Why do we need vitamin B12 and what foods it most.
Vitamin B12 is one of the most complex of the vitamins now known to science. Even a small deficiency of vitamin B12 can lead to anemia can cause fatigue and depression. Serious vitamin B12 deficiency leads to brain damage and Central nervous system.
Vitamin B12 is produced by bacteria and is found in foods of animal origin.
Seven facts about vitamin B12
Vitamin B12 has serious and diverse effects on the human health, including:
1. Vitamin B12 affects energy level
2. Vitamin B12 is important for the normal functioning of memory
3. Vitamin B12 affects the mood
4. Vitamin B12 is important for heart health
5. Vitamin B12 affects the appearance
6. Vitamin B12 affects digestion
7. Vitamin B12 protects against cancer
The daily requirement for vitamin B12 is 3 micrograms per day. So what foods contain vitamin B12?
9 foods containing vitamin B12
1. Seafood. 100 grams of shellfish contains 99 mcg of vitamin B12. Other sources of vitamin oysters and mussels.
2. Beef liver. 100 grams of beef liver contains 83 mcg of vitamin B12. Other sources of vitamin a: liver sausage, chicken liver, pate foie Gras.
3. Fish. Good sources of vitamin B12 are fish like mackerel, salmon, herring, tuna, sardines and trout. 100 grams of mackerel – 19 mcg of vitamin B12.
4. Crustaceans. Crabs, shrimps, crawfish and lobsters. 100 grams crab meat and 11.5 mcg of vitamin B12.
5. Red meat. In 100 grams of beef contains about 6.2 mcg of vitamin B12.
6. Milk. In 100 grams of nonfat milk contains 0.5 mcg of vitamin B12.
7. Yogurt. Yogurt is a great source of not only calcium and probiotics, but also vitamin B12.
8. Cheese. 100 grams of mozzarella – about 0.5 µg of vitamin B12.
9. Eggs. Vitamin B12 is found in many types of eggs: chicken, goose, duck, Turkey and quail.
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