Nutrition Challenge: Boost that B12!

Do you get enough vitamin B12 in your diet? Many people – especially those who eat a plant-based diet – struggle to get enough.

Vitamin B12 is a powerful energy and mood booster – just look at the label of any energy drink or supplement and you’ll be amazed at how many B vitamins they contain! 

It also helps keep our brains and hearts healthy, aids in digestion, and plays a role in red blood cell development and curbing anemia. 

This week we’re going to make sure we’re getting enough B12 from whole food sources! 

The daily recommended amount for adults is 2.4 micrograms (mcg) a day – although pregnant women need more.

Because B12 is most prevalent in animal products, people who eat a vegan diet can struggle to get enough, as can people who have problems absorbing nutrients when they digest food.

Top sources include:
❤️Organ meats (a 3.5-oz serving can contain more than 1,000 percent of the RDI)
🐟Wild-caught salmon 
🐂Grass-fed beef
🍳Eggs

Nutritional yeast can be a good plant-based source – ¼ cup contains 290 percent of the RDI. Sprinkle it over your veggies for a tasty and healthy B12 boost.

This week, your challenge is to consume at least 2.4 mcg of B12 EACH day this week!! 

Here’s a great site that’ll show you exactly how much B12 is in the foods your eating, so you can tally your numbers:
www.dietitians.ca/getattachment/45413d68-0639-4ad6-8de6-10eb97556e5f/FACTSHEET-Food-Sources-of-Vitamin-B12.pdf.aspx  

Are you in? Let us know!

REFERENCE: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/