Cognition

Scientists Discover That Glucosamine Benefits the Brain

When people think of glucosamine, they automatically think of joint health; however, new studies indicate there may be more to this supplement. Glucosamine benefits stretch well beyond what this natural compound provides for the health of your joints; recent research has shown that glucosamine can also have a positive effect on a variety of cognitive issues. Here is what you need to know about this compound and how taking a glucosamine supplement may benefit both joint health and cognitive function as you age.

What is Glucosamine?

Glucosamine is a natural sugar compound that is found in high concentrations in joints and in the fluid that surrounds cartilage, the tissues surrounding the joints. The human body relies on glucosamine to build and repair cartilage, the connective tissue that protects the bones by providing the right amount of padding.

Cartilage begins to deteriorate as the body ages just as the natural levels of glucosamine begin to fall over time. This breakdown of cartilage may lead to inflammation and pain. However, taking a glucosamine supplement has been shown to slow down the natural deterioration of cartilage, protecting bones in the process.

Glucosamine Benefits

There is a wide body of research examining the benefits of glucosamine on joint health. Because this compound has been demonstrated to decrease the rate at which cartilage breaks down, the primary use of the supplement has been to soothe minor joint pain in people with osteoarthritis. The joint degeneration associated with this condition can cause great pain for many sufferers. This makes glucosamine an important supplement for many people with osteoarthritis, regardless of whether the pain is located in the knees, hip, spine or elsewhere.

Glucosamine supplementation has also been shown to help to treat certain symptoms associated with rheumatoid arthritis. While there is not a significant reduction in the inflammation associated with this medical issue, glucosamine has been demonstrated to be instrumental in assuaging minor pain related to rheumatoid arthritis.

Because of these widely regarded benefits, it is also not surprising to learn that glucosamine is often used as a way to improve knee mobility after surgery or when rehabilitating from a sports injury.

In addition to joint health concerns, some studies have reported that the use of glucosamine may help to suppress the issues that trigger irritable bowel disease in some individuals. Lastly, glucosamine may also mitigate the body’s immune response in cases of multiple sclerosis.

Glucosamine and Cognitive Health

Until recently, the primary benefits of glucosamine have centered around the treatment of ailments related to joint conditions. However, emerging research has shown how this popular supplement may also provide benefits to the brain and cognitive function.

A study out of the University of Kentucky sheds light on how the brain serves as a major reservoir for glucosamine. The findings indicate that glucosamine is a primary component of brain glycogen. Discovering that brain glycogen is comprised of 25 percebt glucosamine has led researchers to wonder if this supplement could be a powerful tool in the fight against cognitive-related health issues.

In limited studies, there is also evidence that glucosamine is able to easily penetrate the blood-brain barrier. As it penetrates this barrier, the presence of the compound has been shown to potentially have a positive effect on an individual’s ability to complete various cognitive functions, such as boosting spatial memory and improving reaction time.

Because of these findings, some medical professionals hypothesize that glucosamine may be a key component in treating cognitive-related health issues in the future. This offers hope to people suffering from neurological diseases such as epilepsy and dementia.

How to Boost Your Intake of Glucosamine

It is nearly impossible to boost your intake of glucosamine without the use of supplements. This is because there are no natural food sources of this compound; it is primarily found in the shells of shellfish, such as shrimp, lobster and crab. Because this compound is not widely found in food, it is important to seek it out in supplement form if you want to enjoy the many benefits.

There are various forms of glucosamine supplements to choose from. The most common types are glucosamine sulfate, glucosamine hydrochloride and N-acetyl glucosamine. It is important to note that there is not any specific research surrounding the use of N-acetyl glucosamine when it comes to treating joint issues. These types of supplements are not to be used interchangeably, making it important that you are taking the right kind of glucosamine for your specific health needs. While most people take glucosamine supplements as a caplet or tablet, it is also available as an injection.

While the body of research regarding the use of glucosamine is fairly new, it is clear that this supplement shows much promise for a variety of health conditions. It is worth your time to look into how this supplement can provide a host of health benefits as you age, both physically and cognitively.

Omega-3 for Kids: Why You Should Boost Your Child’s Intake

May 27 by Ewcopywriting

The therapeutic properties of omega-3s can help in the treatment of many short-term ailments while also providing protection against long-term health conditions. But omega-3 fatty acids are not just beneficial for adults; research has proven that there is no shortage of health benefits of omega-3 for kids. This important fatty acid can produce a profound effect on children’s short-term and long-term health.

