Which Foods pack the most Vitamin B12, an Essential Nutrient that Boost Brainpower

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 Men’s Fitness

Get Smarter—find out which foods pack the most vitamin B12, an essential nutrient that boosts brainpower.

Shrinkage can take place inside your skull, especially when your brain lacks sufficient vitamin B12. The RDA is 900 mcg for men. A deficiency of this essential nutrient can cause significant drops in gray matter volume, which has been linked to memory loss. And even your doctor may not be able to tell that it’s happening. According to a new Rush University Medical Center study, low B12 levels often go undetected in blood tests. In fact, even when blood levels of the vitamin appeared normal, between 15 percent and 17 percent of people they studied weren’t absorbing enough of the vitamin and had serious deficiencies. But don’t worry your possibly-shrinking head too much—just include any of our top-five B12-packed foods listed here and never get accused of being small-minded again.

BY CAT PERRY

Lamb Liver

B12 punch per serving: 65 mcg

Can’t find any in the market? Beef, veal, moose, and goose liver are also good sources.


Steamed Pacific Oysters

B12 punch per serving: 24 mcg

Look for smaller oysters, which are generally more tender.

 Mussels

B12 punch per serving: 20 mcg

Chilling fresh mussels in the freezer for an hour beforehand will make them easier to open.

 

Salted Mackerel

B12 punch per serving: 10 mcg

Cook fillets with olive oil, garlic, and lemon, and serve with red wine to bring out the flavor.

Read more at mensfitness.com

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