Vitamin B12 (Cobalamin) has many roles within the body, such as creating red blood cells, DNA synthesis and supporting nerve function. However, it is often forgotten that it also plays an essential role in supporting liver health. As well as providing benefits to our circulatory system and nervous system Vitamin B12 provides the liver with the ability to work more efficiently. This is our main organ for detoxification and without enough vitamin B12 can cause issues within the liver such as fatty liver disease.
One of the main reasons why Vitamin B12 is essential for liver health is due to it helping break down homocysteine. Homocysteine is an amino acid which can be harmful when in high amounts. Having high amounts of this amino acid has been associated with causing liver damage. With vitamin B12 helping to reduce homocysteine this reduces stress on the liver.
To get enough vitamin B12 in our diet we need to focus on eating foods which contain this nutrient. As our bodies cannot create it ourselves we need to eat animal based foods. This can make it difficult for people who follow a plant based diet. Below are the top 7 foods to help boost your intake of vitamin B12 and help improve your overall and liver health.
1. Beef Liver
Probably the best source of vitamin B12. You will get more than enough in one portion of beef liver. It contains lots of other essential nutrients such as Iron and Vitamin A to help support liver health.
[PICTURE:https://nutrientshield.com/images/Beef-Liver.jpg Pan Seared Beef Liver with Onion /recipe.php?id=85]
2. Clams
These little shellfish are full of vitamin B12. They are low in fat and are a great source of iron and protein.
3. Fish
Many varieties of fish are high in vitamin B12 including Trout, Salmon and Tuna. Not only will they increase your vitamin B12 intake, but will also provide omega-3s for your heart.
4. Dairy
Milk, Cheese and Yogurt are great sources of vitamin B12. This is a great way to get more into your diet. Especially if you don’t eat a lot of meat.
5. Eggs
This isn’t as high as meat and fish but will still give you a good amount. They can be added to lots of dishes.
6. Fortified Products
If you follow a Vegetarian or Vegan diet then fortified cereals and plant milks are a great source of vitamin B12.
7. Poultry
Chicken and Turkey provide a moderate amount of vitamin B12. They are a lean source of protein.
To help your liver work as well as possible you want to ensure you are getting enough vitamin B12 in your diet. As an adult you should aim to get 2.4 micrograms per day. Although this can vary depending on your age, diet and health conditions. Symptoms of not having enough vitamin B12 can include fatigue, weakness and neurological changes. This can lead to more serious health issues if not addressed.
Adding a mixture of these foods which contain vitamin B12 can help protect your liver. If you are worried about how much you are getting in your diet, especially if you follow a restrictive diet or have issues absorbing it, then talking to a healthcare professional about taking supplements could help. Taking care of your vitamin B12 intake will help look after your liver and your whole body.