortified soy milk instead of dairy products, like with your cereal in the morning.