Here is what you need to know about omega-3 fatty acids, how they can boost your child’s health and wellness in a variety of ways and how you can ensure that your child is getting sufficient amounts of this nutrient.

What Are Omega-3 Fatty Acids?

If you have spent any time researching vitamins and minerals, you have likely run across studies documenting the many benefits of omega-3 fatty acids. But what are omega-3s exactly? These fatty acids are vital to many health functions, most specifically fetal development, immunity strength, heart health and brain function.

Because your body does not produce these fatty acids on its own, they are considered essential. This means that you need to be proactive about getting them from food and other supplements.

There are three primary types of omega-3 fatty acids. You can find alpha-linolenic acid (ALA) in plant foods, including some vegetables, nuts, seeds and vegetable oils. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fatty fish such as tuna and salmon. Many people also choose to obtain their EPA and DHA from supplements.

Omega-3 for Kids Benefits

Although the generous health benefits of omega-3s is well-documented, it has been more recently that the advantages of this fatty acid for the growing bodies of children has come into light. These benefits include both physical health advantages and an improvement of mental wellness. Here are some of the most compelling reasons to incorporate omega-3 fatty acids into your child’s diet.

Protects Against Asthma

A study out of the UK shed light on how the intentional intake of more omega-3 fatty acids can offer protection against asthma. The intake of these acids provides a preventative measure in the development of asthma in children.

Boosts Brain Health

What parent does not want to boost their child’s brain function? Kids who regularly eat fatty fish or take an omega-3 supplement have been shown to score higher on intelligence quotient (IQ) tests. In addition, multiple studies have demonstrated that omega-3 supplements may decrease the symptoms of attention deficit hyperactivity disorder (ADHD).

Encourages Healthy Sleep Patterns

One of the reasons that children enjoy better mental health and brain function due to the intake of omega-3s is because this fatty acid also encourages healthy sleep patterns. The studies show that regular intake of omega-3s reduces sleep disturbances, supporting healthy sleep patterns.

Lowers Cholesterol Levels

Supplementing with essential fatty acids has been shown to offer protection to kids with unhealthy cholesterol levels. The protection is vital because it helps to guard against the development of heart disease later down the road. The intake of this nutrient provides this protection by increasing the level of healthy omega-3 fatty acids in the bloodstream. The research showed that an omega-3 supplement has the potential of changing the lipid profile of a child’s bloodstream, lowering their risk of heart disease later in life.

How to Incorporate More Omega-3s into Your Child’s Diet

While you may have to work a little harder to incorporate omega-3s into your child’s diet when compared with more accessible nutrients, it is still within reach if you are diligent about this practice. The amount of omega-3s needed to see optimal benefits largely depends on the age and size of your child. Your healthcare provider will be a good resource when determining the dosage goal that is appropriate for your child.

Start with looking at ways to incorporate the omega-3s through food. The gold standard for omega-3s is cold-water fatty fish such as salmon, tuna, mackerel and sardines. Other good food choices include nuts, seeds and plant oils. Walnuts, chia seeds, flax and canola oil are some of the most accessible foods for children.

Fortunately, many of today’s most kid-friendly foods are also fortified with omega-3s, making it even easier for your child to hit the recommended intake for optimal health. It is a good idea to get in the habit of reading labels to find foods that are high in this fatty acid.

Supplements also provide an extra layer of insurance for your omega-3 needs. There are a number of omega-3 supplements designed with a child’s growing body in mind, giving you the assurance that your child will not be deficient in this crucial building block for good health.

As more evidence pours in, it becomes even more obvious that kids can benefit from omega-3 fatty acids. Health-savvy parents would be wise to consider using these fatty acids as a means to supporting optimal health and wellness for their children.

Vitamin D2 and Vitamin D3: What’s the Difference?

May 18 by Ewcopywriting

While it’s known that vitamin D is essential for health, there are important differences between vitamin D2 and vitamin D3. Being aware of these differences is of utmost importance when seeking to improve your health.

What is Vitamin D?

Primarily, vitamin D is a nutrient that helps cells in the body absorb other nutrients. This makes vitamin D an essential nutrient for your continued health, but particularly in helping to maintain strong bone density. That’s because bone strength and growth relies upon calcium for nourishment, but bones can’t absorb calcium directly. When your body has a sufficient supply of vitamin D, this nutrient serves as a bridge that allows the bones to absorb calcium efficiently.

