2023-06-06 16:00:15
Vitamin B12, also known as cobalamin, plays an essential role in our body. It is involved in the production of red blood cells, the functioning of the nervous system and the synthesis of DNA. Since our bodies cannot produce vitamin B12, we must get it from our diet. What does vitamin B12 contain?
What does vitamin B12 contain?
The best sources of vitamin B12 are animal products. Foods such as meat (especially liver), poultry, fish, eggs, and dairy products (such as milk, cheese, and yogurt) contain significant amounts of vitamin B12. For vegans and vegetarians, fortified foods are also available, such as breakfast cereals, soy milk and plant-based meat substitutes, which contain vitamin B12.
Which vegetable contains vitamin B12?
Of course you eat two pieces of fruit and 2 ounces of vegetables every day. But what does vitamin B12 contain? Unlike other vitamins, vitamin B12 is not abundant in fruits and vegetables and is mainly present in animal products. While some vegetables may contain vitamin B12, the amount is usually negligible to meet the body’s daily requirement. That is why many vegetarians and vegans supplement with vitamin B12. However, vegetables may contain a small amount of vitamin B12 if they have been fermented with the help of bacteria that produce this vitamin. An example of this is fermented soybeans, such as tempeh and miso.
What is the best source of vitamin B12?
The best source of vitamin B12 depends on your dietary preferences and diet. Are you an omnivore, pescatarian, or do you follow it the carnivore diet? Then you can get vitamin B12 from animal products such as meat, poultry, fish. Do you eat vegetarian? Then you can still opt for eggs and dairy products. These foods contain natural forms of vitamin B12 that are well absorbed by our bodies. Liver meat is the absolute number one, followed by various types of sea creatures such as mussels, sardines and mackerel.
For vegans, fortified products that contain vitamin B12 can be a good option. There are fortified breakfast cereals, soy milk and plant-based meat substitutes that contain vitamin B12. Always check the product label carefully. Furthermore, the aforementioned fermented products such as tempeh and miso are good options. The absolute winner, however, is the edible seaweed called nori, which contains the highest concentration of vitamin B12 proportionally — an even higher concentration than most animal products. However, you have to eat a lot of this before you reap the benefits.
How Much Vitamin B12 Do I Need?
The recommended minimum daily allowance of vitamin B12 for adults is approximately 2.4 micrograms. The extent to which your body can absorb the vitamin B12 you ingest depends on factors such as age, health and dietary choices. If you feel that you have a vitamin B12 deficiency and you are sure that it is not due to your diet, we recommend that you first talk to your doctor before taking any steps. Just taking vitamin B12 when swallowing is not a good idea, because a vitamin B12 excess can be dangerous.
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