Vitamin B12 & Iron


Our bodies need on average 1.5mg of Vitamin B12 per day and is stored in the liver.

I highly recommend that you eat sardines at least once a week.

Here’s why:
• high in omega-3 fatty acids
• excellent source of Vitamin B12
• excellent source of Calcium
• high in Vitamin D which aids the absorption of calcium
• great source of collagen (in the skin and bones)
• source of protein
• packed in minerals

Preferred choice: Wild caught sardines packed in Extra Virgin Olive Oil

NOTE: Avoid eating sardines if you suffer from any kidney disease or gout!


The daily recommended iron intake for men and women is:

Men: 9mg per day
Women: 15mg per day

Examples of foods that contain Iron:

  • Fish (Tuna, Haddock, Mackerel, Sardines, Salmon, Trout) * Eggs
  • Leafy greens & broccoli
  • Potatoes & oats
  • Black beans / kidney beans / Chickpeas / Green peas
  • Nuts & seeds

To maximize iron absorption, consume legumes with foods high in vitamin C.

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