Additionally, vitamin D is a neuroprotective agent that acts as both an antioxidant and an anti-inflammatory agent. This means a sufficient supply of vitamin D will help promote optimal brain cell activity, ensure muscle health and support a strong immune system. The nerves throughout your body also need vitamin D to successfully carry messages to your brain from various parts of the body.

During an infant’s first year of birth, only 10 mcg of vitamin D is needed daily, but that vitamin D requirement rises to 15 mcg after those first 12 months. This requirement remains consistent until individuals reach 71 years of age, at which time 20 mcg of vitamin D daily is recommended throughout the rest of their lives. This can be a challenge in that the best source of vitamin D is sunlight, yet unprotected exposure to the sun raises the risks for skin cancer. Fortunately, there are other available sources of vitamin D, which we will discuss momentarily.

How Do Vitamin D2 and Vitamin D3 Differ?

Vitamin D exists in multiple forms, two of the most common being vitamin D2 and vitamin D3. Before you see out additional sources of vitamin D, it’s important to understand how D2 and D3 differ. These two types of vitamin D have different molecular compositions and they’re derived from different sources.

Vitamin D2 is also called D2 ergocalciferol, while vitamin D3 is known as D3 cholecalciferol. Vitamin D2 is primarily obtained from plant-based foods, while vitamin D3 can be found in meats and other animal-based foods. Even though the nutrients are derived from different sources, they are similar in most ways and researchers have found that both D2 ergocalciferol and D3 cholecalciferol raise the vitamin D levels in the body.

Although both forms of vitamin D can be helpful, vitamin D3 cholecalciferol seems to have a more significant effect on the body. This particular nutrient produces higher levels of vitamin D in the body, and the effects are longer lasting than those resulting from D2 ergocalciferol. In a recent study, researchers found that increasing intake of vitamin D3 in subjects over a five week period had a more profound effect on vitamin D levels within the body than increasing vitamin D2 intake by the same ratio over the same period of time.

Researchers hope to undertake more studies to determine how the two different forms of the vitamin affect overall health. They also want to examine whether or not D2 ergocalciferol and D3 cholecalciferol produce health differences based on age, gender or other differentiating factors. In the meantime, alternative sources of these nutrients can help anyone increase their vitamin D levels without risking excessive sun exposure.

What Are Some Natural Ways to Increase Vitamin D in Your Body?

Besides sun exposure, there are a few reliable ways to increase your body’s vitamin D levels.

Take a Dietary Supplement

You can boost your vitamin D levels with a high quality supplement, such as Vitachron Female or Vitachron Male. These high-quality supplements provide the body with additional D3 cholecalciferol for longer lasting effects. While recent research has linked vitamin D to better sleep, you’ll better enjoy its effects when you take vitamin D in the morning or early part of the day. This is when the body is more efficient in absorbing the nutrient. Additionally, you’ll be less likely to forget your dose if you take it along with with a healthy breakfast.

Include Sources of D3 Cholecalciferol in Your Diet

Typically, seafood is the best food source of D3 cholecalciferol. For example, a single tablespoon of cod liver oil contains up to 170 percent of the daily recommended value for this nutrient. A three-ounce serving of rainbow trout contains 81 percent of the vitamin D you need daily, while a similar serving of salmon contains 71 percent of the recommended daily value. Two sardines and one egg each contain 6 percent of the recommended value, while three ounces of beef liver or tuna contain 5 percent of the recommended daily dose of this nutrient.

Include Sources of D2 Ergocalciferol in Your Diet

You can increase your intake of vitamin D2 by consuming more plant milk, such as milk derived from almonds, oats and soy. Additionally, you can drink orange juice to get more of this form of the nutrient. Fortified cereals also contain higher amounts of vitamin D in this form, so eating a hearty breakfast will help you boost your vitamin D levels each day. Mushrooms and yeast are more good sources of vitamin D, since they require sunshine to grow.

Eat More Dairy

In general, dairy products are also excellent sources of vitamin D. This is especially true with products that are made with fortified milk, such as yogurt and pudding. You can also eat cheeses and eggnog, which provide good amounts of vitamin D as a result of the milk used to manufacture them.

If you’re concerned that you’re not getting enough vitamin D, you should consult your doctor. A simple blood test can determine whether you should start taking a vitamin D supplement or increase your intake of certain foods. Before making any dietary changes, it’s a good idea to consult your doctor to avoid any adverse reactions that may otherwise occur.

