Top Vitamin B12 Sources For Your Healthy Brain Function

1. Vitamin B12 Sources Source For Your Healthy Brain Function

2. Introduction Getting sufficient amounts of B12 from a regular diet is possible and many healthy adults are able to fulfill the B12 deficiency from their diet. Elderly people have B12 deficiency and it is because they are not taking foods rich in B12. Sometimes, due to age related problems their body is not able to absorb B12 from food, so they take B12 supplements to meet the B12 requirements of the body.

3. How is B12 Important For The Brain? Vitamin B12 deficiency is also associated with memory loss and it is quite common in older adults. It also prevents brain atrophy which is loss of brain neurons and it can cause dementia or memory loss. A study was conducted on people who had early stage dementia. The study revealed that omega 3 fatty acid and vitamin B12 supplements showed mental decline. If the deficiency is diagnosed clinically, taking B12 supplements is very helpful for the brain. The B12 job is to maintain healthy nerve cells that support brain function properly and help in the production of RNA and DNA. It also improves the formation of red blood cells.

4. Low levels B12 not only affects the proper functioning of the brain, but it also causes numbness, dizziness, tingling in toes and fingers and some severe problems. Some severe issues are memory loss, problems with walking and loss of mobility. Your diet is one of the best ways to fulfill the deficiency and an average adult should take 2.4mcg of B12. Following are some best food sources of B12:

5. Animal Liver and Kidneys Chewy Shellfish or Clams Organ meats are nutritious. The liver and kidneys from Lamb are rich in B12 and 100 grams serving of lamb liver gives an incredible value of B12 i.e. 3571%. Beef and veal liver also gives 3500% of the daily value for B12 and also meet the daily need of B2 and selenium. Chewy shellfish is packed with many nutrients and has a high concentration of B12. Whole baby clams offer great amounts of iron to the body and a good source of antioxidants as well.:

6. Beef Tuna A rich source of B12 is beef and one grilled flat iron steak gives a daily dose of 467% of vitamin B12. It is also rich in B3, B6 and B2 and fulfills the need of selenium and zinc in the body as well. Choose low fat cuts of meats and you should roast it or grill it to get maximum B12. Tuna is a great source of proteins, vitamins and minerals. It has a high concentration of B12 and consuming 100 grams of cooked tuna can give 453% of daily dose of B12 and it is also packed with selenium, vitamin B3, Vitamin A and phosphorus. Canned tuna has a good amount of B12 but it is better to consume it in cooked form.

7. Food Choices For Vegans Breakfast cereals are made synthetically and a great source of B12 that is useful for vegetarians as they do not like to consume animal foods. Though fortified cereals are not recommended as a good source of B vitamins, it is rich in other nutrients which are not found in foods. Research suggests that eating breakfast cereals can increase B12 concentrations. A cup of fortified cereal contains 4.8 mcg of B12. Fortified nutritional yeast: Nutritional yeast is great for vegetarians and is a rich source of minerals, vitamins and proteins. Fortified yeast is a great source of B12 and just like fortified cereals; fortified yeast is great for vegans. It is made synthetically and two tablespoons of nutritional yeast gives 17.6mcg of B12 Milk and dairy products: Milk and dairy products like yogurt, cheese are a great source of protein and it also has B12. Having a cup of 240 ml of milk gives 46% of daily dose of vitamin B12. A slice of Swiss cheese which is of 22 grams contains 28 percent of the daily value of B12. A full flat plain yogurt fulfills B12 deficiency and a 240 ml cup of soy milk has 2.1 mcg of B12.

8. Another Way to Fulfill B12 Deficiency Many people are switching to B12 vapes to fulfill the deficiency of B12 in the body. As per a research it is stated that B12 is absorbed well when it is inhaled. You can inhale vitamin B12 to give an instant boost of B12 to your body. It is vegan friendly and those who cannot eat animal based food to fulfill B12 deficiency in the body can use the B12 diffuser pens. Inhaling 10 puffs can uplift the mood instantly as B12 levels in the body are increased and it works better than B12 supplements. B12 supplements may take time to be absorbed by the body but the Breath B12 inhaler is highly effective as vitamin is being absorbed straight in the bloodstream.

9. Conclusion It is clear that B12 is important for healthy brain functioning and it is found in many food sources. Most of the food sources are animal based so Vegetarians have a few food choices when it comes to adding B12 to their diet. Another source of B12 is turning to B12 vapes. Having ten puffs a day can improve the B12 levels in the body. The study also shows that B12 is absorbed more effectively by the body when it is inhaled.