Foods high in vitamin B12. What foods contain vitamin B12

Sufficient intake of vitamins and microelements in our body is the key to the normal functioning of individual organs and all systems as a whole. Particular attention should be paid to vitamin B12, which plays a crucial role in our life. But, unfortunately, the body is practically unable to synthesize this element on its own. So our task is to take care of its intake by choosing a product with a high content of it.

The benefits of vitamin B12 for the body

Vitamin B12 in our body performs an important function - it is responsible for the functioning of the nervous system. At the cellular level, it is involved in the formation of nerve processes and endings, and its chronic lack in the body can eventually lead to complete destruction of the nerves. In addition, its low content in the body can also provoke a lack of vitamin B1, which will cause disturbances in the functioning of brain cells and digestion.

Another important function performed by vitamin B12 is participation in the division of all cells in the body. Skin and blood cells, immune cells - the intensity of reproduction of each of them will depend directly on the content of vitamin B12. In addition, he takes part in metabolic processes, closely interacting with trace elements and vitamins of other groups.

Daily intake of vitamin

The daily requirement of vitamin B12 is only 3 micrograms, but even this small amount must be supplied to our body daily to avoid health problems. Vegetarians should pay special attention to this issue, since the main source of this vitamin is food of animal origin, there is not much of it in plant foods. Here you will need to replenish stocks of pharmaceutical preparations and vitamin complexes. But still, it would be better to consult a doctor in advance so as not to overdo it. After all, the content of vitamin B12 in the body in excess is also highly undesirable. So it would be best to give preference to natural products, which contain vitamin B12 in the amount you need.

Foods that contain vitamin B12

So, the leader in the amount of vitamin B12 is liver, veal or beef. In this regard, no other product can be compared with it, since the content of the vitamin we need in it is the highest. So this offal must be present in the diet of children and women during pregnancy. After all, the daily norm of vitamin B12 for them increases two or even four times.

Fish and seafood are also sources of vitamin B12. It is not for nothing that many people, when compiling a menu for a week, allocate one day exclusively for fish dishes, for example, fish Thursday. So if you are a lover of seafood and opt for these products, you can be sure that vitamin B12 deficiency will not affect you.

Dairy products are allocated in a separate category, each of which contains vitamin B12 in one quantity or another. Moreover, this vitamin enters the body not only with milk, but it is also found in products such as cheese, feta cheese, kefir, sour cream, yogurts and other fermented milk products.

Do not neglect cereal-based breakfast cereals. Of course, the natural origin of these products in many people raises strong doubts, but still their presence in the diet can also be extremely necessary. If you still prefer exclusively natural ingredients, then choose cereal varieties of cereals, using them for cooking. These products, like quick breakfasts, also contain vitamin B12.

Despite the low content of vitamin B12 in plant products, it should not be discounted. Since a sufficient amount of this element is found in lettuce leaves, green onions and spinach. Just add them to salads, soups and other dishes during the cooking process, and the content of vitamin B12 in the body will gradually increase.

Vitamin B12 is highest in the following foods:

• liver, kidneys and other offal
• herring, salmon and sardine
• crabs
• dairy and dairy products

The table below will allow you to quickly navigate the amount of vitamin B12 and the products that contain the highest content of it.

Now you can easily create a menu, including in it exactly those products that will help you replenish the reserves of vitamin B12 in your body.

Good day, curious readers of my blog. Do you often have cyanocobalamin in your diet? Don't be intimidated by this terrible name - this is not some outlandish product. In fact, this is the second name that vitamin B12 received. Believe me, this cobalt-containing element is simply indispensable for every person. And I intend to convince you of this today. If you're ready, then listen.

Vitamin B12 has a special effect on our mood, energy levels, memory, heart, digestion and more. This is one of the most important elements. It affects the following processes in the body:

• DNA synthesis;
• provides hormonal balance;
• supports healthy nervous, respiratory and cardiovascular systems;
• removes homocysteine;
• lipotropic function;
• participates in the synthesis of hemoglobin and leukocytes;
• supports reproductive function;
• takes part in splitting.

