Where is Vitamin B12 found?

 Where is Vitamin B12 found? Vitamin B12 is a nutrient that helps maintain healthy blood and nerve cells in the body. It also helps in the formation of DNA. The genetic material is in all your cells, and this vitamin also provides prevention of megaloblastic anemia, a blood condition that makes people tired and weak, and therefore we must know the sources of obtaining it, and the symptoms of its deficiency, and for this, we have provided all the relevant information, just keep reading.

What is Vitamin B12

Vitamin B12 is vital for red blood cell production and mental processes. It is a water-soluble vitamin, like all other B vitamins, meaning that it can dissolve in water and travel through the bloodstream, and the human body can store it for up to four years. Excreting any excess in the urine.

Where is Vitamin B12 found?

Vitamin B12 is mainly found in animal products, especially meat and dairy products, and fortunately for those who follow a vegan diet, fortified foods can be good sources of this vitamin as well.

Below are 12 healthy foods that are very high in vitamin B12:

Animal liver and kidney

Meat is one of the most nutritious foods out there. The liver and kidneys, especially from lamb, are rich in vitamin B12. A 3.5-ounce (100-gram) serving of lamb liver provides an incredible 3571% of the daily value for this vitamin.

While lamb liver is higher in vitamin B12 than beef or veal liver, the latter two types may still contain about 3,000% of the daily value per 3.5 ounces (100 grams), and lamb liver is also very high in vitamin B12. Copper, selenium, vitamins A and B2.

Lamb kidneys provide about 3000% of the Daily Value per 3.5 ounces (100 grams) and provide more than 100% of the Daily Value for vitamin B2 and selenium.

sardines

Sardines are small, soft-boned saltwater fish that are usually sold canned in water, oil, or sauces, although you can also buy them fresh. Sardines are very nutritious; Because it contains virtually all the nutrients in good amounts.

One cup (150 grams) serving of dried sardines provides 554% of the daily value for vitamin B12. Furthermore, sardines are an excellent source of omega-3 fatty acids, which have been shown to provide many health benefits, such as reducing inflammation and improving heart health.

the meat

Beef is an excellent source of vitamin B12, a grilled flat iron steak (about 190 grams) provides 467% of the daily value for vitamin B12, and the same amount of steak contains reasonable amounts of vitamins B2, B3, and B6, plus Over 100% of the Daily Value for Selenium and Zinc.

If you are looking for higher concentrations of vitamin B12, it is recommended to choose from low-fat cuts of meat, and it is also better to grill it instead of frying, as this helps maintain the vitamin B12 content.

fortified cereals

This source of vitamin B12 may be good for vegetarians and vegans; Because they are not derived from animal sources, and although they are not commonly recommended as part of a healthy diet, fortified cereals can be a good source of B vitamins, especially B12.

Research shows that eating fortified cereal daily helps increase vitamin B12 concentrations, and in fact, one study showed that when participants ate 1 cup (240 ml) of fortified cereal, they contained 4.8 micrograms (200% of the daily value) of vitamin B12. daily for 14 weeks, their levels increased significantly.

If you choose to use fortified cereals to boost your vitamin B12 intake, be sure to choose a brand that's low in added sugar and high in fiber or whole grains.

Tuna

Tuna is a commonly consumed fish and a great source of nutrients, including protein, vitamins, and minerals, containing high concentrations of vitamin B12. A 3.5-ounce (100-gram) serving of cooked tuna contains 453% of the daily value of the vitamin.

The same serving size also contains a good amount of lean protein, phosphorous, selenium, and vitamins A and B3. Canned tuna also contains a decent amount of vitamin B12. A can (165 grams) of light tuna canned in water contains 115% of the value. daily.

fortified nutritional yeast

Nutritional yeast is a good vegetable source of protein, vitamins, and minerals. It is a type of yeast that is specifically grown for use as food, not as a leavening agent in bread.

As with fortified cereals, the vitamin B12 in nutritional yeast is vegan-friendly, 2 tablespoons (15 grams) of nutritional yeast can contain up to 733% of the daily value of vitamin B12.

trout

Trout is one of the healthiest fish, as this freshwater species is a great source of protein, healthy fats, and B vitamins.

