Fortified Cereal and Salmon
Fortified cereals are a synthetic source of vitamin B12, which isn’t derived from animal sources. Fortified cereals have nutrients that were not originally in them. These nutrients were included by a process called fortification. For example, 59 grams of Malt-O-Meal Raisin Bran provides up to 62% of the DV for vitamin B12. In 59 grams serving the cereal, individuals can get 29% of the DV for vitamin B6 and a reasonable amount of vitamin A, iron, and folate. Research [3] proves that consuming fortified cereals daily helps increase the concentration of vitamin B12.
Salmon is known to have the highest concentrations of omega-3 fatty acids. It’s also rich in B vitamins and other healthy minerals. In a half fillet of cooked salmon, individuals can get 208% of the DV for vitamin B12. The same serving size of salmon will also offer 4,123 mg of omega-3 fatty acids. Salmon provides a high amount of protein, which is around 40 grams in a half fillet. It’s also a good potassium source, especially the wild salmon, which offers 18% of the RDI per 3.5 ounces. Potassium in salmon helps in controlling blood pressure and reduces the risk of stroke. Eating salmon may reduce the risk of heart disease due to its ability to boost Omega-3s in the blood. Note that several individuals have high amounts of omega-6 fatty acids compared to omega-3 in their blood. Research [4] suggests that when the balance of two fatty acids is off, there is a higher risk of heart disease.