Getting More Exercise Proven to Increase Lifespan

Feb 17 by Ewcopywriting

While many people go hard after exercise so that they can look better, getting in shape is about more than looking your best in a swimsuit. Getting more exercise has been proven to protect your heart, boost brain function, curb appetite and even prolong your life. Here are just a few of the reasons why you should abandon your couch potato habits and get moving.

Exercise Prolongs Your Life

The most convincing reason to make exercise a part of your lifestyle is because it has been proven to prolong your life. A 2019 study out of the Swedish School of Sport and Health Sciences in Stockholm found that individual mortality risk decreases with increased levels of exercise. These results are the same regardless of age, gender and general level of fitness.

Even moderate amounts of exercise can lead to greater longevity. Replacing only 30 minutes per day of inactivity with physical movement may boost your lifespan. A 2017 study out of the Columbia University Vagelos College of Physicians and Surgeons in New York City found that those who sat for less than half an hour at a time had the lowest risk of early death.

The study also showed that if you have a job that is sedentary, it is a good idea to be diligent about getting up every 30 minutes to walk a bit. Doing so may lower the risk of a premature death. It is the short spurts of regular movement that may be the key to longevity.

Exercise Protects Your Heart

Consistent exercise can also keep your heart young. A study conducted by researchers at Johns Hopkins University in Baltimore demonstrated that it is never too late to protect your heart through regular exercise. The findings of the study showed that engaging in 150 minutes of moderate to vigorous exercise every week during the middle age years can reduce your risk of heart failure by up to 31 percent.

What was most surprising was the finding that beginning to engage in moderate activity in middle age may reduce the risk of heart failure by 23 percent. This shows that it is never too late to get going with your exercise routine, even if you are starting at a baseline of no regular physical activity. Even making this important lifestyle change later in life can have beneficial effects.

Exercise Improves Brain Function

There is no shortage of research to prove that regular exercise improves brain function. Moving your body and working up a sweat can help to slow down the normal aging of the brain. Exercise may also mitigate the odds developing mild cognitive impairment (MCI).

A study from the University of Miami Miller School of Medicine in Florida revealed that for seniors, spending a minimum of at least 52 hours exercising over an average period of six months may boost the brain’s processing speed. This makes it easier for the brain to process data and perform tasks. This benefit was observed in seniors with no diagnosed cognitive impairment as well as with those who had been previously diagnosed with MCI. Comparatively, seniors who exercised for an average of only 34 hours over the same time period did not report any benefits.

It is important to note that while there was a definite link between cognitive function and the amount of exercise, the intensity of the activity did not appear to have an impact. Lower intensity exercises were just as effective at providing advantages as more intense activity. The benefits were observed regardless of whether the activity was high-intensity aerobic exercise, strength training or yoga.

Exercise Curbs Your Appetite

Many people erroneously believe that exercise will make you hungrier. However, numerous studies have demonstrated that aerobic exercise actually decreases your overall appetite. This happens as a result of the effect of exercise on the hormones that control your hunger levels.

A study out of the Albert Einstein College of Medicine in Bronx, New York set out to explain why appetite was suppressed after exercise. The results suggest that the increased amount of body heat that occurs as a result of physical activity works to stimulate specific receptors in the brain that decrease the desire to eat.

Getting More Exercise is Valuable in Every Way

All of these reasons point to the fact that getting more exercise is beneficial in a myriad of ways that stretch well beyond just looking good. While it is certainly understandable to want to keep your weight in the healthy range so that you can fit into all of your favorite clothes, these other compelling reasons provide even more motivation to stick with your program. You owe it to your physical and mental health to be intentional about making regular exercise a part of your everyday routine.

How the Anti-Aging Nutrient NADH Benefits Overall Health

Feb 11 by Ewcopywriting

After more than a century of study, science is making real breakthroughs in its understanding of how nicotinamide adenine dinucleotide (NAD) works in cells to preserve cellular health and function, as well as fight disease. First discovered in 1906 through a study on the fermentation of yeast, modern science recognizes that NAD is present in all living cells as an essential coenzyme with a vital role in aiding the cells’ mitochondria to produce energy. NAD affects the body on a cellular level, impacting mitochondrial performance. Learn more about how anti-aging nutrient NADH benefits include helping to fight disease and protect overall health.

