These Foods Can Help You Avoid Vitamin B12 Deficiency

Table of contents:

These Foods Can Help You Avoid Vitamin B12 Deficiency
These Foods Can Help You Avoid Vitamin B12 Deficiency

Video: These Foods Can Help You Avoid Vitamin B12 Deficiency

Отличия серверных жестких дисков от десктопных
Video: 20 High Vitamin B12 Foods (700 Calorie Meals) DiTuro Productions LLC 2023, February
Anonim

These foods can help you avoid vitamin B12 deficiency

It is no secret that it is better to prevent the lack of vitamins with the help of a rational diet than to choose a drug for the treatment of vitamin deficiency later. Listed below are 5 foods that can help prevent vitamin B12 deficiency.

These foods can help you avoid vitamin B12 deficiency
These foods can help you avoid vitamin B12 deficiency

Photo: flickr /

Vitamin B12 plays an important role in the formation of red blood cells and the functioning of the nervous system. However, many suffer from a deficiency of this vitamin, according to American statistics, such people are from 1.5 to 15% of the population.

It is no secret that it is better to prevent a lack of vitamins with the help of a rational diet than to choose a drug for the treatment of vitamin deficiency later. Listed below are 5 foods that can help prevent vitamin B12 deficiency.

Eggs

Eggs contain many nutrients, including protein, calcium, and zinc. As for vitamins, one egg can give you about 7% of the recommended daily intake of vitamin B12, and, in addition, a good dose of vitamins A, B5, D, K, E.

If you often feel tired during exercise, try eating an egg before exercise - it not only gives you the vitamin B12 you need to replenish energy, but also protein that improves muscle function.

Milk products

According to the US National Institutes of Health, a glass of low-fat yogurt or one cup of low-fat cow's milk provides just over one microgram of vitamin B12. Thus, both can provide about 18% of your daily vitamin B12 intake.

Fortified foods

According to Leslie Beck, a nutritionist in Toronto, Canada, some of the cereals used in breakfast cereals, as well as soy products and surrogate milk, are fortified with this vitamin. Thus, this option is suitable for vegans and vegetarians.

“If you want to get vitamin B12 from such foods, check the label to make sure you are buying a product that is fortified with this vitamin. For example, plant-based fortified drinks contain 1 mcg of B12 per cup and provide 50% of the daily amount you need,”says Beck.

Seafood

The amount of vitamin B12 you get depends on the type of seafood you eat. Shellfish are considered one of the best seafood sources, with 85 grams of shellfish providing nearly 85 micrograms of B12.

For fish, you can get small amounts of B12 by eating canned sardines, sockeye salmon, and farmed rainbow trout. Among other types of seafood, crabs and shrimp can also be sources of this vitamin.

Beef liver

Besides protein and iron, beef liver is also a good source of vitamin B12. It contains over 70 micrograms of B12 per 85g serving of beef liver. However, nutritionist Linda Antinoro has some caveats: “Vitamin B12 in meat may be less bioavailable because some of it is lost during cooking and because of the presence of collagen, which is also not absorbed by decreased secretion of the stomach,”says Antinoro. On the other hand, she emphasizes that dairy products are considered the most bioavailable source of vitamin B12.

Popular by topic