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Vitamin B12 is one of the essential nutrients that the body cannot make on its own. Therefore, it needs to be obtained from the diet or supplements. Vegetarians, pregnant or lactating women are at risk for this nutrient deficiency.
1. What is Vitamin B12?
Vitamin B12 is a water-soluble vitamin that has many essential functions in the body. Vitamin B12 helps keep nerves healthy and aids in the production of DNA and red blood cells. In addition, it helps maintain normal brain function. The recommended daily requirement of vitamin B12 is about 2.4 mcg, but this amount is higher for pregnant or lactating women.Vitamin B12 is absorbed in the stomach with the help of intrinsic protein. This substance binds to the vitamin B12 molecule and facilitates its absorption into the blood and cells in the body. Furthermore, the body stores vitamin B12 in the liver, so if you consume more vitamin B12 than recommended, your body will store it for future use.
The body can be deficient in vitamin B12 if the body does not produce enough intrinsic factor or in the diet there are not enough foods rich in vitamin B12. Vitamin B12 is mainly found in products of animal origin. Especially meat and dairy products. Here are 12 healthy foods that are very high in vitamin B12.
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.2. Foods containing vitamin B12
2.1. Animal liver Organ meat is a fairly nutritious food, in which the liver and kidney of sheep are rich in vitamin B12. A serving of liver with 100 grams provides 3,5871% vitamin B12 daily value. Although lamb liver is generally higher in vitamin B12 than beef and calves, the vitamin B12 content of these two foods also contains about 3,000% of the daily value (in 100 grams).
In addition, lamb liver is rich in other nutrients such as copper, selenium, vitamin A and vitamin B2. Not only that, foods like lamb kidneys, veal and beef are also high in vitamin B12. In 100 grams of sheep kidney provides 100% of the daily value of vitamin B2 and selenium.
2.2. Clam Clam is a shellfish belonging to the mollusk species. Its nutritional profile contains plenty of lean protein and vitamin B12. In 20 clams can provide up to 7,000% vitamin B12 daily value. In addition, it also provides a large amount of the mineral iron (200% in 100 grams). Furthermore, clams are foods that have been shown to be a good source of antioxidants.
Ngao có chứa hàm lượng vitamin B12 rất dồi dào
2.3. Sardines Sardines are small fish that live in salt water. It is often processed into canned fish products. Sardines contain many good nutrients. In 150 grams of sardines provide about 554% vitamin B12 daily value. Furthermore, sardines are also a rich source of omega-3 fatty acids. These fatty acids have been shown to provide many health benefits, such as reducing inflammation and improving heart health.
2.4. Beef Beef is a rich source of vitamin B12. In 190 grams of beef can provide about 467% of the daily value of vitamin B12. In addition, along with this amount of beef, it also provides other vitamins such as vitamins B2, B3, B6, zinc and selenium. Should choose low-fat beef will have higher vitamin B12 content.
2.5. Fortified cereals The source of vitamin B12 in fortified cereals works well for vegetarians. Because it can be synthesized from foods of plant origin. Although fortified cereal is not generally recommended as a healthy diet, it is a rich source of vitamin B12. Many studies suggest that eating fortified cereals daily increases vitamin B12 levels.
In fact, a recent study conducted a 240ml fortified cereal supplement for about 14 weeks, the results showed that the body was provided with about 4.8 mcg of vitamin B12 per day. This showed that vitamin B12 levels increased significantly when fortified cereals were used.
2.6. Tuna Tuna is a commonly used fish and it is an excellent source of nutrients including protein, vitamins and minerals. Tuna has a high concentration of vitamin B12, especially in the fish muscles just below the skin (also known as the dark muscles). In 100 grams of cooked tuna provides 10.9 mcg of vitamin B12 (453% of the daily value).
Canned tuna also contains a significant amount of vitamin B12. A can of tuna with a net weight of 165 grams contains 115% of the daily value of vitamin B12.
