Vitamin B12 is an essential nutrient that plays an important role in maintaining the health of the body, from supporting the nervous system to improving brain function and producing blood cells. Vitamin B12 deficiency can cause many health problems such as fatigue, memory loss and the risk of cardiovascular disease. Although the body cannot produce vitamin B12 on its own, we can supplement it through a variety of food sources. The article below will suggest some natural sources of vitamin B12 that you should know, refer to it now!
Animal liver
Organ meats contain high levels of nutrients, especially liver and kidney. 100 grams of beef and lamb liver provide more than 3,000% of the daily vitamin B12 requirement. The vitamin B12 content in lamb liver is often higher than that of beef and calf liver.
Beef and lamb liver provide more than 3,000% of the daily requirement of vitamin B12
In addition, lamb kidney, veal and beef are also rich in vitamin B12. 100g of lamb kidney provides 100% of the daily requirement of vitamin B2 and selenium.
Clams
Clams are rich in nutrients, especially lean protein and vitamin B12. About 20 clams provide about 7,000% of the daily requirement of vitamin B12, along with a large amount of iron, accounting for 200% of the iron requirement per 100g. Clams are also a good source of antioxidants, helping to improve health.
Sardines
This small saltwater fish is often canned and brings many nutritional benefits. In 150g of sardines, you will get about 554% of the daily requirement of vitamin B12. Not only that, sardines are also rich in omega-3 fatty acids, which have anti-inflammatory effects and improve cardiovascular health.
Beef
Beef is an excellent source of vitamin B12, with 190g of beef providing about 467% of the daily requirement. In addition to vitamin B12, beef also provides vitamins B2, B3, B6, zinc and selenium. It is advisable to choose lean beef, which will provide a higher vitamin B12 content.
Tuna
Tuna is a food that provides a rich source of nutrients such as protein, vitamins and minerals. This fish also contains a high content of vitamin B12, which is concentrated in the dark muscles just under the skin. 100g of cooked tuna contains about 10.9mcg of vitamin B12, meeting 453% of the daily requirement. Canned tuna is also a significant source of vitamin B12.
Tuna contains high levels of vitamin B12.
Fortified Cereals
Cereals fortified with vitamin B12 are a great option for vegans because they are fortified with plant-based vitamins. Many studies have shown that daily consumption of fortified cereals increases vitamin B12 in the body, helping users meet their vitamin needs.
Salmon
Salmon is known for its rich omega-3 fatty acids and is also a rich source of vitamin B12 for the body. A 178g salmon fillet can provide about 208% of the daily vitamin B12 requirement along with 4,123mg of omega-3 fatty acids, which help improve heart health and reduce inflammation.
Fortified Milk
Fortified milk is a great alternative for vegans such as soy milk, almond milk and rice milk. These milks are also often fortified with vitamin B12, with each 8oz serving providing about 86% of the daily requirement.
Milk and dairy products
Milk and dairy products such as cheese and yogurt not only provide protein but also vitamin B12. A 240ml cup of whole milk provides about 46% of the daily vitamin B12 requirement. Full-fat yogurt has been shown to improve vitamin B12 deficiency in people who are deficient.
Eggs
Eggs are a complete source of protein and B vitamins, especially B2 and B12. 100g of eggs contain about 46% of the daily vitamin B12 requirement. Egg yolks have a higher vitamin B12 content and are more easily absorbed than egg whites, providing additional vitamin D and many other nutrients.
Eggs are a rich source of protein and vitamin B12.
In summary, adequate vitamin B12 intake is important to help ensure overall health and maintain essential body functions. Through rich food sources such as meat, fish, fortified cereals, milk and eggs, we can easily provide vitamin B12 to the body. Especially for vegetarians or those on a diet, it is necessary to choose products fortified with vitamin B12 to avoid nutritional deficiencies.
