There are nutrients that are simply essential for the proper functioning of the body, such is the specific case of vitamins and minerals. It is well known that any imbalance can generate serious health effects, in particular one of the most worrying is vitamin B12 deficiency. Usually presents in the form of anemia, through a low red blood cell count due to a lack (deficiency) of this vitamin. It is well known that red blood cells provide oxygen to body tissues, therefore it is a condition that affects all organs and systems of the body. It is usually directly related to the quality of the diet or derives from certain diseases, it is also a condition that It occurs with a higher incidence in people who follow a vegetarian diet.
While symptoms of a vitamin B12 deficiency are rare, they can include: fatigue, shortness of breath, numbness, loss of balance, and memory problems. Fortunately, a fundamental part of the treatment is based on make dietary and lifestyle changesIn some cases, specialists also recommend supplementing with the consumption of supplements.
Vitamin B12 is found in numerous foods that shine for their nutritional potential and are considered an indispensable part of a healthy diet. Specifically, it is usually found in foods of animal origin and that stand out for their healthy fat contentIt is well known that the three main macronutrients that the body requires in large quantities to maintain its internal functions are fats, proteins and carbohydrates. That is why we took on the task of compiling the list of foods rich in healthy fats that shine for their vitamin B12 content, best of all, we integrate some friendly options with the vegan eating style.
1. Fatty fish
Fatty fish undoubtedly top the list, they stand out for their content in ghealthy rasas and are one of the best sources of protein of high biological value. They stand out for their content in Omega 3 fatty acids, which benefit many aspects of health. Best of all, they are light and low in calories, ideal for taking care of body weight, among the best options are variants such as salmon, mackerel, trout, herring and sardines. They contain heart-healthy fats that can reduce the risk of heart attack and stroke. Plus, these fatty fish are loaded with protein and other essential nutrients needed to keep your brain healthy and reduce the signs of aging. For added context: in just 90 grams of salmon, in addition to consuming all the omega-3 acids you need in a single day, you get up to twice the amount of vitamin B12 needed for an adult: 4.8 micrograms. Finally, trout contains even more vitamin B12 than salmon or tuna, the same portion provides 5.4 micrograms of vitamin B12.
2. Products made with soy
For many people who have chosen to follow a plant-based or vegetarian diet, it is often difficult to find good sources of vitamin B12, fortunately, very contrary to what was thought years ago, there are good alternatives. Such is the case of fermented soy derivatives that stand out for their vitamin B12 content. Products like tofu, tempeh, and soy milksThey are a great ally to give the daily diet a good dose of this important vitamin. The best of all is that they are very versatile and can be creatively integrated into the daily diet. In fact, in the United States, for example, some vegetable soy drinks contain a similar amount of vitamin B12 to what you would get from cow’s milk.
Eggs are a staple in the daily diet, not in vain are they considered one of the healthiest foods on the planet and their nutrient density is outstanding. They are a great source of protein of high biological value and a source of the healthiest of fat. They also stand out for their content in Omega-3 fatty acids, vitamin D, B and choline, important nutrients that support liver, brain, nerve, and muscle function. Best of all, they are one of the best sources of vitamin B12, the egg yolk. contains 2 micrograms of vitamin B12 per 100 grams.
Fat generally satisfies and helps control hunger, like protein-rich dairy products, which is why they are an important element in diet and body weight control. Best of all, there are wonderful options such as whole milk, yogurt, and various types of cheeses. Dairy products also provide essential nutrients like calcium, vitamin B12, phosphorus, and selenium. For more context on its vitamin B12 content: Whole milk generally provides about 1 microgram per 200 milliliters, or half of the daily requirement in a single standard glass of milk. Other interesting and highly recommended dairy sources are yogurt and Swiss cheese, which contain approximately 1 mcg per 100 g of product.
Seafood is one of the best sources of vitamin B12, it is a good source of protein and very healthy fats such as the famous Omega-3. They also stand out for their content in other essential nutrients such as calcium, sodium, iodine, magnesium, zinc, potassium, phosphorus, iron and vitamins of groups A, B, D and E. Without a doubt, clams win the trophy when It is about vitamin B12, they are a wonderful ally to meet daily goals: in just 90 grams of clams you can find up to 84 mcg of vitamin B12. Another seafood rich in cobalamin or vitamin B12 would be crabs, with 7 mcg per 90 grams.
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