Buzz
Vitamin B12 is an essential nutrient for the development and well-being of the body. We can obtain this vitamin from various types of foods. So, which fruits contain Vitamin B12? How to incorporate them into your diet? Let's explore in detail in the following article on Mytour Blog!
What is Vitamin B12?
Vitamin B12, also known as Cobalamin, is a water-soluble vitamin that is easily destroyed. Playing a crucial role in the body, it participates in red blood cell formation, cellular metabolism, DNA production, and maintaining nervous system function. Typically, the body can store enough Vitamin B12 for several years. However, when signs of Vitamin B12 deficiency appear, it indicates that the body has depleted its stores over an extended period.
Vitamin B12 is a water-soluble vitamin (Source: Internet)Signs of Vitamin B12 Deficiency
When experiencing mild Vitamin B12 deficiency, symptoms may not be clear and could be hard to recognize. However, in more severe cases of deficiency without adequate supplementation, our bodies may exhibit the following notable signs:
- Fatigue and dizziness upon changing positions due to anemia.
- Pale skin and lips, lacking pigment and vitality.
- Digestive disturbances like constipation or diarrhea. Loss of appetite or altered taste perception may also occur.
- Diminished vision, weakened muscles and joints, and difficulty in mobility.
- Increased feelings of stress, depression, and poor memory recall.
To avoid these situations, ensure that your daily diet provides an adequate amount of Vitamin B12. Foods such as meat, fish, eggs, milk, and dairy products are all rich sources of Vitamin B12. If you experience any signs of Vitamin B12 deficiency, seek advice from a nutrition expert to ensure nutritional balance and overall health.
Fatigue is one of the signs of Vitamin B12 deficiency (Source: Internet)Which foods contain Vitamin B12?
Vitamin B12 belongs to the group of water-soluble B vitamins. Below are some foods rich in Vitamin B12 that you can consider:
Animal Liver
Animal liver and kidneys are the richest sources of Vitamin B12. 100g of animal liver contains about 3.5% of Vitamin B12, enough to meet daily needs. Animal liver is also rich in other nutrients such as Cu, Selenium, Vitamin A, Vitamin B6, and B2.
Animal liver is a plentiful source of Vitamin B12 (Source: Internet)Beef
Beef is a nutrient-rich source of Vitamin B12. Approximately 190g of beef contains about 4.67% of Vitamin B12. Additionally, beef provides plenty of Vitamin B2, B3, B6, zinc, and Selenium.
Beef contains a significant amount of Vitamin B12 beneficial for health (Source: Internet)Banana
Which fruits contain Vitamin B12? The answer is bananas. Bananas are among the most nutrient-dense fruits, including Vitamin B12. Bananas also contain plenty of Vitamin B5, B6, Vitamin C, fiber, potassium, and water. Bananas are a natural energy source and can be used as an energy booster between meals or after fatigue or stress.
Bananas are a type of fruit rich in Vitamin B12 (Source: Internet)Milk
Milk is an abundant source of Vitamin B12. A glass of milk provides a significant amount of Vitamin B12 for the body. Additionally, milk is rich in calcium and Vitamin D, two essential nutrients for bone development and maintenance of bone health. If you're restricting fat and calorie intake in your diet, you can opt for low-fat milk to ensure Vitamin B12 supply without adding extra fat and calories.
Drinking 1 glass of milk helps provide a significant amount of Vitamin B12 for the body (Source: Internet)Salmon
According to research, 85g of salmon contains approximately 3.5 mcg of Vitamin B12. Salmon is known as a superfood, highly valued for its high protein, Vitamin B, and beneficial minerals. Additionally, salmon is a rich source of omega-3 fatty acids. These unsaturated fatty acids play a crucial role in preventing heart disease and stroke by reducing cholesterol levels, blood pressure, and inflammation.
Salmon can be prepared into various dishes such as grilling or steaming. Incorporating salmon into your daily diet can provide significant nutritional benefits for the body.
Salmon is a nutrient-rich food beneficial for health (Source: Internet)Chicken Eggs
In 85g of boiled chicken eggs, we can find approximately 0.6 mcg of Vitamin B12.
Although eggs are not as rich in Vitamin B12 as meat and fish, they are still a good source of nutrition. To increase the Vitamin B12 content, you can combine eggs with milk to create a nutritious new beverage. This combination will provide a portion of Vitamin B12 along with calcium and other nutrients from milk, creating a nutritious and diverse meal.
Chicken eggs are a Vitamin B12-rich food that you should incorporate into your daily diet (Source: Internet)Chicken Breast
In 85g of chicken breast, we can find approximately 0.3 mcg of Vitamin B12. Chicken breast is a popular food, affordable, and brings many nutritional benefits to the body. Besides providing Vitamin B12, chicken breast is also a rich source of niacin, a type of Vitamin B that can lower cholesterol.
Chicken breast is a nutritious food for the body (Source: Internet)What are the effects of taking Vitamin B12?
In addition to obtaining Vitamin B12 through food in your daily diet, you can also boost your intake with supplements. This is especially important for pregnant women and the elderly, who need to ensure adequate nutrient intake. Vitamin B12 supplements can be purchased at pharmacies nationwide and are readily available. However, it's important not to misuse them and consult a doctor before starting. This ensures that Vitamin B12 is used most effectively.
Regarding the timing of Vitamin B12 intake, healthcare experts recommend that the best time is in the morning after waking up, while still fasting. Only one tablet should be taken per day, or follow the doctor's instructions. Regular Vitamin B12 intake not only helps prevent illness but also maintains the function of several important organs in the body. Therefore, ensure adequate supplementation of this vitamin to maintain a healthy and energetic body.
The benefits of Vitamin B12 (Source: Internet)The valuable information in the Mytour article has helped you understand more about which fruits contain Vitamin B12 and its importance for health. Hopefully, through this knowledge, you will find additional ways to supplement Vitamin B12 for your body, maintaining a healthy and energetic state. Take care of your health because good health is the foundation for a prosperous and happy life.
References:
