This week, LetsGetChecked discuss the best Vitamin B12 recipe ideas to boost your vitamin B12 levels for optimal health.
Vitamin B12 is responsible for producing DNA, maintaining a healthy nervous system and generating red blood cells which carry oxygen around the body.
A deficiency in Vitamin B12 is responsible for symptoms ranging from fatigue to psychosis. Vegetarians and vegans are often lacking in vitamin B12 as the body cannot produce the mineral independently. Higher concentrations of B12 can be found in fish, meat, eggs and dairy products.
If you have a vitamin B12 deficiency, you could become anaemic, in which red blood cells, that are lacking in oxygen are not serving organs correctly. Anaemia is the most common blood disorder in the U.S, with a reported 3.5 million sufferers of the condition.
Eating for health is paramount in ensuring your health is functioning at a high level. Here at LetsGetChecked, we have compiled a list of the best recipes to boost your vitality.
Symptoms Of A Vitamin B12 Defeciency
- Pale skin
- Dizziness/Feeling faint
- Loss of vision
- Numbness/Tingling of the skin
- A smooth tongue
- Feeling low or depressed
- Memory loss
- Constipation/Gas/Changes in appetite
For The Fish Lover
Vitamin B12 can be found in most oily fish including tuna, prawns, sardines, mussels, clams, oysters, crab, trout and herring. Why not make a seafood tagliatelle for a fish lover people pleaser? This recipe can be whipped up in 25 minutes and serves four.
3.5 x cups fresh egg tagliatelle
2 x cups fresh vine tomatoes
1 x onion
2 x tablespoons crushed garlic
3 x cups fresh spinach
2 x cups fresh prawns
3 x cups mussels
1 x cup crab
2 x fillets salmon
1 x cup cooking cream
½ x cup parmesan
3 x tablespoons lemon juice with chopped coriander
- Begin by simmering your mussels in a large pot (this will take 5-7 minutes). Chop onion and garlic and add to another pan which contains two tablespoons of olive oil.
- Sauté the onion and garlic for 6 minutes until soft, then add salmon, prawns and pre-prepared crab which is in mouthful-sized portions. Fry slowly, turning occasionally.
- Put the tagliatelle on to boil.
- Next add your chopped vine tomatoes and spinach to the pot and stir slowly.
- Add pasta to the pan.
- Add the cream and the parmesan until the sauce is hanging to the tagliatelle
- Add mussels, cracked pepper, coriander and lemon wedges. Voila! The perfect al fresco dish brimming with Vitamin B12.
For The Vegetarian
Being observant of your Vitamin B12 intake is essential for those who avoid products that are rich in the vitamin. Vegetarian can obtain vitamin B12 in eggs, cottage cheese, swiss cheese and fortified cereals. Here’s the perfect recipe for a B12 brunch for two.
4 x large organic eggs
3 x tablespoons cottage cheese
4 x slices swiss cheese (grated)
2 x spicy vegetarian sausages
1 x tablespoon parsley
2 x teaspoons cracked black pepper
2 x teaspoons olive oil spread
1 x red pepper
4 x slices fortified wholemeal bread
1 x tablespoon sweet paprika
- Begin by heating the skillet on a low heat with olive oil spread. While the pan heats, beat four eggs together adding cracked black pepper.
- Turn the heat on the skillet down and stir the eggs together, as they begin to scramble, spoon in cottage cheese to the mixture.
- Place onto a plate and top with grated swiss cheese. While the eggs are finishing off, fry your vegetarian sausages and sliced red pepper in sweet paprika and the remaining olive spread, adding sweet paprika. This will create a fried chorizo equivalent.
- As they fry. Place the cheesy eggs on wholemeal toast. (Fortified wholemeal bread contains 0.7 micrograms of B12)
- Top the eggs with the chopped meat free chorizo and red peppers.
- Add a pinch of salt and pepper. Enjoy!
For The Vegan
As there are far fewer sources of Vitamin B12 for those who are vegan, it is recommended that B12 supplements be taken as part of a healthy diet. Fortified cereals and breads, soy milk, tempeh, tofu and mushrooms are sources through which B12 guidelines can be reached. Here is a B12 rich Buddha bowl which serves two.
1 x avocado
½ x red onion
¼ x pineapple
4 x tablespoons of chopped grilled peppers
1 x handful bean sprouts
1 x cup button mushrooms
1 x ½ cup peas
1x ½ cup fresh corn
1 x cup tempeh
1.5 x cup barley
2 x tablespoons peanut butter
3 x spoons dark soy sauce
2 x tablespoons sweet chilli sauce
1.5 x tablespoons mixed sunflower and pumpkin seeds
½ x lemon
- Add barley to a pan, adding 2.5 cups of water per 1 cup of barley. Simmer for 40 to 50 minutes or until the water has absorbed. Slice all of your vegetables into mouth size bites while the barley boils.
- Chop your tempeh into thin strips. Add two tablespoons of olive oil to a pan and add the finely chopped red onion and tempeh. Stir-fry until tempeh is cooked through.
- Slice the grilled peppers, pineapple, bean-sprouts and mushroom while the tempeh and onions fry.
- Add the vegetables and cook until golden brown. Then add peas, corn, barley and stir.
- Add two tablespoons of peanut butter, 3 tablespoons of dark soy and two tablespoons of sweet chilli sauce depending on your preference.
- Assemble in bowls and squeeze half a lemon over the mixture to bring out the natural tastes in the vegetables, and add seeds.
Written by Hannah Kingston | Approved by Medical Director Dominic Rowley