1. Liver: an excellent source of vitamin B12
Proteins of animal origin belong to products that contain vitamin B12. Among these products, the liver remains the richest in cobalamin. So, 100 grams of lamb liver contain 60 micrograms of vitamin B12. Poultry, pork or calf liver are also excellent sources.
2. Veal, beef and pork kidneys
Liver is not the only offal that contains good levels of vitamin B12. Regular consumption of beef, veal, or pig kidneys provides sufficient cobalamin intake. Indeed, 100 grams of kidneys contain a thirty micrograms of vitamin B12.
3. Other meat products rich in cobalamin
If you’re a lover of offal, don’t deprive yourself! These pieces of meat are excellent for health, in particular thanks to their content of vitamin B12. Among the foods rich in vitamins, we find heart, brains, tongue, stomachs, sweet breads or even legs.
4. Seaweed, sources of vitamin B12 for vegans
For vegans, it is sometimes difficult to combine nutrition and good health. This is especially true of vitamin B12 consumption. Seaweed is the only food that contains vitamin B12 are not of animal origin. With their norm of 30 to 40 micrograms of vitamin B12 per 100 grams, seaweed nori and ao-nori is an interesting source. The blunt and sea salad are other sources of vitamin B12. Unfortunately, algae is not enough to meet daily needs. Vegans should take dietary supplements to avoid deficiency symptoms.
5. Taking vitamin B12 with shellfish and seafood
Let’s continue products of marine origin. consume shellfish or seafood regularly allows a significant intake of vitamin B12. In addition, they are suitable for the pesco-vegetarian diet.
- With an intake of 60 micrograms of vitamin B12 per 100g, molluscs are good supplements.
- Eating oysters, mussels, clams and scallops also reduces the occurrence of cobalamin deficiency disorders.
- The rate of vitamin B12 in tendrils is 4 micrograms per 100 grams.
6. Fish, shellfish and other marine animals
Our body finds vitamin B12 in large quantities in fish, shellfish and other proteins of marine origin. still adapted to the pesco-vegetarian dietthere are such products as:
- sardines ;
- cod liver ;
- tuna ;
7. Poultry eggs…
Let’s get back on solid ground. In addition to the protein content, poultry eggs contain vitamin B12 in interesting amounts (about 3 micrograms per 100 grams). Are you a vegetarian or not? include eggs in your diet every day is good for your body.
8. And fish roe!
Cobalamin-rich eggs are laid not only by birds, but also by fish! Salmon eggs, fathead minnows or trout represent good supplements with vitamin B12 for your body
9. Content of vitamin B12 in pieces of meat
In addition to offal, you can find vitamin B12 in pieces of meat. Consuming meat in reasonable quantities ensures full nutrition and regular intake of cobalamin. Thus, 100 grams of meat provide the consumption of cobalamin order From 2 to 6 micrograms. Rabbit remains the richest meat, followed by beef, horse meat, duck, lamb and even veal.
10. Cheeses, the richest in vitamin B12
Among the latest products containing vitamin B12, we highlight certain cheeses :
- Parmesan cheese;
- County, Tome, Emmental, Gruyere;
- marual, camembert;
- mozzarella, fresh cheese;
- goat cheese;
In contrast, milk and most dairy products not very high content of cobalamin. Therefore, vegetarians should pay attention to the risk of deficiency and take, if necessary and on the recommendation of a doctor, vitamin B12 supplements.
Along with folic acid, vitamin B12 is necessary for our body. Deficiency leads to symptoms and health threats. Your eating habits do they allow adequate intake of vitamin B12? See the full list of foods that contain vitamin B12 to find out.
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