Vitamin B12 plays an important role in the formation of red blood cells and functioning of nervous system. However, many suffer from a deficiency of this vitamin, according to the American statistics, these people are from 1.5 to 15% of the population.
It is no secret that the lack of vitamins is better to prevent by means of a balanced diet than to choose a drug for the treatment of beriberi. Listed below are 5 products, whose presence in the diet prevents from vitamin B12 deficiency.
Eggs
Eggs contain many nutrients, including protein, calcium and zinc. As for the vitamins, one egg can give you about 7% of the recommended daily serving of vitamin B12, and, in addition, a good dose of vitamins A, B5, D, K, E.
If you often feel fatigue during exercise, before exercise, try to eat eggs it will not only give you vitamin B12 is needed for energy but also protein, which improves muscle function.
Dairy products
According to the National institutes of health, USA, a glass of low-fat yogurt or one Cup of skimmed cow milk give a little more than one microgram of vitamin B12. Thus, both can provide about 18% of your daily dose of vitamin B12.
Vitamin products
According to Leslie Beck (Leslie Beck), a nutritionist from Toronto, Canada, some varieties of cereals used in Breakfast cereals and soy products and surrogate milk enriched with this vitamin. Thus, this option is suitable for vegans and vegetarians.
If you want to get vitamin B12 from these foods, check the label to make sure that you buy the product enriched with this vitamin. For example, fortified beverages based on vegetable ingredients contain 1 mcg of B12 per 1 Cup and give 50% of daily required serving of this vitamin, says Beck.
Seafood
The amount of vitamin B12 depends on the type of seafood that you eat. Clams are considered one of the best sources among the seafood, as the 85 clams account for almost 85 micrograms of B12.
As for fish, you can get a small portion of B12, using canned sardines, red salmon and grown on fish farms rainbow trout. From other seafood sources of this vitamin can also be crab and shrimp.
Beef liver
In addition to protein and iron, beef liver is also good source of vitamin B12. It contains more than 70 micrograms B12 per serving 85 g of beef liver. However, the nutritionist Linda Antinoro (Linda Antinoro) expresses some caution: Vitamin B12 in meat may be less bioavailable, as part of it is lost during cooking and also due to the presence of collagen, which is also not absorbed in the decreased secretion of the stomach, says Antinoro. On the other hand, she emphasizes that the most bioavailable source of vitamin B12 are dairy products.
Dmitry Kolesnik