Vitamin B12 is related to good cognitive functioning and the formation of blood cells, including its deficiency is one of the causes of anemia. Therefore, it is very important to know which are the sources of vitamin B12 to consume the recommended amount of this nutrient every day and keep your health up to date.
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Foods Rich in Vitamin B12: What Are They?
Also known as cobalamin, vitamin B12 is a nutrient found only in animal foods, so strict vegetarian and vegan people need to do nutritional follow-up to define the best way to supplementation.
Regarding the recommendations, the guidelines that establish the ideal amount of intake of each nutrient per day defines that for adult women and men the recommended daily intake of vitamin B12 is only 2.4 micrograms per day. Check below which are the main food sources of this nutrient.
1. Red meat
Red meat is the highest source of vitamin B12. However, consumption of this type of meat should be moderate and you should opt for leaner cuts, as meat beef is associated with the emergence of chronic diseases and cardiovascular problems due to the high amount of fat saturated.
2. Milk
Milk and derivatives are good sources of vitamin B12, in addition to having other super important nutrients for health such as calcium, magnesium and phosphorus. Therefore, include these foods in your diet, giving preference to skimmed versions if you want to control your saturated fat intake.
3. Egg
Chicken eggs are also an excellent source of vitamin B12, more specifically the yolk, in addition to having an affordable price and combining with various preparations. You can consume the boiled egg, scrambled, poached, among other ways.
4. Liver
The liver is the storage place for several nutrients, so it is a viscera that must be part of the diet. In addition to being rich in B12, it also contains iron, vitamins A, E and K, among other micronutrients.
5. Chicken heart
Chicken heart is also rich in vitamin B12, so if you love a heart skewer, know that you are contributing to good cognitive performance and to the prevention of possible anemia.
6. Sardine
Fish are also a source of vitamin B12, in addition to having polyunsaturated fats that are good for heart health. Therefore, you can invest not only in sardines, but also in tuna, salmon, among other fish of your choice.
7. seafood
Shellfish, in addition to being delicious, are rich in important nutrients such as cobalamin and selenium. So, if it's easy to find these foods where you live, you can buy them to help reach your daily B12 intake.