Top 10 Foods That Contain Vitamin B12

1. Liver: An excellent source of vitamin B12

Animal protein is among the foods that contain it vitamin B12. Among these products, The liver remains the richest source of cobalamin. Thus, 100 grams of lamb’s liver provides 60 micrograms of vitamin B12. Poultry, pork or veal liver are also excellent sources.

2. Veal, beef and pork kidneys

Liver is not the only offal that contains good amounts of vitamin B12. Regular consumption of beef, veal or pork kidney ensures adequate intake of cobalamin. In fact, 100 grams of kidney contains a thirty micrograms of vitamin B12.

3. Other cobalamin-rich organ meats

If you’re a offal lover, don’t deprive yourself! These cuts of meat are great for your health, especially for their vitamin B12 content. Among the products rich in vitamins, we find the heart, the brain, the tongue, the stomach, candy or even the foot.

4. Seaweed, sources of vitamin B12 for vegans

Balancing nutrition and good health can sometimes be difficult for vegans. This is especially true of vitamin B12 intake. Seaweed is the only food that contains vitamin B12 and that not of animal origin. 100 grams of vitamin B12 contains 30 to 40 micrograms, nori and ao-nori seaweed is an interesting resource. The dulse and sea salad are other sources of vitamin B12. Unfortunately, there is not enough seaweed to meet our daily needs. Vegans should take supplements to avoid deficiency symptoms.

5. Taking vitamin B12 with shellfish and seafood

Let’s continue with products of marine origin. Use shellfish or seafood allows you to get plenty of vitamin B12 on a regular basis. In addition, they are suitable for a pesco-vegetarian diet.

  • With 60 micrograms of vitamin B12 per 100g, flashes are good supplements.
  • Eating oysters, mussels, clams and scallops also limits the development of cobalamin deficiency disorders.
  • The rate of vitamin B12 in hops is 4 micrograms per 100 grams.

6. Fish, crustaceans and other marine animals

Our body finds large amounts of vitamin B12 in fish, shellfish and other proteins of marine origin. Still adapted to a pesco-vegetarian dietincludes products such as:

  • octopus ;
  • anchovies;
  • sardines ;
  • mackerel;
  • cod liver ;
  • shrimp;
  • crab;
  • tuna ;
  • salmon

7. Poultry eggs…

Let’s get back to solid ground. In addition to the protein content, poultry eggs are a food that contains interesting amounts of vitamin B12 (about 3 micrograms per 100 grams). Whether you are a vegetarian or not, include eggs in your diet Everyday is good for your body.

8. And fish eggs!

Cobalamin-rich eggs are laid not only by poultry, but also by fish! Salmon, flounder or trout roe are represented good vitamin B12 supplements for your body.

9. Content of vitamin B12 in pieces of meat

In addition to offal can be found vitamin B12 in cuts of meat. Eating meat in reasonable amounts ensures good nutrition and regular cobalamin intake. Thus, 100 grams of meat provides an intake of approximately cobalamin From 2 to 6 micrograms. The richest meat remains rabbit, followed by beef, horse meat, duck, lamb and even veal.

10. Cheeses rich in vitamin B12

Among the last foods that contain vitamin B12, we distinguish certain cheeses :

  • Parmesan cheese ;
  • county, tome, emmental, gruyere;
  • maroilles, Camembert;
  • mozzarella, fresh cheese;
  • Goat cheese ;
  • etc

On the contrary, milk and most dairy products not very much cobalamin. Therefore, vegetarians must pay attention to the risk of deficiency and, if necessary and on the advice of a doctor, take: vitamin B12 supplements.

Along with folic acid, our body needs vitamin B12. Deficiency causes symptoms and health risks. Your eating habits do they allow you to get enough vitamin B12? Browse A complete list of foods that contain vitamin B12 find out

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