2023-06-12 14:27:14
Vitamin B12 plays an important role in your body. This vitamin helps, among other things, in the formation of red blood cells and contributes to the normal functioning of your immune system. What does vitamin B12 contain? Which food is a good source of this vitamin?
Why is vitamin B12 so important?
Vitamin B12 is also called cobalamin and, among other things, ensures that your body produces red blood cells. And that’s important, because those red blood cells are needed to carry oxygen. A vitamin B12 deficiency causes unpleasant symptoms, such as dizziness, balance problems and forgetfulness.
It Information Center Nutritional Supplements & Health indicates that the Reference Intake (RI) for vitamin B12 is 2.8 micrograms per day. This is the amount of vitamin B12 you need on average per day as an adult. This amount is the same for women and men. For women who are pregnant or breastfeeding, the advice is 3.3 or 3.8 micrograms of vitamin B12 per day.
This food contains a lot of vitamin B12
How do you get enough vitamin B12 from your diet? Vitamin B12 is almost exclusively found in animal products, such as milk, yoghurt, cottage cheese, meat, fish and eggs. For example, 75 grams of beef contains 1.6 micrograms of vitamin B12. This is about two-thirds of what you need on an average daily basis. Pork also contains vitamin B12, but somewhat less. A 75-gram piece of pork contains 0.3 micrograms of vitamin B12.
A piece of salmon is also a good source of vitamin B12. According to the Nutrition Center contains 100 grams of salmon 4 micrograms of vitamin B12, which is more than you need daily.
Vegetables, fruits and nuts contain many other good nutrients and vitamins, but no vitamin B12. It is therefore a lot more difficult for vegans and vegetarians to get enough of this vitamin from their diet.
Vitamin B12 supplements
If you eat little or no animal products, it can be useful to take vitamin B12 supplements. Vitamin B12 supplements can help you prevent a deficiency.
Are you already following Runner’s World Instagram in Facebook?
#vitamin #B12