Understanding the Importance of B12 in Your Diet

B12, also known as cobalamin, is a crucial vitamin that plays a vital role in maintaining your overall health. It is essential for the formation of red blood cells, proper nerve function, and DNA synthesis. However, many people struggle to get enough B12 in their diet, leading to deficiencies that can cause serious health issues. To ensure you’re getting enough B12, consider incorporating these healthy recipes into your meal plan.

1. Baked Salmon with Lemon and Dill

Salmon is not only rich in omega-3 fatty acids but also a great source of B12. This recipe is simple and delicious, making it a perfect addition to any meal.

Ingredients	Quantity
Salmon fillets	4 pieces, 6 ounces each
Lemon	1
Dill	2 tablespoons, chopped
Garlic	2 cloves, minced
Vegetable oil	2 tablespoons
Salt and pepper	To taste

Preheat your oven to 400掳F (200掳C). Place the salmon fillets on a baking sheet lined with parchment paper. Season with salt, pepper, minced garlic, and lemon juice. Drizzle with vegetable oil and sprinkle with chopped dill. Bake for 15-20 minutes or until the salmon is flaky and cooked through. Serve with a side of steamed vegetables or quinoa for a complete meal.

2. B12-Fortified Smoothie Bowl

Smoothie bowls are a great way to incorporate a variety of nutrients into your diet, including B12. This recipe uses fortified yogurt and a B12 supplement to ensure you’re getting enough of this essential vitamin.

Ingredients	Quantity
B12-fortified Greek yogurt	1 cup
Strawberries	1 cup, sliced
Blueberries	1/2 cup
Spinach	1 cup, chopped
Almond milk	1/2 cup
Banana	1
Chia seeds	1 tablespoon
Granola	1/4 cup

In a blender, combine the Greek yogurt, strawberries, blueberries, spinach, almond milk, and banana. Blend until smooth. Pour the mixture into a bowl and top with chia seeds, granola, and any additional toppings you like. Enjoy your B12-rich smoothie bowl for a nutritious breakfast or snack.

3. B12-Fortified Oatmeal

Oatmeal is a classic breakfast option that can be easily fortified with B12. This recipe uses fortified milk and a B12 supplement to ensure you’re getting enough of this essential vitamin.

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