Best Foods vitamin B12
Foods containing vitamin B12
Eating foods rich in vitamin B12 is important to protect the body against disease.
Because vitamin B12 is an essential component for DNA transplantation in the body, blood cells and nerves.
The liver is the body’s main organ in which water-soluble vitamin B12 is stored, and its most stable form is cyanocobalamin. Therefore, eating foods rich in vitamin B12.
Include animal derivatives such as meat, eggs, dairy products, in addition they are produced by bacteria and have no plant derivatives.
If you are one of those people who avoid animal products, replacing soy products is the healthiest solution to supply vitamin B12.
Studies have shown that the absorption of vitamin B12 gradually decreases in people over 50 years of age, so foods are recommended.
Include vitamin B12 and supplements in your diet.
List of sources of vitamin B12 for vegetarians:
Do you prefer dairy products?
One of the best ways to get the required amount of vitamin B12 in the body is to consume dairy products.
You can add some yogurt with vegetarian food to lunch, eat a piece of cheese as a night snack, a glass of milk in the middle of the day, boiled egg, scrambled eggs and so on.
Therefore, you should include some dairy products in the diet of vegetarians as the best sources of vitamin B12.
Cereals – Foods vitamin B12 :
If you are looking for foods that contain vitamin B12, take cereals seriously.
The bread and rice you eat for breakfast and lunch will help ease the digestion process as they do not need to be broken down.
In addition to the health of the body, cereals will also help you lose weight and you will not feel hungry for a long time after consuming cereals.
As a result, include whole grains in your diet as a rich source of vitamin B12.
Vegetarians must consume mushrooms as plant food sources.
It is almost impossible to get vitamin B12 from plant derivatives and most plant foods are low in vitamin B12.
It is very important to know that mushrooms do not provide the recommended amount of vitamin.
Yeast contains a lot of vitamin B12 and its consumption is very popular among vegetarians.
Animal sources of vitamin B12 – Foods vitamin B12 :
If we are looking for different sources of vitamin B12, the best foods that can be easily included in the diet are:
salmon, trout, sardines and tuna, which are different types of fish. .
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Since this variety of seafood is widely available, you can increase your intake of this fish which is the best possible way to supply vitamin B12.
In addition, salmon helps improve bone strength, brain function, heart health, vision and skin texture.
B) Trout – Foods vitamin B12
The interesting fact about trout is that there are so many types it’s hard to say.
A good source of vitamin B12 is not the only reason to eat this fish, but trout are rich in various minerals such as calcium, magnesium, sodium, potassium, manganese, selenium, copper and iron.
If you are looking for vitamin B12, do not miss the consumption of sardines, because by consuming more than three ounces of sardines, you provide 338% of the body with vitamin B12, also rich in omega-3 fatty acids, selenium, calcium, copper Iodine, choline, phosphorus and vitamin B3.
D) Tuna – Foods vitamin B12 :
Consumption of tuna should not be less than two servings of tuna per week.
If you are looking to lose weight, you can include this freshwater fish in your diet because it contains small amounts of fat and cholesterol and is a rich source of vitamin B12, selenium, protein and vitamin D.
You can easily get the required amount of vitamin B12 and strengthen your bones by including milk in your breakfast.
Caviar – Foods vitamin B12 :
Fish caviar is another source of vitamin B12, which is much more effective in meeting the body’s needs than eggs and milk.
Due to its warm nature, lamb is recommended for most people.
In addition, its consumption provides about 60% of the body’s needs.
egg – Foods vitamin B12 :
In addition to egg yolks, goose eggs, duck eggs contain significant amounts of vitamin B12.
Cheese also contains vitamin B12 as an animal derivative.
Although not all cheeses do, Swiss cheese, Mozzarella and Feta also contain vitamin B12.