Vitamin B12 is an important nutrient for the health of the body, as it helps to strengthen the nerves and the production of red blood cells, as well as its effective role in promoting brain function and maintaining mood stability.
What is vitamin B12?
Vitamin B12, also known as cobalamin, is the generic name for a group of water-responsive compounds that belong to the B vitamin family. Vitamin B12 is mainly found in animal foods and fortified products.
What foods to eat with vitamin B12 deficiency?
To maintain a normal level of vitamin B12 in the body, it is not always necessary to resort to the help of dietary supplements and vitamin complexes; it is enough to consume foods rich in this element in the morning.
We will tell you what you need to eat for this.
Vitamin B12 is an extensive group of cobalt-containing cobalamins (biologically active substances).
These include cyanocobalamin, hydroxocobalamin, methylcobalamin, and cobamamide.
Often, only cyanocobalamin is meant by vitamin B12. This is because it enters the blood only in this form.
This vitamin, like all B vitamins, is water soluble.
[Read More: Vitamin B complex benefits and importance]
What are the functions of vitamin B12?
Vitamin B12 is involved in such body processes as:
- Hematopoiesis.
- Regeneration of cells and tissues.
- Prevention of violations in the functioning of the pancreas.
- Regulation of adrenaline production.
Vitamin B12 is essential in many important bodily processes, especially for the proper functioning of the brain and nervous system.
Vitamin B12 works along with folic acid in many functions, including making genetic material (DNA and RNA), forming our red blood cells, and helping to break down excess homocysteine, an amino acid that can increase the risk of infection. Infected. Cardiovascular disease is present in large quantities.
Which disease is cured by vitamin B12?
Vitamin B12 is recommended for people with diseases such as:
- Addison-Birmer's disease.
- Anemia.
- Liver disease.
- Alcoholism.
- Skin diseases.
- Neurosis.
- Atherosclerosis.
- Arthritis.
Which foods are rich in vitamin B12?
Beef liver
Beef liver contains the highest amount of vitamin B12 of all foods. In 100 g it has about 70 micrograms. The liver also contains folic acid, iron, and vitamin B9.
By including the liver or products derived from it (pate) in the diet, you can maintain a normal level of vitamin B12 and even make up for the deficiency.
Heart
In the heart, of course, there are fewer vitamin B12 than in the liver, but not enough to refuse to use this product.
In 100 g of turkey heart, there is 13.9 mcg, in 100 g of beef heart - 10 mcg, and in 100 g of chicken hearts 7 mcg.
Seafood
Oysters are not only a delicacy but also the main source of vitamin B12. There is 16 mcg in 100 g.
The composition also contains vitamins A, B, C, D, and micro and macro elements: magnesium, calcium, phosphorus, zinc, iron, iodine, copper, sodium, potassium, chlorine, chromium, fluorine, and zinc.
Another type of seafood that is rich in vitamin B12 is the octopus. The boiled product contains about 36 micrograms of vitamin.
In addition, it is an excellent source of iron, selenium, copper, phosphorus, and magnesium.
It is also recommended to eat crabs, nori seaweed, and shrimp.
Fish
Any fish has vitamin B12, but mackerel has the most of it. In 100 g, there is 19 mcg (when baking).
Herring does not lag behind: in 100 g - 13 mcg, this is more than in salmon and trout. Also, fish contains a lot of polyunsaturated fatty acids Omega-3, and vitamin D.
Both red and black caviar contains a lot of vitamin B12 in their composition.
In 100 g of this product, there are about 10 micrograms of vitamin B12.
Caviar also consists of vitamins D, E, and C, minerals: phosphorus and selenium.
Eggs
Everyone knows that eggs contain protein, calcium, and zinc.
However, few people remember that this product is able to provide the daily requirement of vitamin B12.
Eggs are also rich in vitamins A, B5, D, K, and E.
Milk products
For dairy products, choose low-fat yogurt or skim cow's milk.
One glass contains 1 mcg of vitamin B12, which is 18% of the body's daily requirement for this vitamin.
When should I pay extra attention to a vitamin B12 deficiency?
People who rarely eat animal products in their diet need to pay attention to their intake of vitamin B12 since this vitamin is mainly present in animal products.
If so, pay attention to food labels and look for foods fortified with vitamin B12, such as breakfast cereals and vegetarian alternatives to yogurt and milk.
Check the national dietary guidelines or seek professional advice if you need to supplement your diet with vitamin B12.
Older people must also beware of vitamin B12 deficiency because they are more likely to suffer from stomach diseases or the use of drugs that reduce the absorption of the vitamin from food.