Deficiency symptoms

Due to the importance of B12 for the body, it is very difficult not to notice the deficiency of this element. It will manifest itself in a variety of negative symptoms. With a lack of this substance, you may feel broken in the body or dispersed.

Additional symptoms in adults are: 1 ):

• muscle, joint pain and weakness;
• difficulty breathing or shortness of breath;
• dizziness;
• bad memory;
• inability to focus on business;
• mood changes (depression and anxiety);
• palpitations;
• poor dental health, including bleeding gums and mouth ulcers
• digestive problems such as nausea, diarrhea, or cramps;
• poor appetite.

In more severe manifestations, deficiency can cause pernicious anemia. This is a dangerous disease that can lead to memory loss, confusion, and even long-term dementia.

There are 2 groups of people who are at increased risk of B12 deficiency. These are elderly people and vegetarians ( 2 )

Representatives of the first group are very susceptible to a lack of a vitamin, because they have a digestive disorder. As a rule, the production of gastric juice is reduced in older people. But it is so important for the absorption of nutrients by the body.

As for vegetarians, their vitamin B12 deficiency is understandable. The best sources of this element are animal products. Vegetarians don't eat them.

Also, the lack of this element is observed in smokers. The reason for this is that nicotine can block the absorption of elements from food. And a lack of vitamin B12 is diagnosed in people suffering from anemia and digestive upset. And in people who abuse alcohol, there is a lack of this element.

How to identify a B12 deficiency

The diagnosis of deficiency of this vitamin is made after measuring its level in the blood serum. However, studies show that such research is not always objective. About 50% of patients with vitamin B12 deficiency have normal levels of this element. ( 3 )

There are more accurate screening options for vitamin deficiency. But they, as a rule, do not give a 100% accurate result ( 4 ). Therefore, if you suspect that you have a lack of this element, the first thing to do is get tested. If the test result shows that everything is normal, talk to your doctor about additional tests.

What foods contain vitamin B12

According to a 2007 study, the absorption of vitamin B12 from food by adults is about 50%. In reality, however, this number is often much lower. ( 5 )

The best food sources of vitamin B12 are meat, fish and poultry, organ meats and eggs

Although the cobalt-containing element is absorbed worse from eggs - only about 9% is absorbed by the body. Vegetables and fruits do not contain this element at all.

For vegans and vegetarians, I have some sad news. Such a superfood product as blue-green algae, a very poor substitute for vitamin B12 ( 6 ). Therefore, those who adhere to a vegetarian diet, it is imperative to take vitamin complexes.

In general, the exact level of absorption depends on the health of the person's digestive system. Below I present to your attention the best sources that supply the body with a vitamin (3 mcg for an adult is taken as the norm).

With the help of these foods, you can eliminate the deficiency of the element b12. To do this, you just need to increase the consumption of such food.

Instructions for use

The daily need of the body for this element depends on the age of the person. It can vary from 0.4 micrograms to 3 micrograms.

So, the daily norm for children is:

• 0-6 months - 0.4 mcg;
• 6-12 months - 0.5 mcg;
• 1-3 years - 0.9 -1 mcg;
• 4-6 years - 1.5 mcg;
• 7-10 years - 2.0 mcg.

For adults, this figure rises to 3 micrograms. The only exceptions are pregnant and lactating mothers, as well as athletes. For them, the daily dosage is 4-5 mcg. However, only a doctor can determine the exact need of the body for a cobalt-containing element. And then after the patient will pass certain tests.

Compared to other vitamins, we don't need very large amounts of B12. But it is extremely important to replenish its stocks daily. Therefore, to maintain the recommended level, it is necessary to eat foods rich in this element.

In addition, vitamin B12 can be taken in tablets that are placed under the tongue or in the form of a spray. In addition, this drug is also available in ampoules. Since this element is water-soluble, the body can wash out all the excess with urine and it is impossible to get an overdose. Therefore, cyanocobalamin is safe and non-toxic.

