Need to Boost Your Vitamin B12 Levels? Try These Recipes

crabsHealth and nutrition are becoming an important factor is the diets of people across the globe. With this new focus on what we eat and how it affects us comes the realization that there is a nutrient deficiency problem silently affecting many people.

Vitamin B12 is a lesser thought of vitamin that helps to combat mental health problems, fatigue, anemia, and stomach issues. If you become deficient in Vitamin B12, you can lose cognitive function, damage your central nervous system, become fatigued and anemic, and develop depression.

There are two ways that you can combat this deficiency:

Supplements and Vitamin B12 Injections

Vegetarians and vegans have very high rates of vitamin B12 deficiency because they do not eat any of the foods that contain vitamin B12.

Other individuals are forced to rely on supplements because their body is incapable of absorbing the nutrient through food. In these cases, purchasing vitamin B12 shots is usually mandatory. The body has trouble absorbing the nutrient from food or oral pills. But even if your body is capable of absorbing the nutrient from food or pills, vitamin injections are still the best option.

Talk with your doctor about taking vitamin B12 shots or other supplements. These easy doses of vitamin B12 help to keep your levels stable and make you feel better fast. Vitamin B12 is not stored in your body so you need a consistent intake of the vitamin.

If you simply aren’t consuming enough of the vitamin, you might only need to make alterations to your diet. In these instances, you can toss those supplements out and simply opt for one of these tasty dishes!

A Vitamin Rich Diet

Vitamin B12 can be found in animal products. The most common foods with this vitamin are eggs, cheese, liver, octopus, beef, crab, lobster, lamb, caviar, fish, oysters, clams, and mussels.

The foods with the most vitamin B12 aren’t ones we regularly incorporate into our diets. Therefore, you might need to consult some unique recipes.  Fortunately, we have three great options for you.

Liver and Bacon with Onions and Gravy

You Will Need:

  • 1lb lambs’ liver sliced
  • 1oz butter
  • 2 tbsp. sunflower oil
  • 4 tbsp. plain flour
  • 1 onion sliced
  • 4.5 oz. bacon cut into 4–5 pieces
  • 1 beef stock cube
  • 18fl oz.  boiled water
  • 1.5 tsp. ketchup
  • Salt and black pepper to taste

How to Make It:

  1. Run the pound of sliced liver under cold water in a colander and drain. Melt half of the ounce of butter with the 2 tablespoons of sunflower oil over high heat.
  2. Pour three tablespoons of flour in a large bowl and mix with salt and pepper.
  3. Cover half of the liver in the flour mixture then fry each piece in the hot fat on each side until lightly browned.
  4. Move those pieces to a plate and repeat with the remaining liver.
  5. Turn down the heat and melt the remaining butter in the same pan. Place the sliced onion in the pan and begin cooking.
  6. Add the four ounces of bacon cut into slices to the pan and cook, flipping from time to time, for about nine minutes or until the onion is golden-brown and the bacon is starting to get crispy.
  7. Pour the remainder of the flour over the onion and bacon and create a gravy base.
  8. Boil eighteen ounces of water and add the beef stock cube to melt. Then slowly pour the stock into the pan.
  9. Bring to a simmer and cook over a medium heat until the gravy is thickened. Stir in one and a half tablespoons of tomato ketchup and season with salt and pepper.
  10. Take the liver and add this back into the pan with the bacon until everything is warm.
  11. Place the liver and bacon on plates with mashed potatoes and vegetables and serve.

 

Crab and Caviar Truffle Custard

You Will Need:

  • 2 eggs
  • 1 egg yolk
  • 1/2 tsp. white Truffle Oil
  • 2/3 cup heavy cream
  • 1/3 cup milk
  • 1 tbsp. soy sauce
  • 1/2 lb. jumbo lump crabmeat
  • 1 tbsp. finely chopped chives
  • 2 tsp. squeezed lime juice
  • Salt and black pepper
  • 1/2 oz. black caviar

How to Make It:

  1. Preheat the oven to 325 degrees F and move the oven rack to the center.
  2. Place the twelve shot glasses in a 9-by-9-inch baking pan and bring a teapot of water to a simmer over low heat.
  3. Use a medium bowl to whisk together two eggs, one egg yolk, and half a teaspoon of white truffle oil.
  4. In a saucepan on medium heat, combine the 2/3 cup heavy cream, 1/3 cup of milk, and a tablespoon of soy sauce. Let this come to a boil as you stir the mixture, then remove from the heat and let cool for a minute. Stirring with a whisk constantly, slowly pour the mixture into the eggs and soy sauce mixture. Strain the mixture through a mesh strainer into a liquid measuring cup with a spout.
  5. Pour the strained mixture into the shot glasses, filling them about 3/4 full, then add enough hot water from the teapot into the baking pan to reach halfway up the shot glasses. Cover the pan with tin foil and bake for ten minutes or until a toothpick comes out clean.
  6. While the custards cool, prepare the crab in a small bowl. Mix the crab, chives, salt, pepper, and lime juice.
  7. Place a small amount of the crab mixture over each custard, then top with a scoop of caviar.

 

Steamed Mussels

What You Need:

  • 2 tbsp. butter
  • 1/4 cup shallots, minced
  • 3/4 cup dry white wine
  • 3 lbs. mussels cleaned
  • 1/2 cup chopped fresh parsley
  • Ground black pepper

How to Make It:

  1. In a stock pot, melt the butter over medium heat. Place in shallots and sauté them until they are translucent.
  2. Add in the wine and mussels and turn the heat to medium high. Steam the mussels until shells open in about 5 minutes.
  3. Pour the whole pot into a serving bowl, add parsley and black pepper to taste. Serve.

Vitamin B12 is an important vitamin that is not stored in the body. Talk to your doctor about your levels, supplements, and try these easy recipes at home to make sure that you are getting the nutrients that you need.