Vitamin B12 is an essential vitamin that the body cannot make on its own and plays an important role in helping cells protect nerves, making it the best source of vitamin B12 you can include in your diet. I know it is essential for you. health and happiness.
Vitamin B12 is one of the eight B vitamins. These vitamins have many roles, but vitamin B12 has some specific roles.Professional dietitian Nicola Ludramlein (opens in new tab)explains that vitamin B12 helps our bodies release energy from food, keeps our nervous systems healthy, and helps make red blood cells that carry oxygen around the body.
According to the National Institutes of Health (opens in new tab)Symptoms of vitamin B12 deficiency include pale yellow tinge of the skin, sore and red tongue, irritability, depression, visual disturbances, mouth ulcers and pins and needles. states an increased risk of vitamin B12 deficiency.
“People who have had part or all of their stomach removed, for example bariatric surgery such as gastric bypass or sleeve gastrectomy, may be at risk for B12 deficiency,” she says. “This is because the stomach produces something called an ‘endogenous factor’ that helps it absorb it.” may be deficient in vitamin B12, which is naturally found in ”
At-risk individuals need to ensure that they are getting enough vitamin B12, but sources of vitamin B12 should be included in their diet to maintain levels. Because B vitamins are water soluble, the National Institutes of Health has set her Daily Nutrient Reference Value (NRV) at 2.4 mcg for men and women who are not pregnant or breastfeeding.
Here, we take a deep dive into the sources of vitamin B12, how much B12 they provide, and other benefits you get from each source.
1. Beef
Beef steak is rich in vitamin B12, with a 190 g steak containing about 11.2 mcg, which is four times more than NRV. Beef also contains other nutrients necessary for good health.
Beef is not only a great source of protein for bone, muscle, and general cellular health, but it also contains the minerals iron, zinc, selenium, and other B vitamins.
Iron is important for making red blood cells that carry oxygen throughout the body, while zinc helps our bodies make new cells and is important for wound healing. Selenium is necessary for a healthy immune system.
2. Nutritional yeast
Available in flake or powder form, nutritional yeast is often fortified with vitamin B12, making it an excellent source of vitamin B12 for everyone, but especially for vegan diets and other primarily plant-based diets. diet and need non-animal-based sauces.
Great for thickening soups, sprinkling over pasta, salads and risottos, or adding to smoothies. 5 g of Fortified Nutritional Yeast contains 2.2 mcg of vitamin B12, close to the daily NRV. Fortified nutritional yeast also contains other B vitamins and the minerals iron and zinc.
3. Milk
Milk is not the only source of vitamin B12. The same goes for other dairy products such as cheese and yogurt. One cup of full-fat milk contains 1.1 mcg of vitamin B12, which is less than half his NRV per day.
Helen Bond (opens in new tab)registered dietitian and spokesperson for the British Dietetic Association (opens in new tab) Dairy products such as milk, yogurt and cheese also contain other nutrients. This includes calcium, which is “important for maintaining healthy bones and teeth.”
“Calcium also helps with muscle function and blood clotting,” she says.
Bond adds that iodine is another nutrient found in dairy products that not only supports a healthy metabolism, but also contributes to skin and nervous system health.
4. Eggs
The humble egg is not only an excellent source of protein, it is also an important source of vitamin B12.
In fact, one egg contains 1.4 mcg of vitamin B12, which is about half the NRV of vitamin B12. Therefore, eating a few eggs for breakfast will provide you with your daily recommended amount of vitamin B12.
Eggs are also a useful source of other vitamins and minerals, including vitamin D, selenium and choline for healthy bones, teeth and muscles. A mineral that contributes to normal fat metabolism and liver function.
5. Salmon
This fatty fish is one of the best sources of vitamin B12 with 3.5 ounces (100 g) at 4.15 mcg. This is far from double the daily NRV of B12.
Bond says other fish also contain vitamin B12, including kippers, sardines, mackerel, sea bass, haddock, and flounder.
“Salmon is a type of fatty fish, and one of the great benefits of fatty fish is that it also contains long-chain omega-3 fatty acids, which are very beneficial for brain and heart health,” Bond adds. It’s also a great source of protein and healthy fats.
6. Fortified foods
A variety of foods are fortified with vitamin B12, including cereals, spreads and milk substitutes. This is a way to help meat eaters, as well as vegans and vegetarians, maintain their B12 intake.
A study published in the American Journal of Clinical Nutrition (opens in new tab) We show that a daily serving of a fortified cereal (fortified with three B vitamins, including B12) significantly increased vitamin B levels in participants’ bodies over a 14-week period.
Fortified foods often also provide other nutrients, such as iron, vitamin D, and vitamin C, so you can enjoy other health benefits.
7. Offal meat
While it may not be for everyone, organ meats such as liver and kidneys are among the best sources of vitamin B12. In fact, just 3.5 ounces (100 g) of lamb liver contains a staggering 85.7 mcg of vitamin B12. This is more than 34 times the NRV of vitamin B12.
Organ meat also contains other nutrients, including iron, which Bond explains is good for reducing fatigue.
“Gallet meat also contains vitamin A, which is important for our eyesight and eyesight.”
However, too much vitamin A can be harmful to the fetus, so pregnant women are advised to avoid liver foods such as live pate.
If you don’t like the taste of organ meat, here are some easy ways to mask the taste. You can add it in small amounts to chili, mix it into minced meat, or use it in curries with rich sauces.
This article is for informational purposes only and does not provide medical advice.
