Here are 3 breakfast dishes recommended by nutritionists and international health organizations to supplement B12 effectively and safely.
Embretted eggs with whole wheat spring rolls and butter
Eggs are one of the popular foods and are rich in vitamin B12. A medium-sized chicken egg (50g) provides about 0.6 mcg of B12, equivalent to 25% of the daily requirement for adults.
When eaten with whole-wheat phi and avocado, this dish becomes a balanced breakfast: with protein, fiber, healthy fats and B vitamins.
Eggs should be cooked until just wide (in a wide bowl) to retain all the nutrients. Limit frying too much oil to avoid imbalancing blood lipids.
Fresh milk oats with canned tuna or smoked salmon
Tuna and salmon are the two types of sea fish richest in vitamin B12. According to the USDA (US Department of Agriculture), 100g of tuna contains about 2.5 mcg of B12, meeting more than 100% of daily needs.
Combining tuna with oats and unsweetened milk not only helps supplement B12 but also provides soluble fiber, protein and omega-3 fatty acids, helping to reduce inflammation and stabilize blood sugar.
Soak overnight oats with fresh milk, add a few slices of tuna or salmon, and green vegetables such as kale or avocado to increase antioxidants.
Cold-fried chicken cheese
Cheese (especially mozzarella, Swiss cheese) is a rich source of vitamin B12. A slice of Swiss cheese (28g) contains about 0.9 mcg of B12, while 100g of lean chicken contains 0.3-0.5 mcg.
When combined with eggs and whole-wheat noodles, this breakfast becomes an ideal choice rich in protein, calcium and B12.
People who eat enough B12 and protein for breakfast within 2 hours of waking up have better alertness and concentration, while better controlling hunger during the day.
Prioritize choosing cold meat with less salt, no added sugar or artificial additives. White rice paper can be replaced with whole wheat flour to increase fiber.
Why should you supplement vitamin B12 for breakfast?
Vitamin B12 is better absorbed when eaten in the morning, because at this time the stomach secures enough acid to support the metabolism of B12 from food.
B12 plays a role in the synthesis of dopamine and serotonin, two neurotransmitters involved in mood and alertness.
B12 deficiency leads to abnormally large red blood cells, causing fatigue, dizziness, and is especially dangerous for workers, students, and the elderly.
