The human body is able
vitamin B12 for several years in advance. But if you do not consume foods that contain this substance for a long time, you can encounter problems such as memory impairment, dizziness, weakness in the legs, and depressed mood. The most formidable manifestation of vitamin B12 deficiency is
(malignant anemia), which, if untreated, can lead to death.
The main food sources of vitamin B12 are poultry, meat, fish, and dairy products. Vitamin B12 deficiency is more often encountered by those who consciously refuse to use these products: vegans, vegetarians.
It has been proved
that vegetarians have a lower body mass index, they have lower cholesterol, blood glucose, they are less likely to suffer from blood pressure problems and less likely to die from coronary heart disease. But a lack of vitamin B12 can nullify all of these benefits. Therefore, if you follow a special diet, you need to consult a doctor and find out with what medications or special supplements you can make up for a lack of vitamin B12. Well, for those who are not limited in nutrition, it is important to add foods rich in vitamin B12 to your diet.
endocrinologist, nutritionist of the multidisciplinary clinic "MedicCity"
- Vitamin B12 - a water-soluble vitamin of group B, necessary for the body to work the nervous and hematopoietic systems.
Most of it is found in products of animal origin: liver, beef, pork, eggs, milk, cheese, cod, shrimp. Vitamin A is useful in small doses; on average, an adult needs to receive only 3 micrograms of vitamin B12.
It is impossible to get vitamin B12 from plant foods. If a person follows a vegetarian or vegan diet, he needs to take vitamin B12 in synthetic forms. The best option is tablets that dissolve under the tongue, allowing the vitamin to enter immediately into the bloodstream.
An alternative may be the intake of vitamin B complexes, which will include B12. However, in this case, the substance can be absorbed worse (vitamin B12 is destroyed by interaction with iron or copper, vitamins C, E, B1), and the dosage may be insufficient to make up for the deficiency.
Of the meat products, it is the liver that contains the highest amount of vitamin B12. In the beef liver of this substance - 70 μg per 100 g, in duck - 54 μg, in pork - 30 μg, in the liver of turkey - 28 μg, in chicken - 16.5 μg.
In addition to vitamin B12, the liver contains folic acid, iron, vitamin B9 and other beneficial substances. If you don’t like the taste of this product in its pure form, try making something delicious from the liver, such as a paste, which can then be added to chanterelle bruschettas.
Oysters are an excellent source of vitamin B12 (16 mcg per 100 g of product). But not only. This product also contains vitamins A, B, C, D, and also magnesium, calcium, phosphorus, zinc, iron, iodine, copper, sodium, potassium, chlorine, chromium, fluorine, zinc .
.. Do you need more arguments to pamper yourself this delicacy?
In 100 g of baked mackerel - 19 mcg of vitamin B12. There is no carbohydrate in the finished dish, but the mackerel is rich in omega-3 polyunsaturated fatty acids, which help maintain moisture in the skin cells. Therefore, mackerel can also be attributed to products that help maintain youth.
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In terms of vitamin B12 herring is superior to salmon and trout. In herring - up to 13 mcg of vitamin B12 per 100 g of product. This fish is also rich in other B vitamins, vitamin D (up to 36% of the daily norm in 100 g of product). Our recipes - shrimp with herring and pickled beets and salty cheesecake with herring remoulade - will help you take a fresh look at this product.
In boiled octopus - up to 36 micrograms of vitamin B12. It is also an excellent source of iron (up to 95% of the daily norm in 100 g of the product), selenium (162% of the daily norm), copper (82% of the daily norm), as well as phosphorus, magnesium and a number of vitamins. How to choose the right octopus and other healthy seafood, read this article.
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Both red caviar and black caviar are suitable as a source of vitamin B12.
In 100 g of the product - about 10 μg of vitamin B12. Only one minus: a little expensive, especially in the case of black caviar. But for a portion of vitamins D, E, C, phosphorus and selenium, you can pay extra.
The heart contains less vitamin B12 than the liver, but there is also a lot of it in this product. In the boiled heart of the turkey - 13.
9 μg of vitamin B12, in the beef heart - 10 μg, in 100 g of chicken hearts - 7 μg. A useful substance is also found in the kidneys of animals, but we will leave this option for the most enthusiastic meat-eaters.