2.7. Fortified Nutritional Yeast Nutritional yeast is a good vegan source of protein, vitamins and minerals. Nutritional yeast is a special type of yeast grown for food rather than yeast for making beer and bread. Vitamin B12 is not naturally present in the composition of nutritional yeast. To which it is synthesized and added. Like fortified cereals, nutritional yeast is also a very vegan-friendly food. In 15 grams of nutritional yeast can provide up to 755% of vitamin B12 daily value.
A few studies conducted adding nutritional yeast to the diets of raw vegans and found it increased vitamin B12 blood levels while helping to reduce the signs of vitamin B12 deficiency anemia.
2.8. Rainbow Salmon Rainbow trout is considered an excellent source of protein, healthy fats, and B vitamins. In 100 grams of salmon, it provides 312% of the daily value of vitamin B12 and 1,171 omega-3 fatty acids.
Combined levels of omega-3 fatty acids including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are recommended by experts to use about 250 - 500mg for the daily diet.
In addition, rainbow trout is also an excellent source of minerals including manganese, phosphorus, and selenium.
2.9. Salmon Salmon is a well-known food because it contains a rich amount of omega-3 fatty acids with high content. However, it is also an excellent source of vitamin B12. In 178 grams of salmon fillets, 208% of the daily value of vitamin B12 is provided. At the same time, along with this amount, it also provides 4,123 mg of omega-3 fatty acids. Not only does salmon provide a high amount of unsaturated fat, but it also provides a significant amount of protein, with about 40 grams (in 178 grams of salmon fillet).
Cá hồi giàu omega-3 và vitamin B12
2.10. Fortified Milk Milk is a food with high nutritional value and can be used as an alternative to a vegan diet. Although, soy milk, almond milk and rice milk are not naturally high in vitamin B12, they are often fortified with this vitamin, thus making them an excellent source of vitamin B12. For example, in 240ml of soy milk can provide up to 86% of vitamin B12.
2.11. Milk and dairy products Milk and dairy products such as cheese, yogurt... are excellent sources of protein along with a number of vitamins and minerals including vitamin B12. One cup of whole milk (240ml) provides 46% vitamin B12.
Full-fat yogurt has also been shown to improve vitamin B12 deficiency in people with this vitamin deficiency. Some studies have shown that the body absorbs vitamin B12 in milk and dairy products better than vitamin B12 found in meat, fish or eggs.
2.12. Eggs Eggs are a great source of protein, complete with B vitamins, especially vitamin B2 and vitamin B12. In 100 grams of eggs can provide about 46% vitamin B12 and 39% vitamin B2. Many studies have shown that egg yolks have higher vitamin B12 content than whites. In particular, vitamin B12 in the yolk is easier to absorb than the white.
In addition to being provided with a good amount of vitamin B12 from eggs, the body also receives additional amounts of vitamin D and other nutrients.
3. Should vitamin B12 supplements be taken?
Vitamin B12 supplements are recommended for those at risk of deficiency. These include: the elderly, pregnant or nursing women, vegans and vegetarians, people with intestinal problems or people who have had stomach surgery.
Like vitamin B12 in fortified sources, vitamin B12 in supplements is also synthetic, so it's vegan-friendly.
Vitamin B12 can be supplemented in many different ways such as: Taking tablets, intramuscularly, or placing them under the tongue... Some studies have shown that vitamin B12 is taken orally and intramuscularly. equally effective in restoring vitamin B12 levels in people with vitamin B12 deficiency.
Vitamin B12 deficiency is not necessarily due to insufficient diet, but may be due to internal factors in the body. Intrinsic factor deficiency is most common in older adults and is often associated with certain autoimmune diseases, known as pernicious anemia. The treatment for this condition is lifelong vitamin B12 injections. However, one review study of the condition found that taking 1,000mcg of vitamin B12 per day could be an effective alternative to injections.
Có thể bổ sung vitamin B12 qua đường uống
Vitamin B12 is an important nutrient that the body needs for many essential functions. It can be found in large quantities in foods of animal origin, fortified foods, and dietary supplements. In addition, vitamin B12 is also found in foods with the richest sources being liver, beef, sardines, clams and dairy products. To increase vitamin stores or prevent deficiency, eating these foods can significantly improve overall health.
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Reference source: healthline.com
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