Vitamin B12, also known as the red vitamin or cobalamin, is a water soluble vitamin. It forms and regenerates red blood cells, thereby preventing the development of anemia. Vitamin B12 helps the growth and enhances appetite in children. It is important for the nervous system and energy for people.
Vitamin B12 can be consumed in large doses, because the residue is stored in the liver to use it when quantities of it are few. Vitamin B12 helps in the digestion of fats, proteins and carbohydrates. It improves memory and concentration.
A list of Foods high in b12. Vitamin B12 deficiency.
- Shellfish (mussels cooked) are foods high in b12- they contain 98.9 μg per 100 grams, and 30 small clams contain 187.9 μg. Other sources of B12 are oysters – whole 408% of the daily dose and mussels 340 %.
- Liver, usually bovine. 100 grams contains 83.1 μg Of the vitamin B12.
- Fish, especially mackerel, ranks third. It has 19.0μg per 100g. Other fish in which we find B12 is herring, smoked salmon, tuna and sardines.
- Crustaceans are foods high in B12 too, crab has – 11.5 μg vitamin B12 is 100 grams. Other crustaceans rich in vitamin B 12 are lobster and shrimp.
- Red meat (beef) and lamb are also foods high in b12. Red meat (beef) provides you with 6.0 μg per 100 g. Lamb gives you 45% of the daily dose of 100 milligrams.
- Dairy products, especially Swiss cheese are foods rich in B12. Other dairy products high in B12, are low-fat mozzarella, goat cheese and parmezanat, cheese Tilsit cheese, and feta cheese.
- Eggs contain small amounts of vitamin B12.
- Еnriched soy products such as tofu and low-fat soy milk are source of foods high in B12 too
Vitamin B12 is produced by bacteria and can be found mainly in animal products.
Vitamin B12 deficiency can result in anemia, fatigue, mania, depression. Therefore it is important to eat foods high in b12.