Top 10 Foods High in Vitamin B12
The completeness of the diet is often referred to as the obligatory presence of three main nutrients: protein, fat and carbohydrates. Whereas the group of substances, no less important, but necessary for health in microscopic quantities, is forgotten. This includes vitamins, including B12 (cyanocobalamin).
Sources of B12 are animal foods such as organ meats, meat, fish, and eggs. What healthy foods contain more vitamin B12? We suggest exploring our list.
Top 10 Leading Foods for Vitamin B12
Cyanocobalamin, or vitamin B12, is a water-soluble substance that comes into our body only with food and is not synthesized on its own. An essential nutrient for health, it is responsible for the production of blood cells, metabolic processes, the creation of DNA and the functioning of the central nervous system. You need to replenish the stock regularly.
Benefits of Vitamin B12:
- participation in the formation, reproduction of erythrocytes;
- creation of nerve fibers, support of brain functions;
- elimination of depression, irritability, fatigue;
- improving memory, concentration, and other processes;
- normalization of fat, carbohydrate, protein metabolism;
- release of energy from the supplied nutrients;
- prevention of anemia, diseases of bones, joints, skin;
- support of immunity, gastrointestinal tract, liver, pancreas;
- stimulation of hair growth, giving thickness and smoothness;
- an increase in the contractility of the muscles.
Vitamin deficiency is rare and develops for at least 5 years. There are several reasons for the appearance: lack of sources (for example, in vegetarians or vegans), deterioration of digestibility in the intestine, old age. This leads to tiredness with drowsiness, lethargy, unsteady gait, back pain, tingling in the hands or feet, and tremors. The lack of vitamin B12 affects appetite, heart function, cognitive function.
Food groups with vitamin B12 in the composition:
- offal and offal;
- meat and poultry;
- Fish and seafood;
- dairy products;
- eggs, their derivatives;
- bitter chocolate.
The daily norm of cyanocobalamin for adult men and women is from 1.5 to 2.4 μg. During pregnancy, it reaches 2.6 mcg. The demand is growing for the elderly segment of people and vegetarians, with anemia or gastrointestinal diseases.
1. Liver (beef, pork, chicken)
What is the use of the product: Help in the rebuilding of muscle fibers due to protein with amino acids, blood thinning, prevention of varicose veins with blood clots. At the same time, the vessels are cleared of plaques, the risk of atherosclerosis is reduced. Toxins are removed better, bile outflow is stimulated, liver function is supported. Foods affect the skin, eyesight, hemoglobin level no less. There are many vitamins and minerals in the composition. The content of vitamin B12 in 100 g is from 20 to 60 μg.
Approximate norm: It is allowed to consume 200-250 g 2-4 times a week.
2. Fatty fish (mackerel, herring, sardine)
What is the use of the product: Suppression of inflammatory processes, stabilization and reduction of pressure indicators, improvement of the lipid profile. The fish contains a lot of Omega-3 acids, protein, vitamins A and D, phosphorus, selenium. Free radicals neutralize beneficial substances, have a positive effect on thyroid tissues, improve vision and normalize the nervous system. The effect is also on bones, immunity, skin. The content of vitamin B12 in 100 g of fatty fish is from 9 to 20 μg.
Approximate norm: Optimally, 160-200 g per day, 3-5 times a week.
3. Mussels (other seafood)
What is the use of the product: A source of protein and amino acids, activating muscle gain, improving recovery after exercise. This product neutralizes free radicals, normalizes thyroid function, and supports vision and heart health with blood vessels. Contained in 100 g of ready-made mussels up to 24 μg of vitamin B12, 10 times higher than the daily dose.
Approximate norm: A week up to 500 g or 2-3 times a 150-200 g serving.
4. Fish caviar (black, red)
What is the use of the product: Complex improvement of the body. A useful product stabilizes the work of the central nervous system, reduces stress, helps to gain muscle mass as a result of physical exertion and strengthens blood vessels with the heart. The blood is cleansed of harmful cholesterol, anemia is prevented, the appearance of the skin and hair improves. The content of vitamin B12 in 100 g of caviar is from 10 to 12 mcg.
Approximate norm: You can up to 50 g per day or no more than 350 g per week.
5. Rabbit meat
What is the use of the product: Strengthening bones and joints, saturating muscle tissue with protein, restoring strength, preventing atherosclerosis, stabilizing blood sugar. Metabolic processes are stimulated, the skin is healed, oxygen is supplied to the brain cells, and mental development is supported. A lot of amino acids, trace elements and little fat, calories. The content of vitamin B12 in 100 g of rabbit meat is from 7.2 to 8.5 μg.
Approximate norm: Allowed 2 times a week, 150-250 g per day.
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6. Chicken hearts
What is the use of the product: Muscle support, increasing overall tone, participation of constituent elements in the synthesis of hormones and enzymes, prevention of anemia by stimulating the production of red blood cells. They note a beneficial effect on the central nervous system, hormones, immunity and vision, metabolism. The content of vitamin B12 in 100 g of chicken hearts is up to 7.3 μg, which gives 300% of the daily dose.
Approximate norm: Enough 2-3 times a week, 150-300 g serving.
7. Meat (beef, lamb, veal)
What is the use of the product: Improving metabolic and enzymatic processes, as well as stimulating the formation of blood cells in the bone marrow. The body receives a large amount of protein, which is used to increase muscle mass. Other properties include strengthening bones, helping to lose weight and supporting brain functions, and improving the functioning of the thyroid gland. The content of vitamin B12 in 100 g of cooked meat is from 1.7 to 2.9 μg.
Approximate norm: Recommended for 130-220 g, no more than 3 times a week.
8. Cheeses (Russian, Swiss, Dutch)
What is the use of the product: Strengthening bones, increasing hemoglobin levels and raising blood pressure, normalizing the microflora of the gastrointestinal tract. Cheese improves the condition of skin, hair, nails and teeth, and soothes the nervous system. The effect on vision, heart, blood vessels, thyroid gland, muscles is no less. The content of vitamin B12 in 100 g of cheese is from 1.1 to 3.1 μg.
Approximate norm: Daily at 30-50 g or no more than 350 g per week.
9. Yolks of chicken eggs
What is the use of the product: Satisfaction of hunger, the development of long satiety, which goes to a large amount of fat, giving energy, fighting chronic stress and fatigue, regulation of lipid metabolism. The creation of steroid hormones is normalized, liver function improves, the skin rejuvenates, and nails and hair become more well-groomed. Yolks have a positive effect on the central nervous system with brain activity, skin, hair. The content of vitamin B12 in 100 g of chicken egg yolks is 1.8 μg.
Approximate norm: 2-3 yolks per day, up to 15 yolks per week.
10. Low-fat cottage cheese up to 5%
What is the use of the product: Supports weight loss, reduces hunger, calms the nervous system, strengthens bones, supports the liver. The constituent substances of cottage cheese help to improve the work of the heart with blood vessels, raise the proportion of hemoglobin and restore the balance of intestinal microflora. 100 g of a useful product accounts for 0.5 μg of vitamin B12 (20% of the daily dosage).
Approximate norm: Allowed 200-300 g per day and up to 2 kg per week.
Cyanocobalamin is an essential element for the health of the body, as it goes to the production of red blood cells that carry oxygen. If a little vitamin comes from food, then nutrition in the tissues is disrupted, due to which the work of many organs worsens. Fatigue and drowsiness appear, the brain reacts more slowly. All this is complicated by the fact that you need to replenish stocks of the substance from food on a regular basis.
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