Vitamin B12 and omega-3 fatty acids are essential nutrients for health, supporting metabolism, enhancing brain function, and protecting cardiovascular health. Supplementing these two nutrients from food not only benefits the body but also helps improve mental health and prevent many diseases. Below are 6 types of animal foods rich in protein, vitamin B12, and omega-3 that you can easily add to your daily diet.
Salmon
Salmon is one of the food sources rich in protein, vitamin B12, and natural omega-3, making it a great choice for overall health. Each serving of salmon contains enough vitamin B12 to meet daily needs, helping to maintain the functioning of the nervous system and blood production. In addition, salmon also provides a large amount of omega-3, which helps reduce inflammation, improve memory, and strengthen cardiovascular health.
Salmon is a source of animal protein rich in vitamin B12 and omega-3, so it should be supplemented.
A typical serving of salmon (about 100g) provides about 4,000mg of omega-3s and 3.0 micrograms of vitamin B12, meeting more than 100% of the recommended daily value for B12.
Omega-3s in salmon help reduce the risk of cardiovascular disease, stabilize blood pressure and reduce inflammation. At the same time, vitamin B12 supports brain enhancement, reducing the risk of memory loss in the elderly.
Mackerel
Mackerel is a food source that helps supplement omega-3s and vitamin B12, which play an important role in protecting cardiovascular health and the nervous system. A 100-gram serving of mackerel provides about 4,580 mg of omega-3s, which helps reduce inflammation, improve blood circulation, and support a healthy brain. At the same time, mackerel also contains up to 19 micrograms of vitamin B12, meeting more than 300% of the recommended daily amount.
A 100 gram serving of mackerel has 4,580 mg of omega-3, 19 micrograms of vitamin B12
Vitamin B12 in mackerel helps maintain the nervous system, supports blood production, prevents anemia and reduces the risk of memory loss. For those who want to add this essential nutrient to their diet, mackerel is an option that you cannot ignore, helping to improve overall health naturally and effectively.
Cod
Although cod does not contain as much omega-3 as salmon or mackerel, it is still a significant source of omega-3 fatty acids and vitamin B12. A 100-gram portion of cod provides about 200 mg of omega-3 and 1.0 microgram of vitamin B12, providing about 40% of the daily vitamin B12 requirement. With the combination of omega-3 and vitamin B12, cod supports cardiovascular and neurological health and is an ideal choice for those who want to maintain a balanced diet.
Sardines
Just 100 grams of sardines contain about 1,480 mg of omega-3s, which help reduce inflammation, protect the heart, and support a strong immune system. Not only that, sardines also provide about 8.9 micrograms of vitamin B12, meeting about 150% of the daily recommended intake, helping to maintain energy, enhance nerve function, and support the body’s energy metabolism.
Sardines are a source of animal protein rich in vitamin B12 and omega-3, so they should be added to your diet.
Tuna
Tuna, especially bluefin and albacore tuna, is a rich source of omega-3 and vitamin B12. A 100-gram cooked portion of tuna can provide up to 2,200 mg of omega-3, which helps maintain healthy cholesterol levels and protect heart health. The vitamin B12 content is up to about 10 micrograms in 100 grams of tuna, meeting more than 160% of the daily requirement, supporting the maintenance of the nervous system and energy production. Tuna also contains selenium, an essential mineral that helps protect cells from damage. Therefore, tuna is a nutritious and healthy food that you should choose to supplement.
Tuna is a healthy source of protein that you should choose to supplement.
Liver
A 100-gram portion of beef liver provides about 83 micrograms of vitamin B12, which meets the body’s daily needs in large amounts, helping to enhance memory and prevent neurological disorders. Beef liver also contains about 160 mg of omega-3, which supports anti-inflammation and enhances cardiovascular health. Liver is a source of vitamin A, iron and many other minerals, very suitable for those who need to supplement nutrition quickly and effectively.
Adding 6 sources of animal protein rich in vitamin B12 and omega-3 will ensure adequate supply of vitamin B12 and omega-3 to help you maintain comprehensive health from the nervous system, cardiovascular system to skin and hair health.
