To strengthen the immune system it is good to eat vegetables and fruits that contain vitamin B12. This vitamin is needed by the body for the normal functioning of neurons in the brain and the central nervous system as a whole. Vitamin B12 is needed for the synthesis of DNA, red blood cells, myelin, creatine and some enzymes. What products contain this water-soluble biologically active chelate and how much should be consumed to cover your daily needs?
In adults with a sedentary lifestyle, the daily norm of B12 is 3 mcg, and in athletes 9 mcg. The maximum dose of B12 is 500 mcg / day. Vitamin B12 deficiency leads to anemia. As well as lack of vitamin D.. Iron deficiency anemia, memory impairment, numbness of the extremities and increased fatigue. Hypervitaminosis B12 practically does not occur because this vitamin “knows how” to be stored in reserve in liver. However, high doses increase the risk of lung cancer in men, especially those who smoke. For athletes, B12 is important because it participates in the synthesis of amino acids and the metabolism of carbohydrates in skeletal muscle, avoiding the onset of cholesterol. It also stimulates the growth of muscle fibers through increased hematopoietic processes and supports their contractile function, helps to form and maintain coordination of movements.
Vegetables and fruits containing vitamin B12. The types of meat with the most cyanocobalamin
Many vegans wonder what plant foods contain vitamin B12. Sources of vitamin B12 include organ meat, cow’s milk cheeses and eggs. Cyanocobalamin is not found in vegetables, fruits or berries, nor in cereals and legumes. Unfortunately, B12 is also absent from mushrooms and nuts.
Thus, the champion of B12 is beef liver. At 100 g of unfrozen product, its content varies between 80-130 µg, and in the frozen state it decreases to 50-80 µg. This is followed by pork liver, 60 micrograms, and then beef kidneys, of which 100 g may contain 20 to 50 micrograms of cyanocobalamin. The bronze medal and the amount of 30mcg / 100g of vitamin B12 is contained in chicken liver and 25mcg / 100g in beef heart. 100 g of boiled chicken hearts usually contain 7.3 micrograms of cyanocobalamin.
Of all the types of meat, the rabbit can “boast” the highest amount of cyanocobalamin, in an amount of 4 mcg per 100 g. Cyanocobalamin is also found in seafood. The largest amount of vitamin B12 is found in octopuses, mussels, mackerel, herring and trout. Also this Vitamin helps to increase appetite.
The amount of vitamin contained in seafood. Depending on the criteria, the cyanocobalamin content varies
Those who love red caviar should know that 100 g of this product contains about 11 micrograms of B12. We also mention that vitamin B12 is completely missing from the most useful seaweed and shrimp, loved by all.
The B12 content in a raw chicken egg is 2.1 mcg. During the cooking of the eggs, the cyanocobalamin content is reduced to 1.1 μg. Most B12 is found in raw goose and duck eggs, 5.4 and 5.1 mcg, respectively.
Even though there are no vegetables and fruits that contain vitamin B12, cheeses have an extremely high content of this vitamin. Thus, most of the cyanocobalamin is present in cheeses. Its content varies depending on the variety and fat content, ranging from 0.8 to 3.6 µg per 100 g. Mcg / 100 ml. But it is not present in butter at all.
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