5 foods that raise energy levels. One of them is from a plant source

5 

foods that raise energy levels. One of them is from a plant source 

Vitamin B12 is an important player in keeping the body running and raising energy levels. It plays a role in maintaining healthy blood and nerve cells and making DNA, which means that it is literally part of the substance that makes up every cell in the human body, according to what was published by Outside Online, citing the Clean Eating website.

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The results of scientific studies revealed that vitamin B12 helps athletes build muscle mass, improve endurance, reduce muscle fatigue, enhance red blood cell production, and speed recovery. Experts tend to prioritize food over nutritional supplements, as it is recommended at all times to obtain the body's needs from foods rich in vitamins and minerals naturally.

1. Nutritional yeast

Vitamin B12 is commonly found in animal products and proteins, however one of the richest sources is actually vegetarian. Nutritional yeast is a strong source of vitamin B12, with a cup providing between 8.3 to 24 micrograms per serving, or about 346 to 1,000% of the daily value. Although the amount varies from brand to brand, it is undoubtedly worth adding a little nutritional yeast to pasta, popcorn, and sauces to help naturally increase a person's vitamin B12 intake.

2. Salmon

Delicious and nutritious seafood is more than just omega-3. A 100-gram serving of cooked salmon provides about 2.6 micrograms of vitamin B12, or about 108% of the recommended daily value, along with vitamin D, an important nutrient needed to maintain On bone health.

3. Beef

A serving of ground beef with 85% brown fat and 15% fat contains 2.4 micrograms of vitamin B12, or about 100% of the daily value. For individuals who struggle to get enough vitamin B12, choline, iron, zinc and protein in their diet, lean beef is an excellent addition that provides plenty of nutritional value.

4. Cow's milk

Unless a person has a milk allergy or follows a strict vegetarian diet, adding cow's milk to their diet is a healthy option. Cow's milk is high in vitamin B12, at 1.3 micrograms per cup, or about 54% of the recommended daily value. A 150-gram container of yogurt contains 1 microgram of vitamin B12 as well, or about 43% of the recommended daily value.

5. Fortified whole grains

A serving of about 1 to 1 ¼ cups of most standard fortified whole-grain breakfast cereals provides about 25% of the daily value for vitamin B12, or about 0.6 micrograms. If that amount of whole grains is mixed with cow's milk, a double dose of vitamin B12 will be obtained.