2023-07-12 05:22:00
A person receives most of the vitamin B12 from food, and if it is not enough, apathy begins, lethargy appears. The nutritionist told what products should be included in the diet in order to avoid these unpleasant consequences.
Why is it necessary
– Only with the participation of vitamin B12 in the body, red blood cells – erythrocytes – mature, and DNA synthesis occurs. Therefore, with its chronic shortage, diseases of the cardiovascular and nervous systems develop, – noted nutritionist Maxim Antonyuk.
He also told which foods contain the most vitamin B12, which means that they should not be neglected.
Fish
B12 is found in varying amounts in all types of fish, but some are just a real storehouse of this vitamin. Regularly include mackerel, herring, trout in your menu and you will soon notice how strength and energy are added.
nutritional yeast
This is one of the most valuable sources of vitamin B12 (from 340 to 1000 percent of the daily value in 100 grams of the product).
Many do not know that yeast is not only used for dough. For example, they are also produced in the form of flakes that can be added to salads or muesli.
Beef
Only 100 grams of this meat will cover 100 percent of the body’s daily requirement for vitamin B12. Plus – it contains protein, zinc and iron, which will also add strength and endurance to the body.
Milk
The daily requirement of vitamin B12 will cover just two glasses of milk. In principle, it can be replaced with yogurt.
Muesli and breakfast cereals
In the store, you can buy ready-made breakfasts fortified with vitamin B12 – this is the easiest way to recharge.
Also a good option for the morning is bran with oatmeal. This healthy mix can be prepared independently.
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