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10 foods high in B12 (and the best B12 supplements)

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Stroll down the beverage aisle at the grocery store and you’re sure to find an energy drink (or five) with a label adorned with B12. And while there is a grain of truth there, it is primarily marketing. After all, vitamin B12 is not a stimulant. Does not give you more EnergyRather, B vitamins play an important role in converting what you eat within Energy. Put another way: while vitamin B12 is related to energy, it doesn’t give you the same caffeine boost as a Cup of coffee. But the good news is, there are many high-B12 foods that you can incorporate into your diet to help boost your energy (and your overall health and well-being, too!).

If you think of your body as a car, vitamin B12 helps keep your engine running. It is an essential vitamin, as is iron it is an essential mineral. Along the same lines, along with foods that contain iron, there are also a variety of foods with B12. From clams to cheese, vitamin B12 is present in ingredients of animal origin. As an omnivore, there is a lot to choose from. Plant foods, however, do not contain vitamin B12. If you are plant-oriented (or completely vegan), you don’t have to worry. Vitamin B12 supplements are widely available.

Since your body does not produce vitamin B12 on its own, it is important to get it from what you eat, be it animal-based foods or a high-quality B12 supplement. This nutrient does a host of things for your body, from helping make your DNA to creating red blood cells. It is vital, to say the least. When was the last time you had your B12 level checked? Fortunately, most people Get enough of this vitamin in the US, but if you’ve recently made changes to your diet, talk to your healthcare provider about vitamin B12.

Read on to learn more about B12, the top 10 foods high in B12, and recipes for cooking them.

What is vitamin B12?

Vitamin B12 is a water soluble vitamin. It is one of the eight B vitamins that helps the body convert food into glucose. This, in turn, gives you energy. Your body needs vitamin B12 to stay healthy. It plays an essential role in the formation and metabolism of red blood cells. It also helps in your ability to make DNA (the genetic material in your cells).

Vitamin B12 also has a number of additional functions. From supporting the well-being of your nervous system to preventing anemia, vitamin B12 is key. In fact, vitamin B12 helps maintain the overall health of nerve cells.

Why do we need vitamin B12

It is important to maintain adequate levels of B12 in the body. It is vital for human life. Due to its role in red blood cell production, supporting brain health and nerve function, we need vitamin B12 to thrive. In order to pregnant and lactating womenSpecifically, vitamin B12 is necessary for neurological development, red blood cell production, and a baby’s immune system.

How much B12 should you consume per day?

The standard supplemental dose of vitamin B12 is 1 to 25 mcg per day. The recommended dietary allowances (RDAs) of vitamin B12 vary. Ultimately, the amount of vitamin B12 you need is primarily based on age. Broken down even further, these are the ranges in micrograms:

  • birth-12 months: 0.5 mcg
  • 1-3 years: 0.9 mcg
  • 4-8 years: 1.2 mcg
  • 9-13 years: 1.8 mcg
  • 14 years and older: 2.4 mcg
  • teens and pregnant women: 5-10 mcg
  • teens and breastfeeding women: 5-10 mcg

As you can see, pregnant and lactating women need higher levels of B12. Research shows that when combined with folic acid, Vitamin B12 supplements can help prevent birth defects of the nervous system and spine in babies.

Ultimately, we are all bio-individuals. Your nutrient needs are unique to your body. I recommend getting a blood test and consulting with your doctor or healthcare professional before significantly increasing your B12 intake.

What are the symptoms of B12 deficiency?

Vitamin B12 deficiency can damage nerves and affect memory and thinking. Some symptoms of B12 deficiency include:

  • Weakness or tiredness
  • Heart palpitations and shortness of breath.
  • Pale skin
  • A soft tongue
  • Gastrointestinal problems, such as constipation
  • Sensation of tingle
  • Impaired vision or lightheadedness

I am on a plant-based diet, do I need to supplement with B12?

Yes. Vegans are more likely to be deficient in vitamin B12. In fact, vegetarians, pregnant women, and nursing mothers will want to monitor their diets closely to make sure they are getting enough vitamin B12.

I am anemic, do I need to supplement with B12?

