Vitamin B12 is essential for the body: it helps maintain the brain and nervous system. Little known, it is also called cobalamin.
Memory loss, sudden fatigue: these signs are generally the harbingers of vitamin B12 deficiency. As it is mainly found in animal products, nutritionists recommend that vegetarians use supplementation. Here are the foods that contain the most.
offal
In addition to being an excellent source of iron, organ meats contain vitamin B12. We can cite calf liver, for example, which has around 70 micrograms per 100 g portion. However, there is no need to gorge on it: the recommended daily intake is 4.4 micrograms for an adult.
shellfish
All shellfish such as mussels or oysters are particularly rich in zinc, iodine, iron and vitamin B12. To avoid unpleasant surprises, we will monitor the origin of the products: freshness is a must.
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Eggs
It is the nutritious food par excellence. In addition to lipids, a good egg also contains a lot of vitamins: B2, A, B5, E but also B12. A hard-boiled egg, for example, contains a little more than one microgram.
oily fish
Herring, mackerel, sardines, tuna…Fatty fish are rich in omega 3 and vitamins (A, D, B and B12). We enjoy their benefits both in cooked and raw form.
Cheeses
Mozzarella, Emmental but also Camembert can provide a dose of vitamin B12. For a portion of 100 grams, an average of 1 to 2 micrograms can be expected. In fact, however, we rarely eat 100 grams of cheese at a meal. A whole Camembert weighs 250 grams.
the rabbit
This white meat relatively neglected by consumers is nevertheless very interesting from a nutritional point of view. It is low in fat but rich in vitamin B, including B12, which is difficult to find in food.