If you have a B12 deficiency in your body, you need to review your eating habits. By adding B12 storage products to your diet list, you can create a vitamin B12 injection effect in your body.
You can get vitamin B12 from many food sources. In general, vitamin B12 is found in foods of animal origin. Since vitamin B12 is not found in plants, people who eat vegans have to be very careful about their diet.
Among the strongest sources of vitamin B12 are foods such as meat, milk and eggs. Liver, red meat, fish (especially mackerel), milk, cheese, yogurt, kefir, eggs (especially egg yolk), shellfish such as mussels and oysters, and organ meats such as brains and kidneys contain a lot of vitamin B12.
However, especially when consuming offal, it should not be overlooked that in addition to vitamin B12, offal contains a significant amount of cholesterol. For example, 100 grams of beef brain contains 10 times as much cholesterol as the daily cholesterol requirement of the human body.
Therefore, it is recommended to be consumed regularly as a source of B12 for the brain. A medium egg of 60-70 grams contains about 25-30 percent of the daily requirement of vitamin B12, while it contains 60 percent of the daily cholesterol requirement.
In this case, if we try to get vitamin B12 with eggs alone, we have to eat four eggs every day, but this consumption has a negative effect on cholesterol levels. Fish such as mackerel and tuna, on the other hand, meet the need for vitamin B12 in a healthier way than other animal foods. For these reasons, it is appropriate to consume vitamin B12 from foods in a more balanced and limited amount of each.
B12 DEFICIENCY SYMPTOMS
Vitamin B12 deficiency occurs with many symptoms in the body. It can especially damage the nervous system and the brain. Low B12 levels can cause deficiency symptoms such as depression, confusion, memory problems and fatigue.
Other symptoms of vitamin B12 deficiency include loss of appetite, constipation and weight loss.
When deficiency symptoms become severe, health problems such as numbness or tingling in the hands and feet can also occur. Insufficient vitamin B12 can also cause anemia.
FOODS CONTAINING VITAMIN B12
Green vegetables like spinach are one of the best vegetarian options for adding vitamin B12 to your body. You can make all kinds of recipes from spinach, such as soups and smoothies. Spinach is an excellent source of iron. It eliminates the lack of vitamins and minerals in the body. It strengthens immunity.
Yogurt is rich in protein and vitamin B12. Make sure you buy or prepare the yogurt without added sugars. You can eat it with a baked potato for a delicious combination or add some strawberries to a bowl of yogurt for a refreshing and nutritious snack.
Beets are rich in iron, fiber, potassium and vitamin B12. Eating beets regularly is known to improve hair growth, make the skin healthier and more radiant, and increase blood circulation and stamina.
Milk is one of the foods rich in vitamin B12. Milk can be a good source of vitamin B12, along with protein, calcium, phosphorus and potassium. You can meet your daily requirement by drinking 2 glasses of milk per day. Dairy products such as cheese are also a good source of vitamin B12.
Offal such as liver, spleen
Shellfish such as mussels, oysters, shrimps
Trout, herring, mackerel and tuna
Milk, yogurt, cheese
Eggs are among the richest sources of vitamin B12.
OTHER NUTRIENTS THAT ARE HEALTHY FOR THE BODY
Can you store moisture in your body by consuming cucumbers in this scorching summer heat? Add these tangy, crunchy berries to your salad leaf (yes, it’s a fruit!).
Cucumbers are naturally low in calories, carbohydrates, salt, fat and cholesterol. Plus, being 95% water, they are naturally moist, which is necessary to keep them cool.
One of the most hydrating summer foods is sweet, refreshing watermelon. Plus, its attractive red color indicates it’s a concentrated source of lycopene, the same heart-protective compound found in tomatoes.
Try olive oil watermelon in sweet and savory summer salads, or brush and grill it with oil because you absorb more lycopene when you eat it with oil.
Corn is a carbohydrate-based food that is also rich in fiber, vitamins and minerals. However, it also has a low protein and fat content. This makes it a delicious summer side dish or snack. Lutein and zeaxanthin, two carotenoids that may protect against cataracts and age-related macular degeneration, are abundant in corn.
Cherry is one of the most delicious fruits to enjoy in the heat of summer. Cherries are particularly rich in polyphenols, a broad class of plant compounds that protect against cellular damage, reduce inflammation and promote overall health.
What could be better than eating chilled melon in summer? Melon is a rich source of water and contains many vitamins. By consuming melon, you can meet your body’s water needs.