Possibly. After all, not having enough B12 can lead to anemia, which means that your body does not have enough red blood cells. Vitamin B12 is necessary to make red blood cells, which carry oxygen throughout the body. Without enough red blood cells, your tissues and organs don’t get enough oxygen. In turn, this can make you feel weak and tired. Of course, consult your doctor or healthcare provider if you think you need to supplement with vitamin B12.

I need more energy, should I supplement with B12?

It depends, of course! While some people feel an immediate energy boost from taking a B12 spray, others may not experience any effect. Personally, if I follow a more plant-based diet, I notice a difference when I take a B12 supplement. However, quality and absorption are important. More on that below.

Ultimately, it all comes down to deficiency. If you determine that you are deficient in B12through a blood testyou will probably benefit from supplementation. In essence, because B12 helps convert food into energy, you can better utilize your snacks and meals when B12 is in a normal range. However, other lifestyle factors are also important. For example, if your energy levels are low due to stress or lack of to sleep, B12 supplementation will not necessarily give you the energy boost you need.

2 tips to improve the absorption of B12 in the body

  1. B12 absorption can be increased by taking folate (another vitamin B) at the same time. Whether in a supplement or a food source, the two go hand in hand. Foods with folic acid include chickpeas, liver, pinto beans, lentils, avocado, and more.
  2. If you are supplementing, look for a B12 supplement that contains methylcobalamin or adenosylcobalamin. Both avoid several potential problems in the absorption cycle). Cyanocobalamin, by contrast, is the least absorbable. A quick review of the label will suffice.

Best B12 Supplements

While there are many ways to get vitamin B12 through your diet, and there are many food of animal origin that are high in vitamin B12 – supplementation is an easy way to ensure you are getting the recommended daily allowance.

Keep in mind that most supplements contain much higher doses than you actually need (often 500 to 2500 mcg). That said, these amounts are generally considered safe. A tolerable maximum intake has not been established due to the low risk of B12 toxicity. The body excretes excess vitamin B12, but supplementation with higher doses will likely cause the urine to turn a brighter yellow hue (which is harmless). My favorite B12 supplements are sprays of Mary Ruth’s other Garden of life.

Is it possible to eat too many foods rich in vitamin B12?

Short answer, no. In fact, the Office of Dietary Supplements (ODS) it does not provide an upper limit for vitamin B12. This is because most people tolerate vitamin B12 well without unwanted side effects. When you take in more B vitamins than your body has for immediate use, the excess is excreted through your urine. Unlike other water-soluble vitamins, the liver stores large amounts of B12. In fact, tents can potentially last three to five years in healthy adults. In other words, if you stop consuming vitamin B12, it usually takes more than five years for your body’s stores of this vitamin to be depleted.

Edie’s Top 10 B12-Rich Foods to Add to Your Diet

The foods richest in vitamin B12 are organ meats, trout, salmon, yogurt and egg yolk. Although plant foods do not produce vitamin B12, certain packaged foods are fortified with vitamin B12, such as non-dairy milk and meat substitutes.

B12 levels: 14 mcg per 2.5 oz

The recipe: Secret liver burgers

B12 levels: 7.9 mcg per 2.5 oz

The recipe: Nikoise tuna toast

B12 levels: 3.3 mcg per 2.5 oz

The recipe: Baked Pesto Salmon

B12 levels: 2.2 mcg per 2.5 oz

The recipe: Easy canned tuna pasta

B12 levels: 1.5 mcg per 1 cup

The recipe: Cottage cheese breakfast bowls

B12 levels: 1.5 mcg per 1.5 oz

The recipe: Ham, apple and swiss panini

B12 levels: 1.3 mcg per 2.5 oz

The recipe: Slow cooker roast beef

B12 levels: 1.3 mcg per ¾ cup

The recipe: Raspberry Chia Yogurt

B12 levels: 1.1 mcg per 1 cup

The recipe: Basic French Toast

B12 levels: 0.8 mcg per 2.5 oz

The recipe: Orange Chili Glazed Pork Loin

Shop Edie’s Favorite Vitamin B12 Sprays:

Mary Ruth Organic B12 Methyl Spray, 1 oz

What are your favorite recipes high in vitamin B12?