What NAD Does

NAD takes two forms, depending on what point in the energy production cycle it is. These two forms are NAD+ and NADH. NAD levels decrease with age, contributing to the mitochondrial inefficiency and deterioration linked to aging and disease processes.

The human body is made up of an amazingly complex set of highly integrated systems that act as a whole. The foundation of all body and mind functions lies in the almost inconceivable number of chemical reactions and electrical impulses that take place in our cells, molecules, atoms and subatomic particles. As an essential coenzyme, NAD acts as a critical partner, or helper molecule, to regulating proteins, called enzymes, facilitating and enabling the chemical reactions that form the base of the life processes and functions of cells. NAD is essential to the processes involved in the generation of energy by the mitochondria due to its dual function of receiving and providing electrons.

Understanding the Forms NAD Takes

NAD is a term used to encompass the two forms it takes (NAD+ and NADH) while giving or receiving electrons during energy production and transfer processes. When NAD is oxidized, it becomes NAD+, with one of its nitrogen atoms having a positive charge. NAD+, in its role in breaking down glucose into usable elements, receives the electrons and hydrogen produced by that metabolic process. The breaking down of glucose involves chemical reactions called redox reactions.

In its coenzyme role, NAD+ has been linked to the function and health of the mitochondria and sirtuins, which help regulate cellular metabolism and a cell’s response to various types of cellular stress, including oxidative stress. Sirtuins have been linked to the aging process and longevity, as well as some disease processes, including many of those related to the metabolic system and inflammation.

When NAD+ receives hydrogen and two electrons, it shifts into its high energy form, NADH. This is the NAD form that transports and donates electrons, giving it a critical role in energy production. After donating its electrons, eventually NADH is converted to NAD+ again. During the glucose metabolism process, each molecule of glucose yields two NADH molecules. The ratio of NAD+ to NADH tends to skew toward NADH because NAD+ levels go down as we get older. Science has not yet confirmed the ideal ratio between the two, but do theorize that disruptions of that ratio can contribute to aging and disease processes.

How NADH Benefits Health and Well-Being

NAD, via its two forms – NAD+ and NADH – impact health and well-being in a variety of ways. The role of NAD in metabolizing glucose and receiving, transporting and donating electrons is critical to life itself. However, its role in health extends well beyond that vital function. NAD+ and NAHD benefits have been getting a lot of attention from scientists specializing in anti-aging and aging-related disease prevention. That’s not surprising considering the connection between mitochondrial deterioration and aging.

In animal studies and test tube studies done with human muscle tissue, increasing NAD+ has been shown to improve age-weakened muscles. This is thought to relate to the impact of the increased NAD+ and NADH on mitochondrial health. Studies have connected the use of NAD supplements to a number of health benefits relating to the role of this substance in mitochondrial energy production.

These NADH benefits include better cognitive performance, improved circadian rhythm regulation, reduced fatigue, decrease in symptoms in those suffering from chronic fatigue syndrome, healthier skin and protection against age-related vision problems. Some studies show a link between NAD+ levels and better cardiovascular health.

NAD has a vital role in many essential processes that protect health and well-being. Among these are DNA repair, oxidative stress mitigation on a cellular level and metabolic efficiency. As the body of information grows concerning the function of NAD+ and NADH, scientists are looking at how to translate this new information into effective treatments for such diseases as Alzheimer’s and dementia, as well as developing effective strategies to protect against the diseases and physical frailties associated with aging.

New Knowledge Builds Upon Old

While much of the newest knowledge concerning NAD+ and NADH benefits is based on animal studies, it is built upon a foundation of older knowledge that goes back more than 100 years. This value of this vital coenzyme has long been recognized for its critical role in overall health and well-being.

Vital to cellular energy and function, NAD+ and NADH support health at the most foundational levels. NAD supports DNA health and function, the energy producing metabolic system and is firmly linked to the aging process via its coenzyme action in relation to sirtuins. If you choose to use supplements to boost NAD+, do your research and choose a high-quality, fully bioavailable supplement.

Why It’s Important to Get Enough Vitamin B12 During Pregnancy

Jan 29 by Ewcopywriting

It has long been known that it’s important to get enough vitamin B12 during pregnancy. Now, new research has discovered that this crucial vitamin provides even more benefits to a growing baby than previously known.

Why is Vitamin B12 Important?

Vitamin B12 provides a vast range of health benefits. However, because it is a water-soluble nutrient, it is not stored in the body, but is immediately absorbed and utilized. Whatever is not needed at the time is eliminated via the urine. For this reason, it’s important to continuously provide the body with adequate levels of vitamin B12 on a daily basis.

