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Beef, chicken, pork, eggs, and seafood are good sources—in fact, just two small mussels provide a day’s worth of vitamin B12—but so are Greek yogurt and cottage cheese.
However, the Academy of Nutrition and Dietetics considers plant and algae sources "unreliable", stating that vegans should turn to fortified foods and supplements instead. [ 35 ] Natural plant and algae sources of vitamin B 12 include fermented plant foods such as tempeh [ 81 ] [ 82 ] and seaweed-derived foods such as nori and laverbread .
Vitamin B12 does also accumulate in a few plant-based sources, including some mushrooms, seaweed, and nutritional yeast, but not enough to fortify vegans, who, in particular, should consider being ...
What are the best food sources of B12? The most surefire way to get sufficient B12 from food is by eating animal-based products including, meat, poultry, seafood, eggs, and dairy.
This is because, unless fortified, plant foods do not contain reliable amounts of active vitamin B 12. Vegans are advised to adopt one of the following dietary options: [76] consume fortified foods 2-3 times per day to get at least 3 micrograms of vitamin B 12, or take at least 10 micrograms of B 12 as a supplement once per day,
Hydroxocobalamin, also known as vitamin B 12a and hydroxycobalamin, is a vitamin found in food and used as a dietary supplement. [1] As a supplement it is used to treat vitamin B12 deficiency including pernicious anemia. [1] [2] Other uses include treatment for cyanide poisoning, Leber's optic atrophy, and toxic amblyopia.
Animal-source foods are a diverse group of foods that are rich in bioavailable nutrients including calcium, iron, zinc, vitamins B12, vitamin D, choline, DHA, and EPA. [11] Animal-source and plant-based foods have complimentary nutrient profiles and balanced diets containing both reduce the risk of nutritional deficiencies. [ 11 ]
An achievable goal could be to make sure every meal includes a source of protein. 3. Drink More Water. Just like protein, water is vital for good health, but many of us go through our days dehydrated.
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