It is important to remember that vitamin B12, intended for oral administration, has a low bioavailability - when it enters the stomach, the body absorbs only 40% of the drug. But intravenous injections are more bioavailable - up to 98% of the active substance is absorbed.

Despite the safety of the drug, I do not advise self-medication. The intake of this vitamin and its dosage must be agreed with the doctor. Otherwise, the price of the experiment on your health will be too high.

Top 9 Vitamin B12 Benefits

Here I have highlighted the most striking advantages of this element. Take a look and you may want to rethink your diet in favor of consuming more meat products.

1. Supports metabolism. Vitamin B12 is necessary for the transformation of the body which is used as energy for the body. Therefore, people with a deficiency of this element often complain of fatigue. It is also needed by neurotransmitters that help muscles contract and give you energy.
2. Prevents memory loss. B12 deficiency can cause various neurological and psychiatric disorders. The role of this element in the regulation of the nervous system is high. Therefore, this vitamin is used to reduce the risk of developing neurodegenerative diseases, including Alzheimer's disease and dementia. ( 7 ) (8 )
3. Improves mood and learning. There have been many studies proving that B12 helps in the regulation of the nervous system. It also reduces depression and anxiety. ( 9 ) Also, this element is necessary for concentration of attention and cognitive processes (such as learning). Therefore, its lack can lead to difficulty in focusing attention.
   
4. Supports heart health. The vitamin helps lower elevated homocysteine ​​levels. But it is he who is today considered the main risk factor for the development of cardiovascular diseases. (10) Homocysteine ​​is an amino acid. The content of vitamin B complex in the body depends on its concentration in the blood. There is also evidence that B12 may help control high cholesterol and blood pressure. And the elements of group B can control atherosclerotic diseases. (eleven)
5. Essential for healthy skin and hair. Vitamin B12 is essential for the health of skin, hair and nails. The reason for this lies in the fact that it plays a special role in the reproduction of cells. Plus, this element reduces redness, dryness, inflammation and acne. It can be applied to the skin for psoriasis and eczema. In addition, where cyanocobalamin is included, it reduces hair breakage and helps nails become stronger.
6. Promotes digestion. This vitamin helps in the production of digestive enzymes to break down food in the stomach. This contributes to the formation of an environment for the development of beneficial bacteria in the intestine. Killing the bad bacteria in the digestive tract and having the good ones in there is what prevents digestive upsets. In particular, problems such as inflammatory bowel disease are prevented.
7. Essential for pregnant women. B12 is needed to create nucleic acid (or DNA - the main genetic material). Well, it is used to create our body. Therefore, this element is the main nutrient for growth and development. And it is also a vital component that helps a healthy pregnancy. The vitamin also interacts with folic acid in the body. This reduces the risk of birth defects.
   
8. May help prevent cancer. This vitamin is currently being studied as an aid in reducing the risk of certain types of cancer. Its properties are enhanced by the simultaneous intake of the element with folic acid (12). In addition, some preliminary studies show that it benefits the immune system. This means that b12 potentially helps in the fight against cancer. And in particular, it fights cancer of the cervix, prostate and colon.
9. Prevents anemia. Vitamin B12 is essential for maintaining normal levels of red blood cells. This prevents the development of megaloblastic anemia. Its symptoms are chronic fatigue and weakness. ( 13 )

Interactions with other drugs

Absorption of vitamin B12 can be difficult in the case of alcoholism or smoking. Moreover, prolonged use of antibiotics reduces the ability of the stomach to absorb the cobalt-containing element. As a result, the body receives less vitamin B12. And potassium supplements can also reduce the absorption of this substance.

For this reason, anyone taking stomach medications should consult their doctor. You may need to take additional vitamin supplements in your case.

I am sure that today's article has helped you to look at vitamin B12 in a new way. And now you understand that the lack of this element can cause serious problems. Knowing this is very important. Therefore, share the link to this article with your friends on the social network. And, after all, so many more useful and interesting things have been prepared for you. And that’s all for today – see you soon!