There are many ways vitamin B12 benefits everyone, regardless of age and gender. We know that vitamin B12 helps the body form new red blood cells and improves the metabolism of cells throughout the body. It also benefits nerve function and helps the body create new DNA. Vitamin B12 also promotes a healthy heart and helps to maintain blood pressure within normal ranges when combined with vitamin B6 and folate. Along with vitamin B12, these nutrients work to benefit heart health by helping to regulate blood levels of homocysteine, a compound which can contribute to an increased risk for cardiovascular disease. Research has also shown that people with dementia exhibit vitamin B12 deficiencies, although new studies are needed to establish whether boosting B12 intake would affect the risk for developing dementia.

Adding more vitamin B12 to your diet can be helpful and safe, but ingesting too much too quickly could result in mild adverse side effects. Those side effects or symptoms include:

headaches
dizziness
nausea and/or vomiting
anxiety

Why Do Women Need Vitamin B12 During Pregnancy?

Pregnant women are frequently given vitamin B12 shots or supplements to ensure the healthy development of their babies. Research has found that the nutrient helps babies by promoting optimal development of the nervous system and brain, although it also encourages proper growth of the physical body. In order for the baby to absorb enough vitamin B12, the mother must ingest sufficient amounts to supply her body and leave enough of a surplus for the baby. The placenta and blood of the baby should contain twice as much vitamin B12 as is present in the mother’s blood supply.

A new study that focused on the importance of vitamin B12 during pregnancy found that the brain was adversely affected by a deficiency of this vitamin. While previous research established that B12 promotes the development of the brain, this new research found that speech and mathematical abilities were negatively impacted by a B12 deficiency. Using a study of mothers and their children that was completed in the 1990s, the researchers examined the diets of 14,000 pregnant women and followed up with assessments of their children. The developmental abilities of the children in the test group were evaluated periodically.

The project involved comparing the abilities of children whose mothers ate a diet high in vitamin B12 to those of children with mothers who ate a diet deficient in the vitamin. The research team compensated for other factors that might explain differences in development among the children.

The study ultimately found that six factors were affected by insufficient levels of vitamin B12. Insufficient vitamin B12 resulted in lower vocabulary in children at 24 months, which led to problems with using word combinations at 38 months. Additionally, children without exposure to vitamin B12 in the womb exhibited reduced speech intelligibility at six years of age. Children in that particular group also showed poor math comprehension from fourth to sixth grade (ages eight to 11). Those children with mothers who did not maintain sufficient levels of vitamin B12 also performed poorly on the national mathematics test, which is given to 13-year-old children.

While these findings provide a better understanding of the importance of vitamin B12 to pregnant women, the researchers say more studies need to be conducted. They hope future research will uncover why these specific abilities are affected by the level of B12 in the mother’s blood, while other types of development seem unaffected. In the meantime, this early research is enough for doctors to continue urging pregnant women to increase their intake of vitamin B12.

Natural Ways to Boost Vitamin B12 Intake

One of the best ways to ensure you’re getting a sufficient supply of vitamin B12 throughout your pregnancy is to take a high-quality supplement each day. Pregnachron offers a sufficient supply of B12 to help ensure your baby is getting enough of the nutrient for optimal development. Additionally, the supplement contains a broad range of essential nutrients that will help ensure the health of your pregnancy. You can also add the following B12-rich foods to your diet during your pregnancy.

Animal Liver and Kidneys

While organ meat from any animal is packed with a broad range of nutrients, the liver and kidneys of a lamb are particularly rich in vitamin B12, containing 3,571 percent of the daily recommended value, making it ideal for pregnant women. Lamb organ meat is also rich in vitamin A, vitamin B2, selenium and copper.

Clams

If you’re a seafood lover, adding clams to your diet will give you a potent shot of B12 that’s equivalent to 7,000 percent of the DV. You will have to eat 20 clams to reach that level of B12, however.

Cereal

Unfortunately, vegans will find it difficult to get B12 naturally aside from taking a daily supplement. One of the only other ways to get vitamin B12 naturally without eating meat, fish or poultry is to consume fortified cereal. Fortified cereals are infused with powerful B vitamins, including B12. While the vitamin B12 in cereals is synthetically engineered, consuming it in this way will help you stick to your diet without risking a vitamin deficiency.