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Sub-heading: Vitamin B12 supplements, five foods to help you: Nutrition experts explain.
Introduction: Vitamin B12 is an essential water-soluble vitamin, which plays an important role in maintaining the health of the nervous system, promoting the production of red blood cells and the synthesis of DNA. However, vitamin B12 intake is not easy as it is mainly found in animal foods. Here's a look at five foods rich in vitamin B12 that can help you meet your daily needs.
1. Meat. 1.Beef: Beef is one of the best for vitamin B12**, with about 25-3.5 mcg of vitamin B12. In addition, beef is also rich in nutrients such as protein, iron, and zinc, which are beneficial to good health.
2.Pork: Pork is also good for vitamin B12**, containing about 1-2 mcg of vitamin B12 per 100 grams of pork. Pork is rich in unsaturated fatty acids, proteins, minerals, etc., and eating it in moderation can help meet the nutritional needs of the human body.
2. Fish. 1.Salmon: Salmon is rich in vitamin B12, containing about 4-5 micrograms of vitamin B12 per 100 grams of salmon. In addition, salmon also contains a lot of omega-3 fatty acids, which have a good protective effect on cardiovascular health.
2.Cod: Cod is another good source of vitamin B12**, containing about 1-2 micrograms of vitamin B12 per 100 grams of cod. Cod is delicious and nutritious, making it suitable for people of all ages.
3. Dairy products.
1.Milk: Milk is important for vitamin B12** and contains about 05-1 mcg of vitamin B12. Milk is also rich in minerals such as calcium, phosphorus, and potassium, which play an important role in bone health.
2.Cheese: Cheese is a concentrated form of vitamin B12** and contains about 2-3 micrograms of vitamin B12 per 100 grams of cheese. Cheese has a rich flavor and is suitable as a snack or cooking ingredient.
4. Eggs. Eggs are a premium form of vitamin B12** and contain about 05-1 mcg of vitamin B12. In addition, eggs are also rich in high-quality protein, lecithin, and other nutrients, which are beneficial for brain and body development.
5. Fermented foods.
1.Yogurt: Yogurt is rich in vitamin B12, with about 05-1 mcg of vitamin B12. Yogurt has the effect of regulating intestinal flora and enhancing immunity.
2.Yeast: Yeast is a concentrated form of vitamin B12** and contains about 2-3 mcg of vitamin B12 per 100 grams of yeast. Yeast can be used in baking, seasoning, etc., to add flavor to food.
Summary: From the above introduction, we can understand that meat, fish, dairy products, eggs and fermented foods are the main foods of vitamin B12**. In the daily diet, pay attention to the reasonable combination of these foods can meet the body's demand for vitamin B12 and maintain good health.
References: 1Chinese Nutrition Society. Dietary Guidelines for Chinese Residents[M].Health Press, 2016
2.efsa panel on dietetic products, nutrition and allergies. scientific opinion on the substantiation of health claims related to vitamin b12 and energy-yielding metabolism, mental performance, homocysteine metabolism and immune function[j]. efsa journal, 2010, 8(10): 1768.
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