
Top 14 Foods That Are High in Vitamin B12
Vitamin B12, or what is called cobalamin, is one
of the vitamins dissolved in water, which is necessary for the formation of red
blood cells and the production of DNA, and it also helps in the formation of
red blood cells. cells, their metabolism, and neurological functions. Most
vitamins cannot be synthesized by the body itself, including vitamin B12, so it
must be obtained from its natural sources or from manufactured dietary
supplements, and although the body releases excessive amounts of vitamins
Water-soluble in urine, it stores vitamin B12 in the liver for years. This
Vitamin has other names, such as hydroxocobalamin, methylcobalamin, etc.
Sources of vitamin B12
Foods of animal origin, especially in meat and
dairy products, are among the main sources of vitamin B12. And this in fact is
a suitable option for vegetarians, and the most important sources of this
vitamin are:
Meat from the liver and kidneys: because it is considered one
of the rich sources of vitamin B12 and 100 grams of the liver contain 1500% of
the daily reference amount of vitamin B12, in addition to its copper container,
selenium, vitamin A and vitamin B2, beef, or veal provides 990% of the daily
reference amount of vitamin B12.
Oysters: which is
small in size and has a viscous consistency, and contains many nutrients, the
most important of which is vitamin B12; 20 small oysters provide 3300% of the
daily reference amount of this vitamin. It should be noted that the whole small
oyster contains a large amount of iron, as 20 oysters provide about 300% of the
daily reference amount and it is also rich in antioxidants.
Sardines: Sardines contain many
nutrients in good amounts, including vitamin B12; one can of sardines, the
equivalent of 150 grams, provides more than double the daily reference amount
of vitamin B12, and it is also a good source of omega-3 fatty acid. It has many
health benefits, such as: reducing inflammation and improving heart health.
Beef: It is a rich source of
vitamin B12, as 100 grams contain 6.2 micrograms of this vitamin, which is
equivalent to 102% of the daily reference amount. It should be noted that
low-fat meat contains higher concentrations of this vitamin, and it is
advisable to grill it instead of Sauté it to maintain vitamin B12 levels in it
and beef also contains other nutrients, such as vitamin B2, vitamin B3, vitamin
B6, zinc, and selenium.
Fortified cereals: for vegetarians cereals
fortified with vitamin B12 are the best source, they are enriched with
synthetic vitamins, which do not necessarily come from animal sources. Daily
consumption of fortified cereals has been shown to help increase the
concentration of vitamin B12 in the body, and consumption of 240 grams of
fortified cereals containing 4.8 micrograms of vitamin B12 for 14 weeks,
significantly increased vitamin levels. B12, and when choosing the type of
fortified cereal, it is advisable that it below in added sugar, high in fiber
or whole grain.
Tuna: Tuna is a widely consumed
fish because it is a rich source of nutrients, such as: protein, minerals, and
vitamins. 100 grams of fresh tuna contains 160% of the daily reference amount
of vitamin B12, and also contains a good amount of protein In addition to
phosphorus, selenium, vitamin A and vitamin B3, canned foods contain an
adequate amount of vitamin B12 because 165 grams of preserved low-fat tuna
contains 85% of the daily reference amount of this vitamin.
Enriched Nutritional Yeast: Enriched Nutritional Yeast
is used specifically as a food source, not for fermenting bread and the like,
and it is a good vegetable source of protein, minerals, and vitamins., 16 grams
of nutritional yeast is equivalent to 130% of the daily reference amount of
vitamin B12, and adding nutritional yeast to the vegetarian diet has been found
to increase vitamin B12 levels in the blood, which helps reduce signs of this
deficiency in vitamin B12.
Trout: This fish is known as a
freshwater fish, and it is a rich source of protein, healthy fats, and
minerals, such as manganese, phosphorus, selenium, and B vitamins, including
vitamin B12, because 100 grams of trout contain approximately 125% of the daily
reference amount of this vitamin because the same amount contains more than
1,300 milligrams of omega 3 fatty acid.
Salmon: Salmon is known to have a
high concentration of omega-3 fatty acids and it is also an excellent source of
B vitamins; Half a slice of cooked salmon is equivalent to 178 grams containing
over 80% of the recommended daily amount of vitamin B 12, and it contains about
4023 milligrams of omega-3 fatty acid and about 40 grams of protein.
Fortified plant milk: Plant milk is commonly used
by vegetarians who want a vegan alternative to animal milk, such as soy milk,
rice milk, and almond milk, which is usually fortified with vitamin B12.
Milk and dairy products: Milk
and dairy products are considered rich sources of protein, minerals and
vitamins such as vitamin B12, as one cup of whole milk equivalent to 240
milliliters provides 18% of the recommended daily amount of vitamin B12, and
Swiss cheese contains the highest percentage. This vitamin is found in almost
all types of cheese, as 30 grams of cheese contains about 16% of the
recommended daily amount for the consumption of this vitamin, and it should be
noted that the absorption of vitamin B12 in milk and its products are better
than that of beef and fish, and eggs.
Eggs: Eggs are a source of a complete protein and many vitamins, such as vitamin B12, vitamin B2, and vitamin
D, where two large eggs equivalent to 100 grams provide 22% of the daily
reference amount of vitamin B12, 28% vitamin B2, and 9.% of the daily reference
amount of vitamin D. Research has shown that egg yolks contain a higher
percentage of vitamin B12 compared to egg whites, and that absorption of this
vitamin from the egg yolk is easier on the body, so it is recommended to eat
the whole egg instead of just eating the white of the eggs.
Fortified Tofu: 100 grams of fortified tofu
provides 1.5 micrograms of vitamin B12, which is estimated to be 60% of the
daily amount a person needs of this vitamin.
King crabs: providing 100 grams of
it About 11.5 micrograms of vitamin B12, or 479% of the daily amount of this
vitamin.
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