Healthy Foods and Vitamins

Where is b12 Found

Food Sources of Vitamin B12

The most prominent natural sources of vitamin B12 are eating foods that contain a high percentage of it, the most prominent of which are:

Where is b12 found

  • Oysters: Oysters are a good source of antioxidants and contain a high percentage of vitamin B12, as 100 grams of oysters contain 99 micrograms of vitamin B12.
  • Sardines: Sardines are a good source of omega-3 fatty acids that work to reduce inflammation and improve heart health , as 150 grams of sardines contain 200% of the recommended amount of vitamin B12.
  • Beef: It is a good source of vitamin B12, as 100 grams of beef contains 6.2 micrograms of vitamin B12.
  • Tuna: It is a source of protein , vitamins, and minerals, in addition to containing a high percentage of vitamin B12, as 100 grams of tuna contain 9.4 micrograms of vitamin B12.
  • Trout: Trout is a good source of protein, vitamins, healthy fats, and minerals, as 100 grams of trout contains 7.5 micrograms of vitamin B12.
  • Fortified milk: It is a good source of vitamin B12, especially for people who want to increase the amount of this vitamin and avoid its deficiency, as 240 milliliters of soy milk contains 2.6 micrograms of vitamin B12.
  • Milk and dairy products: Milk and dairy products are a great source of protein and many vitamins and minerals, including vitamin B12. Swiss cheese is considered the most vitamin B12 content, as 30 grams of it provide 16% of vitamin B12, and full-fat yogurt also provides 23%. of the recommended amount of vitamin B12.
  • Eggs: Eggs are a good source of protein and vitamins, including vitamin B12. Studies have shown that egg yolks contain a high percentage of this vitamin, as 100 grams of eggs provide 1.3 micrograms of vitamin B12.

Benefits of Vitamin B12 in the Body

The human body needs vitamin B12 to perform various vital functions, and the benefits of vitamin B12 are mentioned below:

Contributing to the formation of red blood cells and preventing anemia: Vitamin B12 plays a vital role in helping the body produce red blood cells, as low levels of vitamin B12 cause a decrease in the formation of red blood cells that transport oxygen to vital organs. Which causes fatigue, weakness, and anemia .

Preventing birth defects: Studies have shown that the fetus’s brain and nervous system require vitamin B12 from the mother for its proper growth.

Vitamin B12 deficiency in the early stages of pregnancy may increase the risk of birth defects such as neural tube defects, in addition to leading to premature birth or miscarriage. .

Improving mood and symptoms of depression: Vitamin B12 plays a vital role in the production and metabolism of the hormone serotonin and is responsible for regulating mood.

A deficiency of vitamin B12 leads to a decrease in the production of the hormone serotonin, which causes depression. A study also showed that a deficiency of vitamin B12 is associated with an increased risk of depression.

Preventing brain atrophy and memory loss: A study showed that vitamin B12 deficiency leads to dementia and memory loss, as this vitamin helps improve memory performance and prevent brain atrophy.

Symptoms of vitamin B12 deficiency

Symptoms of vitamin B12 deficiency include the following:

  • General weakness, fatigue, or dizziness.
  • Heart palpitations.
  • shortness of breath.
  • Pale skin.
  • Constipation or diarrhea.
  • Anorexia.
  • Nerve problems such as numbness.
  • Muscle weakness.
  • Vision loss.
  • Mental problems such as depression, memory loss, and behavioral changes.

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khaliqalvi

I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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