3.5 ounces (100 grams) of trout fillets provide about 312% of the daily value for vitamin B12 and 1,171 mg of omega-3 fatty acids. Trout is also a great source of minerals, such as manganese, phosphorous, and selenium.

salmon

Salmon is famous for having the highest concentrations of omega-3 fatty acids, however, it is also an excellent source of B vitamins. Half a fillet (178 grams) of cooked salmon can contain 208% of the daily value of vitamin B12.

The same serving size may also provide 4,123 mg of omega-3 fatty acids. Besides its high-fat content, salmon provides a high amount of protein, with about 40 grams in half a fillet (178 grams).

vegetable milk

Plant-based milk are popular with those who want a nutritious vegan alternative to dairy milk, and while soy, almond, and rice milk are not high in vitamin B12, they are fortified, making them an excellent source of this vitamin.

One example is soy milk, which can provide up to 86% of the daily value of vitamin B12 in 1 cup (240 ml), and for this reason, plant-based milk can be a great option for those who want to increase their vitamin B12 intake and avoid imperfection.

Milk and dairy products

Milk and dairy products, such as yogurt and cheese, are great sources of protein and many vitamins and minerals, including vitamin B12. One cup (240 ml) of whole milk provides 46% of the daily value.

Cheese is a rich source of vitamin B12. One large slice (22 grams) of Swiss cheese can contain about 28% of your daily dose. Plain full-fat yogurt can also be a good source. It has been shown to help improve your vitamin status. B12 in deficient people.

Interestingly, studies have shown that vitamin B12 in milk and dairy products is better absorbed by the body than that found in beef, fish, or eggs.

eggs

Eggs are a great source of complete protein and B vitamins, especially B2 and B12. Two large eggs (100 grams) provide about 46% of the daily value of vitamin B12, as well as 39% of the daily value of vitamin B2.

Egg yolk has higher levels of vitamin B12 than egg white, and the vitamin B12 in egg yolk is easier to absorb, so it is recommended to eat whole eggs, and in addition, you will get a healthy amount of vitamin D.

Types of Vitamin B12 Supplements Available

Vitamin B12 is available in a multivitamin or multimineral supplements, in complex nutritional supplements, and in supplements containing only vitamin B12, usually in a form called cyanocobalamin. Other common forms are adenosylcobalamin, methylcobalamin, and hydroxocobalamin. dissolved under the tongue.

The amount of vitamin B12 in supplements varies widely, with some providing much higher than recommended amounts, such as 500 mcg or 1,000 mcg, but only a small percentage of it is absorbed by your body. However, these doses are considered safe.

A prescription form of vitamin B12 can be given as an injection. This is used to treat vitamin B12 deficiency. It is also available by prescription as a gel that is sprayed into the nose.

Symptoms of Vitamin B12 deficiency

Vitamin B12 deficiency can develop slowly, causing symptoms to appear gradually and develop over time. It can also come on relatively quickly. Given the range of symptoms that a deficiency of this vitamin can cause, the condition can be overlooked or confused with something else.

Symptoms of a vitamin B12 deficiency may include:

Numbness or tingling in the lower and upper extremities.

Anemia

Swollen and inflamed tongue.

Difficulty thinking (cognitive problems), or memory loss.

weakness.

exhaustion.

While an experienced doctor may notice symptoms and be able to detect a vitamin B12 deficiency through a good interview and physical examination, a blood test is required to confirm the condition, and it is also a good idea to ask your doctor about a B12 level check if you are a strict vegetarian or have had surgery If you lose weight or have a condition that interferes with food absorption, early detection and treatment is important. If left untreated, a deficiency can cause serious neurological and blood disease problems.

Finally, we have come to the end of our article Vitamin B12 Where is it in which we talked about what is Vitamin B12, Vitamin B12 where is found, the types of Vitamin B12 supplements available, and the symptoms of Vitamin B12 deficiency.