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Posts Tagged ‘seafood’

These Foods are Highest in Vitamin B12

Thursday, October 31st, 2013

 

 

To prevent vitamin B12 deficiency, it’s important to include an assortment of foods that have vitamin B12 in your daily diet. This is harder than it sounds! The majority of the foods that are highest in vitamin B12 are sadly missing from the average American diet. As a result, a rising number of people are suffering the effects of vitamin B12 deficiency, or pernicious anemia, due to a lack of this crucial nutrient in the blood supply.

These Foods are Highest in Vitamin B12

It’s important to note that eating foods that are high in vitamin B12 is only helpful for preventing vitamin B12 deficiency if you are able to digest it naturally. For many, vitamin B12 malabsorption prevents you from digesting vitamin B12 naturally from foods, causing your vitamin B12 levels to diminish steadily.

I Eat Healthy…So How did I Get Vitamin B12 Deficiency?

The rule applies for taking vitamin B12 pills. If you are one of many individuals who suffer from vitamin B12 malabsorption, then your risk of developing pernicious anemia increases with time, regardless of your diet.

Foods highest in vitamin B12

Vitamin B12 only occurs in animal-based products- meat, fish, eggs, and milk. Still, certain foods in that category contain significantly higher amounts of vitamin B12 than others. So you may think you’re taking in enough chicken or beef to keep your vitamin B12 at a normal level, when really you’re missing out on some of the richest sources of this essential B vitamin.

(If you follow a vegan or vegetarian diet, then it is crucial that you supplement with vitamin B12 regularly in order to prevent debilitating symptoms of vitamin B12 deficiency.)

What about Vegan Vitamin B12?

Shellfish

Seafood provides some of the most nutritional sources of vitamin B12. One hundred grams of cooked clams provides 98.9mcg of vitamin B12; that’s 1648% of the amount recommended to prevent vitamin B12 deficiency!

Other excellent food sources of vitamin B12 from the seas include mackerel, crab, sardines and caviar.

Organ meat

A 3-ounce serving of cooked beef liver delivers a whopping 70.7mcg of vitamin B12. In fact, before vitamin B12 supplementation, doctors used to prescribe a concoction of pre-digested beef liver (Ew!) as a cure for pernicious anemia.

Chicken Liver pate, moose liver, and grilled chicken hearts are also good food sources of vitamin B12.

Red meat

Not ready for pan-fried liver? A serving of lean chuck beef has about five or six micrograms of vitamin B12, which is the minimum to get your recommended daily allowance.

Lamb chops are also good; they provide half of a day’s worth of vitamin B12.

Milk and eggs

If you follow a vegetarian diet, then it’s important to include lots of dairy foods into your daily diet in order to avoid vitamin B12 deficiency. One cup of nonfat yogurt delivers 25% of the RDA for vitamin B12, while the same amount of Swiss cheese brings you to 60 per cent.

Chicken eggs are not the best source of vitamin B12; one egg yields 36mcg of vitamin B12, or 6% RDA. Comparatively, one duck egg provides 63% RDA of vitamin B12. And if you can get your hands on a goose egg, then you’ll get 122% of the recommended amount of vitamin B12 in one serving!

Please tell us…

Do you eat any of these foods that are highest in vitamin B12? If you follow a vegan diet, then do you supplement with vitamin B12 in order to prevent deficiency?

Do you have any questions or suggestions?  Please leave your comments below.

Share with your friends!

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Like this? Read more:

Five Fat-Burning Foods Rich in Vitamin B12

Benefits and Sources of Vitamin B12, and How to Avoid Deficiency

The DASH Diet: Good Source of B12?

Image courtesy of jiggoja/freedigitalphotos

Eat this to Prevent Hair Loss- 5 Foods for Healthy Hair

Thursday, July 14th, 2011

 

 

Can eating beans prevent premature hair loss? You Bet! Here are some healthy diet tips to stop thinning hair!

EAT THIS TO PREVENT HAIR LOSS- 5 FOODS FOR HEALTHY HAIR- HEALTHY DIET TIPS TO STOP THINNING HAIR, WWW.B12PATCH.COM

Ever look down after taking a hot shower, and see a giant mop-worthy clump of your own hair clinging to the drain cover?

