Vitamin B12 deficiency can cause extreme fatigue, decreased energy, and anemia. If
it continues to drag and leave, this condition can affect the
production of red blood cells, also leads to complications of the heart
and lungs.
The best and easiest way to prevent deficiency is to eat foods that are a source of these vitamins. Here is a list of foods recommended by nutrition experts Dr. Josh Ax, quoted from the Express page.
- Eggs
Eat an egg every day to get the recommended dose of vitamin B12. Eggs
are the intake of nondaging which is the main source of vitamin B12, as
well as rich in choline which makes the liver function properly.
- Fish
There are many choices of fish that can be consumed to meet the needs of vitamin B12. You
can add three ounces of sardines that are rich in omega-3 fatty acids
to your daily diet, mackerel, or salmon that are rich in vitamin B12 and
vitamin D.
- Meat
It is recommended to eat three ounces of lamb meat that is rich in protein, iron, selenium and zinc, and vitamin B12. Another recommended choice is beef or meat from any farm animals that are fed grass.
- Beef liver
Bovine
liver has a very high B12 content, in addition to being rich in iron
and folate, which can help prevent or overcome anemia. The number of servings that are recommended to meet daily vitamin B12 needs is as much as one ounce per day.
- Cheese
Take at least half a cup of feta cheese to get enough vitamin B12, vitamin B2, and calcium. Can also meet daily vitamin B12 needs by consuming cheese.
- Yeast nutrition
Nutritional yeast is usually consumed by vegetarians as a substitute for cheese. This
food can be consumed immediately, sprinkled on top of other menus,
mixed with smoothies, and as an addition to the cake maker.
