Vegans at Higher Risk of STROKE according to Study

Vegetarians and vegans have a 20% greater risk of having a stroke. According to the study, the increased chances of stroke can be associated with lower levels of vitamin B12 and circulating cholesterol.

The top vitamin B-12-rich foods

Here’s a list of vitamin B-12 foods to help you meet your nutrition goals:

1. Clams
84.1 mcg per 3 ounces
Whether you steam them or eat them raw on the half shell with a spritz of lemon juice, clams are one of the best sources of vitamin B-12. They’re also low in fat, high in protein, and an excellent source of iron and other B vitamins.

2. Beef liver
70.7 mcg per 3 ounces
Beef liver may be an acquired taste, but it’s also high in vitamin B-12, protein, iron, and vitamin A. To add it to your diet, try it braised or dredged in flour and sautéed with onions. Beef liver is also high in cholesterol, so don’t rely on it alone to meet your vitamin B-12 requirement.

3. Fortified breakfast cereals
6.0 mcg per 1/2 cup
Breakfast cereals are great vegan sources of vitamin B-12. Different brands may contain different amounts. Look for varieties that provide 100 percent of the DV in one serving.

4. Salmon
4.8 mcg per 3 ounces
The nutrition benefits of this fatty fish don’t end with vitamin B-12. Salmon is also loaded with omega-3 fatty acids. These unsaturated fats help prevent heart disease and stroke by lowering your cholesterol, reducing inflammation in your body, and lowering your blood pressure.

5. Trout
3.5 mcg per 3 ounces
Trout is a nutritional powerhouse. An average filet (around 3.5 ounces) provides more than 100 percent of the DV of vitamin B-12. Trout is also high in protein, other B vitamins, and many minerals. Enjoy it baked, broiled, or sautéed with fresh veggies.

6. Milk
1.2 mcg per cup
A cup of milk provides a good source of B-12. It’s also a reliable source of calcium and vitamin D. If you’re trying to limit fat and calories, stick to low-fat or skim dairy products.

7. Yogurt
1.1 mcg per cup
You’ll get the benefits of vitamin B-12, calcium, vitamin D, and beneficial probiotics if you eat a cup of yogurt each day. Choose varieties with no added sugar.

8. Ham
0.6 mcg per 3 ounces
Ham contains all the B vitamins except folate. It’s lower in fat, calories, and cholesterol than many other meats, but often much higher in sodium. If you’re watching your sodium intake, opt for uncured brands.

9. Eggs
0.6 mcg per hard-boiled egg
Eggs aren’t as high in vitamin B-12 as meat and fish, but they’re a decent source. They also pack a nice punch of protein. For an extra B-12 boost, whisk your eggs with low-fat milk before scrambling.

10. Chicken breast
0.3 mcg per 3 ounces
Chicken is easy to find, inexpensive, and versatile. What’s more, it provides some vitamin B-12, and it’s high in niacin, a B vitamin thought to help lower cholesterol.


2nd Source:
https://vrabosainaturalhealing.wordpress.com/2016/11/12/the-methylation-cycle-and-its-role-in-healing-diseases/

3rd Source:
https://www.healthline.com/health/homocysteine-levels

4th Source:
https://www.healthline.com/health/vitamin-b-12-foods#top-foods