In order for all organs and systems of the human body to function smoothly, a vitamin and mineral supply is necessary. Among all substances, cyanocobalamin occupies an honorable place. It is extremely important, but cannot be synthesized in the body in the required amount. In order to replenish this element, it is necessary to introduce products in which it is contained into the diet.

Vitamin B12, which is a crystalline substance containing cobalt, was first obtained artificially in 1948 from the liver. Until now, it is an ideal tool for both prevention and treatment of various pathological conditions and ailments. From this article, you will learn in what processes cobalamin is involved, in which products it is found in the highest concentration, as well as what the excess and deficiency of this substance is fraught with.

The substance is synthesized by the intestinal microflora. Previously, vitamin B12 was obtained artificially using microorganisms that were placed in a special nutrient medium containing cobalt salts. In vegetables and fruits, cobalamin, unfortunately, is absent. Despite the fact that beetroot is a product of plant origin and does not contain cyanocobalamin, it is rich in cobalt salts, which are used by the intestinal microflora in the synthesis of the substance.

In order for the vitamin to be better absorbed, the intake of calcium and folic acid is necessary. In order for the body to work properly, experts recommend introducing foods that are sources of B12 into the diet: meat, all kinds of dairy products, seafood, fish, liver, homemade cheese and various cheeses. For more details, consider the table.

The leader in the content of cobalamin is veal and beef liver. These products must be included in the diet of women during gestation and breastfeeding, as well as people suffering from various chronic ailments and a decrease in the protective properties of the body. The liver should also be present in the diet of a child's growing organism.

Cereals are also sources of B12. They are advised to eat in the morning. The element is contained in large quantities in the following products:

• chicken eggs;
• chicken;
• beef;
• lamb;
• rabbit meat;
• beef heart and tongue;
• liver sausage;
• cheese;
• cottage cheese;
• kefir;
• oysters;
• herring;
• trout.

This useful vitamin component is also preserved during heat treatment. For example, when frying beef or boiling milk, more than 70% of the vitamin remains.

daily requirement

The daily requirement for a vitamin may vary slightly depending on age. The body of an adult needs 3 mcg of a substance per day, a newborn - 0.4-0.5 mcg, a child under four years old - 0.7-1 mcg, a child under seven years old - 0.9-1.5 mcg, a child 7-13 years old - 1.5-2 mcg, a teenager - 2.5 mcg, women during gestation and lactation - 4 mcg.

It is especially important to ensure the necessary intake of cyanocobalamin for vegetarians, since it is not found in plant products. In order to prevent the appearance of deficiency symptoms, as well as the development of various diseases, vegetarians are recommended to use multivitamin supplements.

People who abuse alcohol, take contraceptives and sleeping pills, smokers and athletes need to eat more food rich in vitamin B12.

Cyanocobalamin deficiency: causes and symptoms

From the body, the vitamin is introduced along with bile. The destruction of matter occurs over a long period of time. It is not difficult to understand that the body is suffering from a lack of cobalamin, unless, of course, you listen to the signals that it gives.

Vitamin B12: role, in which processes it participates

Cobalamin is water-soluble, synthesized by intestinal microflora. This substance is responsible for the work of the central nervous system, the level of hemoglobin. Together with folic acid, it takes an active part in the maturation of red blood cells and hematopoiesis in the bone marrow. It is known about the antitoxic, antioxidant, antitumor, tonic and antiallergic effects of cyanocobalamin.

The substance is contained in products, mainly of animal origin. Regular use of products endowed with this element contributes to:

• stimulation of carbohydrate and fat metabolism;
• activation of the blood coagulation system;
• normalization of the functioning of the central nervous system;
• stimulation of the production of bile salts;
• lowering cholesterol levels;
• improvement of liver function;
• normalization of the functioning of the cardiovascular system and prevention of the development of various diseases;
• increase the protective properties of the body;
• stabilization of blood pressure;
• improving the functioning of the reproductive system;
• sleep normalization;
• strengthening of bone tissue;
• increase concentration of attention;
• growth of muscle mass;
• regeneration of hepatic cells;
• improve the condition of the skin, nails and hair;
• memory improvement.

