Trout
Rainbow trout, a freshwater fish variety, boasts many health benefits owing to its rich nutrient profile. Offering approximately 312% of the DV for vitamin B12 in a 3.5-ounce serving, trout is an excellent source of this essential nutrient. Furthermore, it packs 1,171 mg of omega-3 fatty acids, well within the recommended daily intake for adults.
Trout isn’t just about vitamin B12; it’s also a treasure trove of essential minerals such as manganese, phosphorus, and selenium. These minerals are vital in various bodily functions, contributing to overall health and well-being. [4]
Fortified Nutritional Yeast
Nutritional yeast, a vegan-friendly source of protein, vitamins, and minerals, becomes an excellent option when fortified with vitamin B12. While it doesn’t naturally contain this nutrient, fortified varieties can offer up to 733% of the DV for vitamin B12 in two tablespoons (15 grams).
Studies showcasing the benefits of nutritional yeast in augmenting vitamin B12 levels among raw food vegans underscore its importance as a dietary supplement. The addition of this fortified yeast can significantly impact vitamin B12 blood levels, potentially mitigating deficiencies.
