These foods contain vitamin B12, vital for the body
Vitamin B12 is one of the elements essential to the proper functioning of our body. Also called cobalamin, this vitamin is necessary for the health of nervous tissue but also for brain function and red blood cell synthesis.
From the age of 13, the recommended daily intake of vitamin B12 is 3 to 4 micrograms. This vitamin is present in all animal products. If your diet is rich in proteins, there is little chance that you will be deficient.
However, the highest concentration of this vitamin is found in meat and seafood. Eggs and dairy products will therefore provide you with vitamin B12, but this will not be enough. To preserve all the vitamins, it is recommended that you cook your food just long enough and that you steam fish.
A vitamin B12 deficiency can lead to a decrease in red blood cells and therefore to anemia. Even a small deficiency could trigger symptoms such as depression, memory problems, fatigue, constipation and loss of appetite.
It is therefore essential to fill up on vitamin B12, contained in these foods.
- Beef steak: 2.7 micrograms per 100 grams
- Salmon: 2 to 3 micrograms per 100 grams
- Tuna: 4 micrograms per 100 grams
- Shrimp: 5 micrograms per 100 grams
- Sardines: 14 micrograms per 100 grams
- Cod liver: 15.7 micrograms per 100 grams
- Mackerel: 15 to 19 micrograms per 100 grams
- Oysters: 24 to 39.5 micrograms per 100 grams
- Hard-boiled eggs: 1.1 micrograms per 100 grams
- Camembert cheese: 1.3 micrograms per 100 grams
- Emmental cheese: 2 micrograms per 100 grams
- Sea lettuce: 9.55 micrograms per 100 grams