Lifestyle

15 naturally sweetened desserts for when you’re cutting back on sugar

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About a year ago, I realized (or just came out of denial …) that I needed to do something about my sugar intake. I love sweets, but every time I indulged, I noticed that I didn’t feel good afterwards. My stomach felt uncomfortable and I felt lethargic. After some research, I realized that my body might be responding poorly to the constant spikes in my blood sugar. In other words: I was eating too many desserts. This heartbreaking understanding led me down the path of finding naturally sweetened desserts.

Not willing to completely eliminate desserts from my diet, I immersed myself in the world of sugar and decided to eliminate refined sugars from my diet. Life is too short not to indulge yourself once in a while! We are fortunate to live in an age where we all have access to unlimited numbers or recipes to suit each and every dietary requirement.

First, we have to break down the different types of sugars. Refined sugars are sweeteners produced from sugar cane or sugar beet (this includes white and brown sugars, molasses, cane sugar, etc.) Natural sugars they are fruits, honey, maple syrup, and coconut sugar. Natural sugars are less processed than refined sugars, which must go through a refining process to become white sugar, brown sugar, and more. I aim to avoid processed foods, so it makes sense that I try to avoid processed sugars as well.

Natural sugars vs. refined sugars

Natural sugars have a medium-low glycemic index, while refined sugars have a high glycemic index. Carbohydrates with a higher glycemic index are absorbed by the blood system faster than lower indexes, causing blood sugar to rise rapidly. Then your pancreas has to work overtime to lower your blood sugar, making you feel sluggish and fatigued. The longer this lasts, the more damaging the long-term effects will be – think about weight gain, obesity, and diabetes.

Although I wasn’t necessarily looking for the health benefits of sugar, it’s helpful to know that sugarcane has very few nutrients, while natural sugars generally have more nutrients.

Why wouldn’t you choose the most nutritious option? *A quick note: We are not saying that it breaks down to natural sugars or that they are necessarily good for you. You still need to closely monitor your sugar intake!

For me, replacing refined sugars with natural sugars meant that if I wanted something sweet, I most likely need to bake it myself. There are a lot of complexities in baking when it comes to this, so I let the pros figure it out. To my surprise, there are so many amazing recipes that use only natural sugars. Trust me, they won’t let you down!

Scroll on to see some of the best naturally sweetened desserts …

These cupcakes can be made grain-free and dairy-free, making them one of my favorite naturally sweetened desserts thanks to their delicious combination of banana, pineapple, and coconut.

Nut cake by Cookie & Kate

Pamper yourself with this delicious and delicious pecan pie recipe. Unlike most pecan cakes, which are sweetened with corn syrup and refined sugar, this pecan cake is naturally sweetened with real maple syrup.

This stunning slab cake is also vegan and grain-free, making it the perfect summer dessert. But here’s why it’s on my must-have list. The crust is made with coconut oil and the filling is naturally sweetened with orange juice and honey / maple syrup.

Keep it fresh with some pudding, it’s one of the most delicious naturally sweetened desserts out there! Maple syrup also keeps this recipe naturally sweetened.

It’s year-round ice cream season in my opinion, and this five-ingredient refined sugar-free, gluten-free, vegan, paleo dessert recipe is as good as it gets. Oh, and it’s just five minutes of active preparation. This recipe calls for honey, but you can also substitute maple syrup for it.

This grain-free cheesecake couldn’t be easier to make for your next gathering with a honey lemon filling that is truly delicious.

These vegan, grain green brownies are as delicious as they are good for you. It’s one of my most loved naturally sweetened desserts thanks to the dates that also help create the doughy texture.

Sometimes you just need a few good old-fashioned cinnamon rolls, and this one is a real treat. This recipe uses coconut sugar and maple syrup as sweeteners and you can also make them vegan / dairy-free by using dairy-free butter and almond milk, or regular butter / milk is good too.

Don’t you just love classic shortbread cookies? These are made with almond flour and maple syrup and taste just like the classic, if not better.

Treat your sweet tooth with these delicious chocolate chip cookies. Thanks to the coconut sugar, they also make a nice chewy bite.

You would never guess that this chocolate leaf cake is a naturally sweetened dessert, it is a total crowd pleaser, but also baked in one pan. Yes, just bake, pour some frosting on top, add a few chocolate shavings for good measure, and voila!

