Vitamin B12 Rich Foods: What You Should Eat to Avoid a B12 Deficiency

Vitamin B12 Rich Foods What You Should Eat To Avoid a B12 Deficiency

Imagine suddenly feeling numb in your hands, joint pain and getting yellow on your face. Sounds unimaginable? According to a massachusetts General Hospital case report, this happened to a 62-year-old man within two months. The reason? A lack of vitamin B12. That is precisely why it is important to absorb enough of it.

Why is vitamin B12 so important to us?

Vitamin B12 is vital for our body. Red blood cells and nerve cells need this organic compound. But what does this mean in concrete terms? Red blood cells need your body to bring oxygen into organs and tissues. If there is not enough, this is bad: pallor, fatigue and shortness of breath are symptoms that then occur.

The vitamin also works in our nerve cells. In the 62-year-old man’s case, that’s exactly what led to tingling and numbness. But it can get worse: a deficiency may then lead to loss of vision. B12 is therefore an essential vitamin. But here is another point: B12 is important, but be wareify that the vitamin solves “all” health problems. For example, Alzheimer’s: Although there is a low B12 level here, higher intake does not restore lost cognitive abilities.

But back to the symptoms. So if you’re tired very often, can’t concentrate, are pale, have indigestion and abdominal pain, that could indicate a vitamin B-12 deficiency. Then use your doctor to clarify this.

Fortunately, this problem can be prevented: with the right diet.

What foods contain vitamin B12

We have compiled a table containing vitamin B12 rich foods. According to the German Society for Nutrition, an adult should eat 4.0 micrograms/ day.

Food in micrograms / 100g recommended daily dose
Beef liver 65 2167%
Calf liver 60 2000%
Lamb liver 35 1169%
Caviar 16 533%
Oysters 14,5 483%
Liver sausage, fine 13,5 450%
Liver dumplings 10 333%
Mackerel 9 300%
Herring 8,5 283%
Mussel 8,5 283%
Beef lean 5 167%
Wild boar 5 167%
Trout 4,5 150%
Tuna 4,3 143%
Goose 4 133%
Redfish 3,8 126%
Saithe 3,5 116%
Camembert 3,1 103%
Emmental 3,1 103%
Lamb 3 100%
Duck, Chest 3 100%
Salmon 2,9 97%
Squid 2,5 83%
Pork schnitzel 2,1 70%
Edam 2 67%
Parmesan 2 67%
Calf lean 2 67%
Pike 2 67%
Chicken egg yolk 2 67%
Gouda 1,9 63%
Chicken egg 1,8 60%
Gyros 1,6 53%
Plaice 1,5 50%
Minced meat 1,5 50%
Mortadella 1,4 46%
Salami 1,4 46%
Sausage 1,3 43%
Mozzarella 1,3 43%
Frankfurt sausages 1,1 36%
Pork 1 33%
Cream cheese 1 33%
Quark 0,9 30%
Fish sticks 0,8 26%
Cottage cheese 0,7 23%
Anchovy 0,6 20%
Sheep’s milk 0,5 17%
Chicken 0,4 13%
Milk 0,4 13%
Yogurt 0,4 13%
Sheep’s cheese 0,4 13%
Chicken protein 0,1 3%
Goat 0,1 3%

The U.S. Food and Drug Administration also provides a comprehensive table that you can find on the National Institutes of Health website.

In order to absorb as much vitamin B12 as possible, you should prepare the food fresh. With a long time in the fridge or heat, vitamin B12 disappears from the window as quickly as a small domestic cat who hears a truck passing by for the first time.

Now you know important foods to avoid a vitamin B12 deficiency. The question, however, is: when will there be a shortage at all?

When is the risk of a B12 deficiency high?

There are many reasons for this, but an extremely important one is often overlooked…

The vegetarian and vegan diet.

Unfortunately, no vitamin B12 is present in plants. Therefore, the risk of deficiency is higher. Like. Katharina Petter, nutritionist of the VGÖ writes on “veganblatt” that vegans should pay attention to the B12 intake. Enriched foods prevent a shortage – but if you want to be on the safe side, it is best to use dietary supplements.

Oh, often sauerkraut, soy sauce etc. are indicated as vitamin B12 sources. Unfortunately, these foods contain only analogues. This means that the molecules are similar to vitamin B12, but not vitamin B12.

By the way, the International Vegetarian Union recommends 10 micrograms of supplements, two to three times a day 3 müg about fortified foods and once a week 2000 micrograms of vitamin B12 via supplements.

Vitamin B12 in food – this must be noted

Well planned is half won. This is also the case with vitamin B12 intake. Deficiency leads to problematic consequences such as impaired blood formation. Your red blood cells “strike” and no longer bring enough oxygen into organs and tissues. Nerve damage is even more serious.

With the right food, however, it is feasible to ensure a sufficient supply. Is this impossible for you at the moment or are you a vegan/vegetarian? Then you correct the shortage with bread, grains and grains enriched with B12. Generally, the simple option is to use vitamin B12 supplements. This is also recommended for special diets.


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