Vitamin B12 is an important nutrient that is essential for health. It plays an important role in red blood cell formation, DNA synthesis and nervous system support. However, it is also known that a lack of vitamin B12 can lead to a number of health problems. It is therefore important to get enough vitamin B12 from food. In this article we will introduce you to the best natural sources of vitamin B12 .
1. Meat and offal
2. Fish and Seafood
Fish and seafood are also good sources of vitamin B12 . Salmon, tuna and sardines in particular are rich in this nutrient. Shrimp, mussels and crabs are also good sources.
3. Dairy products
Dairy products such as milk, yoghurt and cheese are also good sources of vitamin B12 . A glass of milk contains about 1 microgram of vitamin B12 , a cup of yoghurt about 1.4 micrograms. Cheese contains between 0.2 and 2.4 micrograms of vitamin B12 per 100 grams.
4. fortified foods
Many foods are fortified with vitamin B12 to meet the need. Examples are fortified breakfast cereals, soy milk and vegan meat alternatives. It's important to pay attention to the labels, however, as not all fortified foods contain an adequate amount of vitamin B12 .
There are many natural sources of vitamin B12 that can be obtained from food. Meat, offal, seafood, dairy, fortified foods, and eggs are good sources. However, it is important to eat a balanced diet and, if necessary, to take supplements to ensure that the body is getting enough vitamin B12 .