Vitamin B12 Foods

in #life5 years ago

Foods contain vitamins that are categorized into two, fat soluble vitamins and water soluble vitamins. Vitamin B12 is a type of water soluble vitamins along with vitamin C, and all B complex. Water soluble vitamins are dissolving in water and are not stored in the body that means the extra is to be eliminated through the urine, and have to be replenished each day. But vitamin B12 is different; unlike other water soluble vitamins this one can be stored in the liver for up to two to five
years.

Foods with vitamin b12 in meat products especially in organ meats like liver of almost all animals is very high in vitamin B12, other meat products like the kidney, beef, lamb, turkey and so on. Seafood like shellfish are great source of B12 too, namely clams gives 99μg per 100g/serving, counting for 1647% of the Recommended Daily Allowance (RDA). Oysters, mussels, octopus, fish eggs, lobsters, crabs and fish like salmons and sardines serve a good amount too. Dairy and poultry products are good sources too such as milk, cheese and eggs. Make sure you don’t lack of vitamin d for better absorption of the calcium in milk.


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Unfortunately for people who are at risk of cardiovascular diseases, consumption of meat products are either avoided or be eaten in moderation due to their high cholesterol contents, they must seek the advice of a physician for other sources of vitamin B12.

People with strict vegan diet are at risk of getting B12 deficiency symptoms of pernicious anemia and some signs of neurological disorders because fruits and vegetable lack in vitamin B12. It is recommended for them to eat foods fortified with B12 or take B12 supplements to meet the daily requirements.

The amount of vitamin B12 needed depends of factors like age, gender or others like pregnancy. The recommended daily intake for both adult men and women is 2.4 microgram per day. But in pregnant and lactating mothers an addition of .2-.4 mcg per day is suggested.

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