Rows of Foods Containing Vitamin B12

Everyone needs to get enough vitamin B12 intake. One of them by consuming various foods that contain vitamin B12. This is because vitamin B12 has an important role in the formation of red blood cells and nervous system health. Daily intake of vitamin B12 that must be met by each person is different depending on age. Children aged 1-8 years need about 0.9-1.2 mcg of vitamin B12 per day. Teenagers and adults need about 2.4 mcg per day. Pregnant women need about 2.6 mcg, while nursing mothers need about 2.8 mcg per day.

Food Choices Containing Vitamin B12

The need for vitamin B12 can be met by consuming a variety of foods that contain vitamin B12, such as:

1. Shellfish

In 85 grams of cooked shellfish, there are about 84 mcg of vitamin B12. Consuming these clams is also able to meet 15% of daily potassium requirements. You can serve clams by putting them in the sun or making pasta. But before processing, you should steam or boil the clams for 5 minutes, until the shells open.

2. Crab

About 85 grams of crab contains 10 mcg of vitamin B12. Besides containing vitamin B12, crab meat also contains vitamins A, B, C, and magnesium. Crabs can be served as an appetizer or as a salad mixture.

3. Sardines

Every 85 grams of sardines contains 7.5 mcg of vitamin B12. In addition, sardines also contain a lot of calcium, vitamin D, and omega-3 fatty acids.

4. Salmon

Salmon meat is rich in protein and omega-3 fatty acids. In 85 grams of salmon, it contains about 5 mcg of vitamin B12. To get the optimal benefits of salmon, cook salmon by baking it.

5. Tuna

In 85 grams of tuna, contained 2.5 mcg of vitamin B12. Eating tuna in this amount can meet your daily vitamin B12 needs. In addition, tuna contains vitamin D and is rich in omega-3 fatty acids. In tuna, it also contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are believed to improve mood.

6. Beef

Besides containing iron, beef also contains vitamin B12. In 85 grams of beef, it contains at least 1.3 mcg of vitamin B12. Beef is a source of protein and vitamin B2 (riboflavin) which can ease the symptoms of premenstrual syndrome. Although beef contains a variety of nutrients, you should not consume too much. Red meat has a high cholesterol content, so that if consumed in excess, can increase the risk of heart disease. If you want to eat beef, consume in moderation and combine it with vegetables or whole grains that contain lots of fiber.

7. Milk

In 1 cup low-fat milk, contained 1 mcg of vitamin B12. Milk also contains calcium and vitamin D which can prevent symptoms of premenstrual syndrome. Women who consume more than one serving of high-fat milk every day are less likely to have ovulation problems. One delicious way to consume milk is to make it a smoothie, by adding frozen fruit, almonds, ginger and cinnamon.

8. Yogurt

About 225 grams of low-fat yogurt contains 1 mcg of vitamin B12. Yogurt contains calcium, magnesium, and protein which can help prevent diabetes and high blood pressure. The content of probiotics contained in yogurt is also good for digestion. Choose yogurt that is low in fat. Yogurt can be consumed by adding it to a smoothie or mixing it with wheat, fruit, or nuts.

9. Eggs

1 large boiled egg contains 0.5 mcg of vitamin B12. Eggs are often consumed to meet the needs of protein and vitamin D. These contents are important for the body to absorb calcium and maintain bone strength. The best way to consume eggs is to boil them or make them into scrambled eggs. But if you have a high enough cholesterol level, you should limit consumption of eggs, especially the yolk.

10. Chicken meat

In 85 grams of grilled chicken breast, contained 0.3 mcg of vitamin B12. The protein content in it can also help burn fat in the body. For you who are vegetarian, don't worry. Vitamin B12 can also be obtained from vegetable food products, such as seaweed, mushrooms, and tempeh. Make sure your vitamin B12 needs are met properly. Vitamin B12 deficiency can cause you to experience fatigue, tingling, disorders of the nervous system, blurred vision, anemia, depression, even dementia. which contains vitamin B12. Add these foods to your daily diet. However, if you have certain medical conditions or adopt a vegetarian diet, consult with your doctor to be given the right advice to meet your daily vitamin B12 needs.

Comments

Post a Comment

Popular posts from this blog

5 Benefits of Honey for Children

Image
There are various benefits of honey for children, ranging from relieving coughs and colds, boosting the immune system, to helping heal wounds. However, honey should not be given arbitrarily to children, you know. The selection of honey types must also be considered, so that the benefits obtained can be maximized. Honey has many benefits for children thanks to its diverse nutritional content, such as sugar, carbohydrates, vitamin C, vitamin B, amino acids, iron, zinc, and potassium. Besides its delicious taste, this sweet liquid produced by bees is also rich in antioxidants flavanoids and polyphenols. Honey is also known to have anti-inflammatory and antibacterial effects. Benefits of Honey for Your Little One Honey has long been used traditionally to maintain health and deal with various medical complaints and illnesses. The following are some of the benefits and benefits of honey for children: 1. Source of energy to support its activities The benefits of honey for the first ch...
Read more

These are the 4 types of foods that cause diabetes

Image
There are various risk factors that cause diabetes, one of which is the wrong pattern and diet. In addition to sugar-rich intake and junk food, there are several types of foods that cause diabetes that you need to limit consumption. What are these foods? Let's look at the following article. Diabetes, whether type 1 or type 2 diabetes, occurs when the body has difficulty using insulin or is unable to produce enough insulin. This will then cause blood sugar (glucose) to be high. Well, some foods are known to make blood sugar levels rise and can interfere with insulin performance, thereby increasing the risk of diabetes. Types of Foods Cause Diabetes The right diet with a combination of healthy carbohydrates, fats, fiber and protein is the key to maintaining a balanced blood sugar level. Conversely, foods that cause diabetes are generally derived from carbohydrate and unhealthy fats. Some food groups that can cause diabetes are: 1. Foods high in carbohydrates White rice, flo...
Read more

7 Benefits of the Kangaroo Method for Premature Babies that Love is Missed

Image
Giving birth to a healthy baby that is old enough is the hope of all parents. Unfortunately, not all babies are born with this condition as every pregnant woman has a risk of 15.5 percent for giving birth prematurely. In addition to medical care, it is now also known to handle premature babies through kangaroo care methods or also called Kangaroo Mother Care (KMC). This method focuses on direct skin contact between parents and babies. What is meant by premature birth (premature babies) is to give birth to babies who have not turned 37 weeks of the womb in due to certain factors. The organs in premature babies are considered not yet mature enough, including the organs of the lungs, digestive system, skin, and immune system. That is why there are many risks for complications faced by premature babies. The more premature babies are born, the higher the risk of health problems. What Is the Kangaroo Treatment Method Like? In the kangaroo care method (KMC), premature babies are only cl...
Read more