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.