Tag Archives: foods with vitamin B12

40 Healthy Foods that Boost Energy- the Master List

Want to boost energy, prevent fatigue, and restore mental alertness? In addition to taking daily vitamins and minerals, and preventing vitamin B12 deficiency, it’s important to make sure you’re eating the right foods for maximum energy.

40 Healthy Foods that Restore Energy- the Master List

Boost energy with these foods

For more energy throughout the day, you need to fill up on foods with high-octane, complex carbohydrates, lean proteins, and soluble fibers for normal digestion.

Look for energizing foods that provide antioxidants, minerals, and plenty of B vitamins for stamina, neurological integrity, and healthy metabolism.

Below is a list of the best healthy foods that provide the most energy.

  1. Apples– healthy fiber, fructose, vitamin C, antioxidants, and boron for alertness
  2. Bananas– B-vitamins, calcium, iron, magnesium, healthy fiber, and potassium
  3. Red bell peppers– vitamin C, healthy fiber, phytochemical lycopene, and vitamin B6.
  4. Carrots– healthy fiber, Beta-Carotene
  5. Celery– water, fiber, vitamin C, B-vitamins, potassium and sodium
  6. Tomatoes– vitamin C
  7. Sweet potatoes– vitamin A, vitamin C
  8. Pumpkin– potassium, fiber, vitamin A
  9. Spinach– iron, vitamin C, vitamin A, calcium, and folate
  10. Cantaloupe– B-vitamins, potassium, fructose, and water
  11. Watermelon– B-vitamins, potassium, fructose, and water
  12. Pineapple– Vitamin C and bromelain
  13. Mango– Vitamin C
  14. Sea vegetables– calcium, iron, magnesium, and potassium
  15. Dried figs– iron, potassium
  16. Raisins– iron, potassium
  17. Strawberries– vitamin C, soluble fiber, antioxidants
  18. Blueberries– antioxidants
  19. Sauerkraut– probiotic balance
  20. Tossed leafy green salad– iron, vitamin C, vitamin A, calcium, and folate
  21. Kidney beans– soluble fiber, vitamin B, iron, magnesium, potassium, zinc and calcium
  22. Hummus– protein, soluble fiber, iron, vitamin C, vitamin B, magnesium, potassium, zinc, calcium and folate.
  23. Soy– soluble fiber, vitamin B, iron, magnesium, potassium, zinc and calcium
  24. Lean meatsvitamin B12, tyrosine
  25. Lentils– soluble fiber, vitamin B, iron, magnesium, potassium, zinc and calcium
  26. Crabvitamin B12, lean protein
  27. Salmonvitamin B12, low-fat protein, omega-3 fatty acids, and Coenzyme Q10
  28. Low-fat yogurt– protein, calcium, and vitamin D
  29. Omelet– healthy protein, vitamin B12, tyrosine, iron, and yolks contain choline for mental energy
  30. Iron-fortified cereals– iron, healthy fiber, B-vitamins, and magnesium
  31. Brown rice– healthy filling fiber, manganese , magnesium, B vitamins
  32. Quinoa– soluble fiber, complete protein, vitamin B, iron, magnesium, potassium, zinc and calcium
  33. Oatmeal– B vitamins, soluble fiber, and boosts energy
  34. Dark chocolate– flavanols, iron and magnesium
  35. Pumpkin seeds– protein, tyrosine, iron, vitamin K, magnesium, calcium, and Coenzyme Q10
  36. Nuts– selenium, B- vitamins, copper, vitamin E, omega-3 fatty acids, tyrosine, magnesium,  manganese, iron, and Coenzyme Q10
  37. Lemon-mint water– vitamin C, prevents dehydration and fatigue
  38. Coconut water– electrolytes to prevent dehydration and fatigue
  39. Green smoothie– combined energy-boosting nutrients of yogurt, leafy green vegetables, apples, and bananas
  40. Tea– caffeine, L-theanine

How’s your B12?

Sometimes, daily fatigue, dizziness, and muscle pain is a result of low vitamin levels, particularly in energy-boosting vitamin B12. A blood test will tell you if you need to increase your vitamin B12 intake.

Vitamin B12 can be found in most protein foods, such as beef, chicken, fish, eggs, and dairy products. If you have vitamin B12 deficiency, then you may require extra B12 outside of the food pyramid.

An easy way to maintain healthy vitamin B12 levels is to use vitamin B12 supplements that replenish cobalamin in the blood supply quickly and efficiently.

Here are some good ones to try.

Your turn!

What foods do you think provide the most energy?

What nutritional supplements do you take for stamina, memory, and mental focus?

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

Did you like this? Please share.

Sure you’re Getting enough Vitamin B12? Infographic

So, you think you’re getting enough vitamin B12 in one day? If you’re one of many who suffer from vitamin B12 malabsorption, then you need upwards from 1000 micrograms of B12 each week. Sounds easy? Guess again.

Sure you’re Getting enough Vitamin B12? Infographic

Vitamin B12 deficiency epidemic

Vitamin B12 occurs only in animal-based foods such as beef, chicken, fish, and dairy products like cheese and eggs. If you’re a vegan, then it’s time to start taking vitamin B12 supplements, in order to prevent vitamin B12 deficiency, a condition that back in the 20s was a fatal disease known as pernicious anemia.

Scary stuff.

These days, vitamin B12 deficiency is still epidemic, though not as pernicious as it used to be. Still, many people are at risk for permanent nerve damage resulting from long-term vitamin B12 deficiency, so it’s a good idea to make sure you’re getting enough into your blood supply.

The reason for the epidemic is simple– these days, there exist more factors that lead to vitamin B12 malabsorption than ever before. Your ability to digest and use vitamin B12 from foods diminishes exponentially with each risk factor.

 B12 deficiency risk factors include:

  • Family history for pernicious anemia
  • Family history for autoimmune disease
  • Gastritis or other damage to the stomach
  • Gastrointestinal illnesses such as Crohn’s disease, ulcerative colitis or GERD
  • Lupus
  • Fibromyalgia
  • Alcoholism
  • Bariatric surgery, such as gastric bypass
  • Vegan dieting
  • Migraine
  • Medications for diabetes, acid reflux, depression, and birth control

Foods with vitamin B12

If you’re not able to digest vitamin B12 from foods, then doctors recommend anywhere between 1000 to 3000 micrograms of vitamin B12 each week in order to prevent deficiency and start feeling better.

How much is that? Our infographic gives you an idea- to get just 1000 micrograms of vitamin B12, you would have to eat 11 servings of clam chowder…14 plates of fried liver with onions…or 17 sushi rolls of fish eggs.

Though beef is touted as one of the best sources of vitamin B12, you would actually need to eat 80 servings of beefsteak to get even close to the amount of vitamin B12 you would need to get your B12 levels back to normal.

That’s why it’s so important to take your vitamin B12 supplements, if you are experiencing even mild to medium symptoms of vitamin B12 deficiency.

Your life and your health depend on it. Take as much vitamin B12 as you feel that you need until symptoms of tiredness, sadness, sluggishness, and memory problems disappear.

There is no danger of overdose with vitamin B12, so it’s perfectly safe to take more than you think you’ll need, to be on the safe side.

Here is our free infographic:

Foods with vitamin B12
Infographic by Vita Sciences and the Vitamin B12 Patch

Did you like this? Please share.