Doctors prescribe the intake of vitamin-mineral complexes, as well as the introduction of products with cobalamin into the diet for people suffering from:

• pathologies of the liver and spleen;
• skin ailments;
• neuritis;
• neuralgia;
• inflammatory processes in the oral mucosa;
• depletion of the body and the central nervous system;
• diseases of the cardiovascular system and the thyroid gland.

B12 deficiency may be due to:

Accompanied by an illness, as a rule: increased fatigue, drowsiness, depressive disorders, headache, dizziness, increased irritability, loss of appetite, numbness of the limbs, deterioration and hair loss, grayish or yellowish complexion, muscle fatigue, ringing in the ears, confusion, vision disorder.

Prolonged vitamin deficiency (more than five years) is fraught with the development of B12-deficiency anemia, characterized by a violation of the formation of deoxyribonucleic acid, fatty acid metabolism, a decrease in hemoglobin and erythrocyte levels, malfunctions in the functioning of the gastrointestinal tract and central nervous system. This type of anemia can lead to the development of kidney, liver and blood diseases.

When alarming symptoms appear, you should immediately seek the help of a qualified specialist. He, after assessing the general state of health, clarifying the diagnosis, will prescribe treatment. One of the main places in the treatment of cobalamin deficiency is the correction of the diet and its enrichment with the necessary substance.

Excess cobalamin: causes and manifestations

This condition may be due to: vitamin overdose, chronic hepatitis, leukemia, chronic renal failure. An excess is manifested, as a rule, by allergic reactions (urticaria, pulmonary edema, anaphylactic shock), palpitations, pain in the heart, thrombosis of peripheral vessels.

Proper nutrition, the introduction of cobalamin source foods into the diet, as well as the timely treatment of various diseases are important components of good health and well-being. It is necessary to consume foods with cyanocobalamin in moderation - exactly as much as the body needs per day. If you do everything right, you will not be afraid of any deficiency, overabundance and accompanying pathologies.

B vitamins have long been considered essential elements for human life. Vitamin B12, or cyanocobalamin, provides the body with immunity and is responsible for many vital processes. But what to buy products containing vitamin B12 in large quantities? And what can a deficiency of vitamin B12 in the body turn into? These questions can be answered in this article.

What is the benefit of vitamin B12?

The presence of vitamin B12 in the body contributes to the normal functioning of the nervous system, as it is involved in the formation of nerve endings. In addition, the reproduction of all cells in the body depends on this vitamin. No important metabolism in the body is possible without the participation of B12, as it interacts with most minerals, vitamins and trace elements in the body. In some cases, there is a positive effect of vitamin B1 on cholesterol.

What foods contain vitamin B12?

The norm of vitamin B12 per day is 3 mcg, it would seem that it is very little, but it is very difficult to find this vitamin in the composition of the products. Cyanocobalamin is mainly found in animal products such as meat or poultry. Therefore, vegetarians should think about where and from where to get a vital vitamin. Alternatively, it is possible to purchase vitamin complexes with a predominance of B vitamins and namely B12. It is possible to use biologically active additives, such as brewer's yeast.

But, of course, it is best to get vitamin B12 from natural products. These include by-products and various products of animal origin:

