10 Foods Rich in Vitamin B12

Foods rich in Vitamin B12 are mostly of animal origin. In addition, Vitamin B12 is an essential nutrient for our body, its consumption should not be neglected, as its deficiency can cause harmful effects on our body.

Vitamin B12 , like the other vitamins of the B complex , is important for maintaining the metabolism of the nervous system and helps in the formation of red blood cells in the blood, acting in the prevention and fight against anemia. In addition, it also helps in reducing the risk of DNA damage.

The recommended daily intake of vitamin B12 is 2.4 micrograms (mcg) per day for adults over the age of 19. And pregnant and lactating women are advised to consume a little more, 2.6 and 2.8 micrograms respectively. So, check out which foods are rich in vitamin B12 .

1. Liver Steak: The liver of some animals, such as beef, pork and chicken, is rich in vitamin B12 and iron . In addition, every 100 grams of this meat contains approximately 40 mcg of Vitamin B12 .

2. Sardines: Sardines are a good option for foods rich in Vitamin B12 , as each 100 grams of its consumption contains about 21 mcg of Vitamin B12 .

3. Chicken: Chicken isan excellent food for general health. however, it is a good alternative to foods rich in vitamin B12 , because every 100 grams of its consumption contains about 11 mcg of Vitamin B12 .

4. Salmon: Salmon isa good choice for those looking for a healthier diet. In addition to vitamin B12 , it is a food that provides the body with high doses of omega 3, which helps maintain cholesterol levels. In addition, for every 100 grams of its consumption, it contains about 3 mcg of Vitamin B12 .

5. Cottage Cheese: Cottage cheese is a good source of vitamin B12 . because every 200 ml of Cottage Cheese contains about 1.3 mcg of vitamin B12 .

6. Egg: Eggs arerich in proteins and help to give satiety and strength to the body. Its yolk contains not only B vitamins , but also Vitamin A , Vitamin E , Vitamin K , Vitamin D , Zinc and Iron . In addition, each egg contains about 0.44 mcg of vitamin B12 .

7. Yogurt: Yogurt is a simple daily product with extraordinary benefits. in addition, it is a good option for foods rich in vitamin B12 . because every 100 ml of its consumption contains about 0.9 mcg of Vitamin B12 .

8. Cooked Oysters: Oysters area good source of vitamin B12 , every 100 grams of their consumption contains about 23 mcg of vitamin B12 .

9. Grilled trout: Grilled trout is an excellent food for those on a diet. but, it is a good option of foods rich in Vitamin B12 . For every 70 grams of its consumption contains about 2.2 mcg of Vitamin B12 .

10. Soy: Those who follow vegetarian diets, which restrict the consumption of meat and animal derivatives, can invest in soy as a substitute source of vitamin B12 .