Do you need another ice cream option? This strawberry rhubarb recipe is such a happy and delicious dessert. The strawberries and bananas make it sweet and flavorful and the rhubarb swirl adds a sweet and spicy touch.

You can’t beat the banana bread, and this recipe is as good as your mom’s. This recipe, however, is naturally sweetened with honey or maple syrup, which offers some trace nutrients that white sugar does not.

Elevate your next meal with this Strawberry Mascarpone Tart with a gluten-free almond flour cake batter, a fluffy maple-sweetened mascarpone filling, and fresh strawberries on top.

Do you feel English? Whip up your sticky caramel pudding the next time you want to make a naturally sweetened dessert with less than 7g of total carbs per serving. To keep carbs low, dates were replaced with yacon syrup, which is only about 12g per tablespoon. For the sauce, you need Swerve Brown other Sweet Bocha or allulose sweetener to create the rich, sticky sauces that mimic caramel.

This post was originally published on June 19, 2019 and has since been updated.

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Lifestyle

What are carbohydrates? Are they really the enemy? Let’s find out

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Editor’s note: McKel Hill, MS, RDN, LDN is a dietitian and founder of Nutrition stripped away.

Over the years, I have found that many of my clients and readers of Nutrition stripped away they are cautious when eating carbohydrates. Their reservations are based on biased articles in the media that support one diet over another, the proliferation of no-carb diets, such as ketogenic. So what is a carbohydrate?

Many of you can equate carbohydrates with bread and pasta. You are correct in that thinking, but you can also find them in fruits, vegetables, grains, legumes, nuts, seeds, dairy products, and many sweet desserts. A carbohydrate is a molecule that is made up of multiple atoms of hydrogen, carbon, and oxygen, and is known as a saccharide. You may have heard of one or a few of the four types of carbohydrates: mono, di, oligo, and polysaccharides. If you took Latin, you will recognize that mono and disaccharides are the “smallest” variations of the four types of carbohydrates. These are primarily known as sugar (think sucrose, glucose, lactose, etc.). On the other hand, polysaccharides are carbohydrates that contain fibers.

If you’ve ever wondered how this important macronutrient plays an essential role in your daily health, then you’ve come to the right place. I’ll give you the full scoop on all carbs and some ways to incorporate a healthy combination of whole food carbs into your diet.

What do carbohydrates do for our bodies?

Carbohydrates, along with fats and proteins, are macronutrients that our body uses for energy. Our brains, muscle tissue, and cells use carbohydrates in different ways, in different amounts and proportions.

Your body can produce energy from healthy fats and proteins through various processes, and you don’t technically need to consume carbohydrates to survive. However, carbohydrates are the preferred energy source that our body can use.

What are good carbohydrates?

Complex carbohydrates play an important role in a healthy, balanced diet.

They give you sustained energy that won’t collapse in an evening crash, fuel your post-work training class, work to balance blood sugar, and provide fiber to support healthy digestion.

What foods have carbohydrates?

Start here to find whole food carbohydrate sources:

Simple carbohydrates versus complex carbohydrates

So what are refined carbohydrates? You can go a step further and think of these four types of carbohydrates as “simple” and “complex.” Simply put, monosaccharides and disaccharides are also known to be refined and found in processed foods like cookies, candy, and soda.

However, they can also be found in many fruits, coconut water, and honey. These types of carbohydrates are digested very quickly and can be It is used specifically to elicit an insulin response, which is an increase in your body’s response to the sugar you have eaten. It drives glucose (also known as sugar) into your cells (such as muscle cells) for energy or is stored for the future in fat cells. These hidden sugars are incredibly cheap to produce, making it easy for large companies to use them in their food products.

On the other hand, oligosaccharides and polysaccharides are slowly digested; Think of them as high-fiber carbohydrates. These types of carbohydrates are known to be “complex” and can include anything like carrots, apples, broccoli, whole wheat grains, and quinoa.

Complex carbohydrates go beyond simple sugars – they also have fiber and starch.. Since they often contain more nutrients, they are also considered to be more beneficial to health.