1. Beef liver - 60 mcg per 100 grams of product;
2. Pork liver - 30 mcg per 100 grams of product;
3. Heart - 25 micrograms per 100 grams of product;
4. Kidneys - 20 micrograms per 100 grams of product;
5. Octopus - 20 micrograms per 100 grams of product;
6. Chicken liver - 17 micrograms per 100 grams of product;
7. Herring fish - 13 mcg per 100 grams of product;
8. Mackerel fish - 12 mcg per 100 grams of product;
9. Mussels - 12 micrograms per 100 grams of product;
10. Sardine fish - 11 micrograms per 100 grams of product;
11. Salmon fish - 7 micrograms per 100 grams of product;
12. Rabbit meat - from 4 to 4.3 mcg per 100 grams of product;
13. Keta fish - 4.1 mcg per 100 grams of product;
14. Brains - 3.7 micrograms per 100 grams of product;
15. Smelt fish - 3.5 mcg per 100 grams of product;
16. Light - 3.3 mcg per 100 grams of product;
17. Beef meat - 2.7 mcg per 100 grams of product;
18. Sea bass fish - 2.5 mcg per 100 grams of product;
19. Pork meat - 2 mcg per 100 grams of product;
20. Lamb meat - 2 mcg per 100 grams of product;
21. Shrimp - 1.7 mcg per 100 grams of product;
22. Cod fish - 1.6 mcg per 100 grams of product;
23. Halibut fish - 1.5 mcg per 100 grams of product;
24. Carp fish - 1.5 mcg per 100 grams of product;
25. Cheese - from 1 to 1.5 mcg per 100 grams of product;
26. Brynza - 1 mcg per 100 grams of product;
27. Crabs - 1 mcg per 100 grams of product;
28. Cottage cheese - 1 mcg per 100 grams of product;
29. Chicken meat - from 0.5 to 0.55 mcg per 100 grams of product;
30. Chicken egg - 0.52 mcg per 100 grams of product;
31. Condensed milk - from 0.4 to 0.5 mcg per 100 grams of product;
32. Cream - 0.45 mcg per 100 grams of product;
33. Cow's milk - 0.4 mcg per 100 grams of product;
34. Kefir - 0.4 mcg per 100 grams of product;
35. Yogurt - 0.4 mcg per 100 grams of product;
36. Sour cream - 0.36 mcg per 100 grams of product;
37. Butter - from 0.01 to 0.07 mcg per 100 grams of product;
38. cereals;
39. Green onion.

In any case, oversaturation of the body is undesirable. An excess of any nutrients and vitamins can play a cruel joke and give the opposite effect from the application. If you consume some foods containing vitamin B12 in large quantities every day, you can easily make up for the lack of the vitamin. But, even if eating animal products does not make up for the daily intake of the vitamin, it will at least prevent the manifestations of an acute deficiency.

Why is vitamin B12 deficiency dangerous?

Vitamin B12 deficiency directly affects vitamin B1, or rather, its lack. These vitamins are closely related to each other, therefore, with insufficient amounts of them, negative consequences are inevitable. In addition to problems with the nervous system, you can get a complex of diseases associated with the gastrointestinal tract.

A chronic lack of this vitamin in the human body can lead to complete destruction of the nervous system and, as a result, bring a number of irreversible diseases, even death.

Signs of a lack of vitamin B12 in the body

If there is not enough vitamin B12 in the body, this may be reflected in one of the following signs:

1. A person becomes very nervous, gets tired quickly, can become depressed;
2. Women experience hormonal imbalances;
3. Increased heart rate;
4. There is ringing in the ears;
5. Vision is impaired;
6. The tongue becomes inflamed and visually becomes red;
7. Skin problems begin to appear in the form of dermatitis and sores;
8. The legs begin to get tired, numbness and tingling appear;
9. Memory worsens.

Also, the reasons for the deficiency of vitamin B1 in the body can be:

1. Vegetarianism, veganism and raw food diet;
2. alcohol abuse;
3. Abuse of confectionery;
4. Smoking;
5. Taking birth control pills.

It becomes clear that with a balanced diet, vitamin B12 deficiency does not threaten. By buying and eating foods rich in vitamin B12, you save yourself from many diseases and health problems that you don’t even think about in everyday life.

Vitamin B12, or cyanocobalamin, is proudly called the "supervitamin". The fact is that it tends to accumulate in your body and has a good resistance to light and high temperature. This guarantees its presence and safety even after heat treatment.

As long as your organs (mainly the liver) have a sufficient supply of vitamin B12, you will not be bothered by signs of a lack of it.

However, remember that B12 cannot be synthesized body on its own, so you should make sure that it comes regularly and in the required amount with food.

Antianemic vitamin: useful and medicinal properties

One of the most important functions that cyanocobalamin performs is to ensure normal hematopoiesis and the prevention of anemia or anemia.

