These 9 Foods Are Loaded With B-1 2, And Here’s Why That Matters

This time of year, when the working day are short and the climate is cold, are always looking for ways to summon more energy. Most people think of vitamin B-1 2 as a great source for that. While taking a supplement of B-1 2 wont give you a boost of energy, a deficiency in this vitamin can cause wearines so youll want to be sure youre getting enough. Plus, this vitamin is actually vital for so much more. It governs the nervous system, reduces depression and stress( also important during the winter months ), and it helps keep your skin, hair and fingernails healthy.

The average adultneeds about 2.4 micrograms of vitamin B-1 2 a day. For folks who love seafood, reaching this goal is not a problem. In fact, most 2.5 ounce servings of seafoodwill more than gratify that requirement.( Lucky for you, the body can store vitamin B-1 2 in the liver, so the excess intake does not go to waste .) High quantities of B-1 2 can also be found in meat.

If youre looking to load up on the vitamin, below are the foods resulting the charge.

( The B-1 2 mcg quantities below were sourced from a database from the Dieticians of Canadaand are based on 2.5 -ounce serving .)

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Clams – Theyre a top source of vitamin B-1 2. Were talking virtually 75 mcg found in simply 2.5 ounces of clams.

Liver – It turns out theres a reason our grandparents eat liver, its chock-full of good nutrients. The liver of a lamb, veal or cow contains anywhere between 52 to 64 mcg for simply 2.5 ounces. Chicken or pork liver contains 12 to 16 mcg. And pat, which can be made with goose or chicken liver, contains about 7 mcg.

Oysters – Oysters contain anywhere between 18 to 26 mcg.

Mussels – Mussels offer 18 mcg.

Bluefin Tuna – Raw or cooked, a 2.5 -ounce serving contains 8 to 9 mcg of B-1 2.

King crab – One serving contains 8.6 mcg, plus it gives you a great excuse to eat more crab.

Trout – One serving averages between 3.7 to 5.6 mcg.

Salmon – Wild Atlantic salmon contains 2.3 mcg.

Beef – Different cuts of beef vary in their B-1 2 sum. Ground beef will average 2.5 mcg and other cuts can range between 1.3 to 2.5 mcg.

Those are not the only foods that will furnish you with B-1 2 vitamins. Dairy, such as milk and cheese, contains more than 1 mcg per 2.5 -ounce serving. And so do eggs. If you follow a vegan diet, it can be harder to get your daily recommended dosage of B-1 2. Its recommended to look for foods such as cereal fortified with this vitamin, or taking a daily supplement if your doctor recommends it.

For you B-1 2 devotees who need some recipe inspiration, here are a few ideas that will more than satisfy your needs.

Basil Coconut Curry Pasta With Clams, Mussels And Corn

Half Baked Harvest

Get the Basil Coconut Curry Pasta with Clams, Mussels and Corn recipefrom Half Baked Harvest

Coconut Curry Mussels

How Sweet It Is

Get the Coconut Curry Mussels recipefrom How Sweet It Is

Spicy Seared Tuna Roll Bowl

Half Baked Harvest

Get the Spicy Seared Tuna Roll Bowl recipefrom Half Baked Harvest

Chicken Liver Pt

Simply Recipes

Get the Chicken Liver Pt recipefrom Simply Recipes

Crab Spaghetti With Lemon Gremolata

Foodie Crush

Get the Crab Spaghetti With Lemon Gremolata recipefrom Foodie Crush

Fresh New England Chowder With Brown Butter Croutons

How Sweet It Is

Get the Fresh New England Chowder with Brown Butter Croutons recipefrom How Sweet It Is

Seafood Stew With Mussels

Feasting at Home

Get the Seafood Stew With Mussels recipefrom Feasting at Home

Honey Beer Steamed Mussels

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