Moral of the carbohydrate story

Once you recognize that carbohydrates are not the enemy, you will be better equipped to achieve your health goals.

And even though I won’t say thatOne carbohydrate is “worse” than the other, most of us who strive to lead a healthy lifestyle want to prioritize complex carbohydrates and carbohydrates found in vegetables and fruits.

Additional Resources

I’ve always found that being inspired by fresh new recipes and reading informed tips is the perfect push in the right direction to keep me inspired and motivated for healthy eating. The Guide to Master Meal Planning Offers a year of recipes, meal planning tips, and resources to prepare you for success in your goals. Let’s say you take the guesswork out of healthy eating.

This post was originally published on January 10, 2018 and has since been updated.

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Lifestyle

Pea salad with mint and microgreens

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** This recipe is from our Tastemakers interview with Kennesha Buycks. Read the full story here! **

The Pea Salad with Mint and Microgreens post appeared first on Camille Styles.

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Lifestyle

Roasted Mushrooms with Thyme and Smoked Salt

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** This recipe is from our Tastemakers interview with Kennesha Buycks. Read the full story here! **

The post Roasted Mushrooms with Thyme and Smoked Salt appeared first on Camille Styles.

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Lifestyle

Roasted Mushrooms with Thyme and Smoked Salt

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** This recipe is from our Tastemakers interview with Kennesha Buycks. Read the full story here! **

The post Roasted Mushrooms with Thyme and Smoked Salt appeared first on Camille Styles.

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Lifestyle

Pea salad with mint and microgreens

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** This recipe is from our Tastemakers interview with Kennesha Buycks. Read the full story here! **

The Pea Salad with Mint and Microgreens post appeared first on Camille Styles.

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Lifestyle

15 quick and healthy dinner recipes to get you through the week

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Even the most avid home cooks can occasionally go blank – sometimes, you fall into a race and just can’t think of any new ideas about what to cook. Of course, in an ideal world, we would all have plenty of time each night to prepare delicious and healthy meals for ourselves and our loved ones, but sadly, that is not the reality on most nights. That’s why I’m always looking for quick, healthy dinner recipes to turn to when I need a little nudge in the right direction.

Most of the healthy dinner ideas in this group can be created with items you already have in your refrigerator and pantry. We have included a varied variety of recipes with all kinds of ingredients to ensure you can work with what you have. They’re highly customizable too, so you can change a few things here and there and replace them with whatever. has stored in your kitchen. The following recipes include a combination of vegetarian, gluten-free, and meat options; there really is something for everyone, regardless of dietary restrictions.

So, pick up some seasonal ingredients, load up on your pantry staples, and prepare to be truly wowed by these quick and healthy dinner recipes. Getting a really delicious and good meal for yourself shouldn’t take hours, or cost you an arm and a leg.

Read on for 15 Favorite Healthy Quick Dinner Recipes!

Who doesn’t love breakfast for dinner? These baked eggs put a twist on a traditional shakshuka and are incredibly tasty.

How beautiful are the colors of these chicken fajitas?

With only 10 ingredients needed, this plant-based, gluten-free dish is so satisfying.

There is nothing easier than tossing some sweet potatoes into the oven and then topping them with delicious treats like avocado and sour cream. It’s one of our favorite quick and healthy dinner recipes!

Doesn’t this seem like a real feast for the senses? We guarantee that it will become your new weekly resource.

Toss in these delicious lettuce wraps next time you’ve got a little time but crave some serious flavor. It’s a great idea for an easy and healthy dinner.

This refreshing and satisfying cereal bowl is packed with nutritious veggies and is so easy to make. It is also perfect for preparing meals; it’s guaranteed to become one of your quick and healthy dinner recipes.

Kitchari by Minimalist Baker

Get those vitamins in you with this comforting and nutritious dish. It’s so quick to prepare on a busy weekday night, and you’ll also get all the nutrients you need.

I’m of the opinion that the soup is for all seasons, so this quick and healthy recipe is next on my list.

You will never believe that this hearty and healthy meal cooked in just 30 minutes!

This tasty dish takes less than thirty minutes to make and can be made with simple ingredients that you probably already stocked.

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Tech

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Lifestyle

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15 naturally sweetened desserts for when you’re cutting back on sugar

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