Relax- it happens to everybody.  Just be glad you noticed now, and not after spending a fortune on Rogaine, and other expensive hair loss remedies.

With a few simple changes to your diet, you can effectively turn back the aging process; at least as far as your hair health is concerned.

Including nutritious foods that contain vitamin B12, iron, and zinc will keep your hair lively, lush, and most importantly of all, present.

Here are five essential foods for  your hair:

Lean protein

One of the best nutrients for keeping a full head of hair is vitamin B12, which also extends your natural hair color.  Weak nails, sallow skin, and thinning hair are all evidence of vitamin B12 deficiency, in addition to fatigue, memory loss, and tingling in the hands and feet.  To avoid becoming deficient in vitamin B12, include plenty of lean protein in your diet.  Cottage cheese, fish, and lean cuts of beef are excellent sources of B12 that also boost hair growth.  Other great choices are eggs, chicken, and lamb.  If you follow a vegan diet, then you should take vitamin B12 supplements to avoid low B12 levels.

See On Becoming Vegan: Avoiding Vitamin B12 Deficiency and Others.

EAT THIS TO PREVENT HAIR LOSS- 5 FOODS FOR HEALTHY HAIR- HEALTHY DIET TIPS TO STOP THINNING HAIR, WWW.B12PATCH.COM

Iron

Iron is essential for producing oxygen-toting hemoglobin, making it a necessary ally for healthy hair, skin, and nails.

Dried fruits such as raisins, dates, and figs are dynamic sources of iron, in addition to tofu, dark leafy greens, and iron-fortified cereals.

For maximum absorption, pair iron-rich foods with vitamin C.  Think spinach salad with chopped strawberries, or date-nut shakes with Mandarin orange segments.

EAT THIS TO PREVENT HAIR LOSS- 5 FOODS FOR HEALTHY HAIR- HEALTHY DIET TIPS TO STOP THINNING HAIR, WWW.B12PATCH.COM

Zinc

Zinc deficiency is a common cause of male pattern premature baldness.  Zinc is essential for cellular regeneration, maintaining balanced hormone levels, and keeping your hair follicles strong- all of which significantly affect your hair growth.

Oysters are rich in iron, zinc, and vitamin B12, making it an optimal choice for healthy hair.  Other seafood dishes that have zinc are shrimp and clams.

Don’t like fish?  Meat, poultry, and nuts are also rich in zinc.

EAT THIS TO PREVENT HAIR LOSS- 5 FOODS FOR HEALTHY HAIR- HEALTHY DIET TIPS TO STOP THINNING HAIR, WWW.B12PATCH.COM

Omega-3 fatty acids

Omega-3s are healthy for the skin of your scalp, in addition to promoting hair growth.  Doctors often prescribe omega-3 oils to help boost hair growth following chemotherapy.

Flax seed is high in omega-3 fats and iron.  Sprinkle ground flaxseeds on salads and yogurt for a healthy boost of nutrients with a nutty flavor.  Salmon is also full of omega-3s; if you like canned salmon, choose the bone-in variety for extra calcium.

EAT THIS TO PREVENT HAIR LOSS- 5 FOODS FOR HEALTHY HAIR- HEALTHY DIET TIPS TO STOP THINNING HAIR, WWW.B12PATCH.COM

Silica

Silica is a nutrient that is essential for properly absorbing vitamins and minerals from food.  To benefit fully from foods that boost hair growth, you should include foods that contain silica.

Bean sprouts top the list as the most silica-rich foods.  Other selections with silica are cucumbers, bell peppers, and potatoes.

EAT THIS TO PREVENT HAIR LOSS- 5 FOODS FOR HEALTHY HAIR- HEALTHY DIET TIPS TO STOP THINNING HAIR, WWW.B12PATCH.COM

Related reading:

Ten Bites to Better Brain Power

7 Commandments for Taming Frizzy Hair

Vitamin B12 for Healthy Hair, Skin and Nails

Sources:

Foods That Prevent Hair Loss – FoxNews.com

How to slow or reverse hair loss with a healthy diet and nutritional supplements

Losing Your Hair? Eat These 9 Foods

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