Foods High in Vitamin B12: A List of the Best for Vegetarians

Vitamin B12 is a water-soluble vitamin obtained with food. It plays a vital role in our body and especially in rejuvenating cells. It is provided only by food of animal origin.

What are the benefits of a diet rich in vitamin B12?

“The vitamin B12 contributes to cell division as well growth and maturation of red blood cellsSays nutritionist Raphaël Gruman.nutritionist. Vitamin B12 also plays a a direct role in nerve cell function and brain protection. It plays a role in synthesis at the protein, fatty acid and bone levels. Vitamin B12 is present necessary for the transport of oxygen to tissues. Finally, like all B vitamins, vitamin B12 acts as a coenzyme to help our body’s enzymes work.

What is the list of foods rich in vitamin B12?

“Foods high in vitamin B12 are available seafood, offal (beef liver, chicken liver), fish, egg“Raphaël Gruman informs. 10 foods rich in vitamin B12 (µg / 100 g) offal (42.5-74 100g 100 g), Oysters (24-39.5 100g 100 g), cod liver (15.7 100g 100 g), boiled mackerel (15 to 19 g per 100 g), canned sardines (14 mcg 100 g), cod or cooked pollack (2 to 3 g per 100 g), emmentals (1 to 2.5 g per 100 g), rabbit (2.2 100g per 100 g) andHard egg (1.1 100g 100 g).

Where to find vitamin B12 when you are a vegetarian?

“People vegetarians are at risk of vitamin B12 deficiencythis vitamin is found almost exclusively products of animal origin”Warns nutritionist-nutritionist. eggs and dairy products, containing vitamin B12. From a 150 ml portion of milk (1 glass) you can consume 0.7 μg, from a 250 ml portion (in a bowl) 1.5 μg, from 2 eggs 1.2 μg of vitamin B12 B12. “But it is necessary supplement with vitamin B12 when you are vegan“- informs the nutritionist.

Which fruits are rich in vitamin B12?

The plants (fruits, starchy foods and vegetables) do not provide vitamin B12. It is the only vitamin not found in fruits and vegetables.

What is the recommended daily dose of vitamin B12?

A quarter of seniors are deficient in vitamin B12

Dietary references for vitamin B12 are 4 µg (micrograms) per day for adults, men and women. “Pregnant and breastfeeding women have higher needs“Says Raphaël Gruman. The nutritional indications are as follows 4.5 µg per day during pregnancy and 5 µg per day for breastfeeding women0.4 µg per day for infants up to 6 months of age, 1.5 µg per day for infants over 6 months of age, 1.5 µg per day for children 1 to 10 years of age and 2.5 µg per day for adolescents 11 to 17 years of age. Vitamin B12 deficiency is common in adults. The disadvantage due to under-consumption is exceptional, except for vegans. It’s mostly about deficiency due to malabsorption, gastric origin (Biermmer’s diseasepartial or complete removal of the stomach …) or intestine (e.g., Crohn’s disease). From medications can also cause vitamin B12 deficiency : biguanides, anti-tuberculosis drugs, colchicine … as well as a excessive alcohol consumption. “A quarter of seniors are deficient in vitamin B12“informs Raphael Gruman.”With age, the acidity of the stomach decreases, which hinders the proper absorption of vitamin B12 “he explains.Vitamin B12 deficiency can cause anemia (megaloblastic) with fatigue, dyspnoea, pallor. This can happen too nauseaa decreased appetite, weight loss, difficulty concentrating and remembering detailed by a nutritionist-nutritionist. When a vitamin B12 deficiency is found, a vitamin B9 and iron deficiency check is performed because these deficiencies are often related.

What to do if you are deficient in vitamin B12?

“A blood test can detect a lack of vitamin B12Says the nutritionist. Treatment for vitamin B12 deficiency is based on oral or parenteral administration of vitamin B12 (intramuscular injection or subcutaneously). After treatment of the attack, the aim was to supply vitamin B12 to the cells that were deficient and to build up their reserves, supportive care is designed to meet the lifelong need for vitamin B12 if the pathology responsible for the deficiency is irreversible.

Thanks to Raphaël Gruman, a nutritionist-nutritionist (in Paris and Cannes) and author of Editions Leduc.s, 2021, Facilitate Long Covid, Natural Solutions.


– Nutrition Guidelines for Vitamins and Minerals, ANSES, updated 2022 March 1

– Cyclic table of nutritional composition of foods, Anses

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