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Which food has B12? Vitamin B12 is an essential nutrient that makes the DNA found in all cells. It also helps in regulating the nerve and the red blood cells.
Since this nutrient is found in dairy, fish and meat, vegans and vegetarians are more likely to suffer from Vitamin B12 deficiency.
Why could oysters be good for you?
Oysters are mollusks which are a great source of Vitamin B12. It is an awesome superfood and also a great source of iron. Six medium sized oysters have 16.4 ug of Vitamin B12.
As per Environment Defense Fund’s Seafood Selector, wild oysters can have high amounts of pollutants and may be harvested using destructive methods, so always choose the farmed edible or pacific oysters.
What makes clams good for health?
About 3 ounces of clams contains about 84.1 ug of this essential nutrient. They are a king of superfoods and are also a great source of potassium and iron. You can have them raw or cooked in clam chowder.
As per Environmental Defense Fund’s Seafood Selector, clams are unlikely to be tainted and most of the farmed clams are good for health.
Why you should include salmon fish in your diet?
You can have the wild salmon fish from Alaska because the Environmental Defense Fund’s Seafood Selector indicate that these fish come from properly maintained fisheries and have low levels of contaminants. The Salmon fish is also seen in Artic Char and they mostly come from environment friendly farms.
Why are crabs such an amazing superfood?
Only 3 ounces crab contains nearly 9.8 ug of Vitamin B12. As per the Environmental Defense Fund’s Seafood Selector, stone crab and Dungeness have low amounts of pollutants and their fishing also cause less amount of damage to the habitat.
The regular consumption of foods containing vitamin B12 is important to avoid an undersupply – even if the body can store the vitamin. Learn more about the topic: Where is vitamin B12 contained? How should these foods be stored and prepared to prevent vitamin loss?
Vitamin B12 – Food on the diet
Vitamin B12 is the only water-soluble vitamin that is stored in large quantities in the body, preferably in the liver. Nevertheless, vitamin B12 should be taken in regularly through food. For example, adolescents aged 15 and older and adults should take four micrograms of vitamin B12 per day. During pregnancy, 4.5 micrograms of vitamin B12 per day and during breastfeeding, 5.5 micrograms per day are recommended.
With a balanced, varied diet, there is generally no problem meeting the vitamin B12 requirement. However, it becomes more difficult for people who do not eat animal foods. This is because relevant vitamin B12 is found practically only in animal products.
Vitamin B12 – food for vegans and vegetarians
Food of plant origin may contain traces of vitamin B12 after bacterial fermentation. These include sauerkraut and beer. In addition, marine algae such as nori and shiitake mushrooms provide varying amounts of vitamin B12. These foods are the only natural sources of vitamin B12 for vegans.
It is also not certain whether and how well the body can utilize the vitamin in these products. According to current knowledge, it is therefore not possible to cover the vitamin B12 requirement with a purely vegetable diet. Vegetarians who eat at least eggs and dairy products have a better chance of getting enough vitamin B12 if they plan their diet carefully.
