Al-Marsad newspaper: Vitamin B12 is known to be very essential and the body cannot manufacture it, and that it plays a crucial role in protecting nerves, so what are the best sources of vitamin B12?
Registered dietitian Nicola Ludlam-Rain explains that vitamin B12 helps our bodies release energy from food, maintains a healthy nervous system and helps form red blood cells, which transport oxygen throughout the body.
“Those who have had a partial or complete resection of their stomach may be at risk of developing vitamin B12 deficiency, for example, people who are following bariatric surgery such as gastric bypass or sleeve gastrectomy,” she says. This is because the stomach produces something called an “internal factor” that helps you Those who follow a vegetarian diet may also be deficient in vitamin B12, which is naturally found in meat and fish, but also in dairy products and eggs.”
Here, we delve into the sources of vitamin B12, the amount of vitamin it provides and other benefits that we may reap from each source:
1. Beef
Beef steak contains a lot of vitamin B12, with a 190-gram steak providing about 11.2 micrograms. Beef also contains other nutrients necessary for good health.
Not only is beef a good source of protein, which is essential for bone, muscle and general cell health, but it also contains the minerals iron, zinc, and selenium as well as other B vitamins. Iron is important in the formation of red blood cells, which carry oxygen throughout the body, while zinc helps the body make new cells and is important for wound healing.
2. Nutritional yeast
Available in flake or powder form, nutritional yeast is often fortified with vitamin B12, making it a great source of B12 for everyone, but especially those who follow a largely vegetarian diet and need non-animal sources. It’s perfect as a thickener in soups, sprinkled over pasta and salads, or even added to smoothies. A 5-gram serving of fortified nutritional yeast contains 2.2 mcg of vitamin B12. Fortified nutritional yeast also contains other B vitamins in addition to the minerals iron and zinc.
3. Milk
Not only does milk provide vitamin B12; Other dairy products do this as well such as cheese and yogurt. A cup of whole milk contains 1.1 micrograms of vitamin B12.
Helen Bond, registered dietitian and spokesperson for the British Dietetic Association, says dairy products such as milk, yogurt and cheese also contain other nutrients. This includes calcium “important for maintaining healthy bones and teeth”.
“Calcium is also good for muscle function and blood clotting,” she says. “Sometimes the body absorbs and uses calcium from dairy products more easily than other foods.”
4. eggs
In fact, one egg contains 1.4 micrograms of vitamin B12. So having two eggs for breakfast will help provide the recommended daily amount of vitamin B12.
5. Salmon
This oily fish is one of the best sources of vitamin B12 with 3.5 ounces (100 grams) in 4.15 mcg.
Bond says other fish also contain vitamin B12, such as sardines, mackerel, and haddock.
6. Fortified foods
Various foods come fortified with vitamin B12, such as cereals, spreads, and the best milk alternatives. This can be a useful way for meat eaters as well as vegetarians to maintain their vitamin B12 intake.
Research published in the American Journal of Clinical Nutrition showed that one daily cup of fortified cereal (fortified with three B vitamins, including B12) significantly increased the concentration of B vitamins in participants over the course of the 14-week treatment period.
7. Organic meat
It may not suit everyone’s taste, but organ meats, such as liver and kidneys, are one of the best sources of vitamin B12. In fact, only 3.5 ounces (100 grams) of lamb liver contains 85.7 mcg of vitamin B12.
Organ meats contain other nutrients as well, including iron, which Bond explains is beneficial for reducing tiredness and fatigue.