What else is vitamin B12 for? and what is its use:

• helps to maintain the nervous system, protecting it from various disorders and playing an essential role in the production of nerve cells;
• responsible for cell division;
• supports the full functioning of the immune system, strengthens the immune system;
• protects the body from excess fat that can accumulate in the liver, thereby fighting obesity;
• takes an active part in the process of hematopoiesis (stimulates the activity of leukocytes, helps to reduce the level of cholesterol in the blood, prevents the occurrence and development of anemia, etc.);
• plays an important role in synthesis and amino acids;
• it is vital for the body so that metabolic processes take place in the best possible way (when interacting with and beneficial substances);
• promotes the growth and formation of bone tissue;
• positively affects brain function and emotional balance.

But there is practically no vitamin B12 in or plant foods. To get even a small amount of it, you have to eat huge doses of plants that can produce it. Therefore, a very dangerous deficiency of cyanocobalamin is primarily for vegans who generally refuse any food of animal origin.

What is Vitamin B12

Sources of this useful vitamin can be found in any refrigerator and on any table, however, often people simply do not know about it.

Vitamin B12 is found in foods in every kitchen where it is respected balanced diet, able to satisfy all the needs of your body in vitamins, useful elements and minerals.

Animal products

They are simply necessary for a complete diet, as they contain other vitamins, useful elements and acids that help maintain the desired level of acidity in the body. This contributes to the speedy and better absorption of cyanocobalamin.

- a rich source of various nutrients, without which it is impossible to imagine a balanced diet.

Porridges and cereals

As in the previous paragraph, cyanocobalamin in negligible doses can be obtained from hops, green lettuce, and some other tops. However, this does not mean at all that you should not consume these or other vegetables, because their benefits are undeniable, and acid is still necessary for B12 to be absorbed.

Fruits and dried fruits

Like other representatives of plant foods, the vitamin is practically not contained.

Milk and dairy products

If you eat right and have a healthy gut microflora that will provide an adequate supply of micronutrients, then you will not have to experience symptoms of vitamin B12 deficiency.

The richest sources of vitamin

The table shows which foods contain vitamin B12 and how much.

The role of vitamin B12 in a healthy diet

The human body works on the energy that it receives with food, because with food you get all the necessary vitamins and nutrients, without which you simply could not develop, function and live normally.

One of the unique properties of B12 is that it can be stored under any cooking conditions. Therefore, you can not be afraid that fried meat or boiled milk will lose their usefulness.

Daily intake of vitamin B12

In fact, the amount of B12 that you should be getting is very small: the annual norm is only 0.001 g per year, and about 0.000003 g (3 mcg) per day. Indeed, it should be taken into account that need for vitamin B12 during pregnancy and increases during breastfeeding. Also under a separate issue are people professing an ethical lifestyle. They should use special vitamin complexes.

At lack of vitamin B12 The following symptoms may appear in the body:

• anemia and its consequences;
• numbness of the limbs, goosebumps;
• harmful cholesterol and excess fat are not removed;
• immunodeficiency occurs;
• disruption of the digestive system and gastrointestinal tract, which leads to additional problems;
• body tissues recover much more slowly;
• a person is in a depressed and depressed state, he is often disturbed by headaches, migraines, dizziness, irritability, fatigue, memory is deteriorating.

Doctors say that with a serious deficiency there is a risk severe nervous diseases: multiple sclerosis, paralysis and others.

However, there is no need to go to extremes, because by overdoing it with dosages, you can cause excess (hypervitaminosis) of vitamin B12. This can cause pulmonary edema or heart failure. Urticaria and other allergic reactions are also possible.

Interoperability and Compatibility

If you are taking various medications, this can cause symptoms of vitamin B12 deficiency. With inflammatory diseases of the stomach, its deficiency also occurs. In addition, cyanocobalamin is not absorbed by the body if gastric acid does not have the required secretion. Also, for normal operation, it needs the presence of ascorbic acid and. It helps active functionality, carotene, but is also afraid of sugar.

Increase your dose of vitamin B12 older people will need it, because as they age, the intestines are less able to absorb it.