In a post-pandemic era, mental health has taken center stage. People all over the world have become vociferous about depression, brain fog, anxiety, panic attack, etc. Although taking the help of professional counselors and psychiatrists alleviates problems, health experts also recommend including foods rich in B12 vitamin. Yes, you read it right. Also called cobalamin, it is one of the eight types of B vitamins. When one suffers from vitamin B 12 deficiency, it can lead to depression, confusion, dementia, forgetfulness, and poor memory.
Here are the five best sources of vitamin B 12.
1. breakfast cereals
The fortified cereals that we usually consume for breakfast, such as cornflakes and oatmeal, have a large amount of vitamin B 12. Adding milk provides more benefits. To make it tasty, a parfait can be prepared. Just mix in some yogurt and you’re good to go. It usually becomes a challenge to feed the children that breakfast. Present a variety of delicious cooked overnight oats recipes by adding your favorite fruit, nuts and even chocolate.
2.Nori
Sushi wrapped in Nori
Getting enough of this vitamin often becomes a challenge for vegans and vegetarians. You can consider nori which is a dried sheet of seaweed. These are used to prepare sushi. According to some studies, around 4 grams of nori offers around 2.4 micrograms of vitamin B12. To meet the required dose, at least 13 sheets of nori should be consumed per day.
3. Shiitake mushrooms
You must include shitake in your diet if you are a mushroom lover. This variant is a storehouse of vitamin B12. To get the recommended amount, you should consume around 50-60 grams of dried mushrooms per day. Roasted shiitake mushrooms have the highest amount of this vitamin, with 5.6 micrograms in 100 grams.
4. chickpeas
garbanzo beans
Chickpeas have been endorsed by nutritionists for their health benefits and are often suggested as a perfect substitute for chicken. As you add it to your diet, you get plenty of protein, fiber, and vitamin B12. It’s also packed with other essential nutrients that make it a superfood. It can be eaten in different ways. Prepare a highly nutritious salad with cooked chickpeas, sweet corn and chopped vegetables such as tomato, cucumber and lettuce. For the picky eaters, a delicious homemade hummus can do the trick.
5. Tuna
grilled tuna
This fish has been a favorite of many for its high nutrient content, including vitamins, proteins, and minerals. It is rich in vitamin B12; the dark muscles of tuna have the highest concentrations. About 100 grams of cooked tuna is enough for the daily requirement of vitamin B12. You can whip up a wide range of recipes with this delicious fish. The healthiest way would be to have it grilled with minimal use of oil.
Now you know how to deal with mood swings and mental well-being in a healthy way.
