[의학신문·일간보사=이정윤 기자] Milk, eggs, tuna, and clams were selected as vitamin B12 supply foods to help brain function and prevent anemia and macular degeneration.
If you are 65 years of age or older, vegetarian, pregnant, have had a bowel resection, or are taking diabetes or heartburn medications, vitamin B12 deficiency is easy.
Health Essentials, published by the Cleveland Clinic, a renowned hospital in the United States, in its latest article, ‘The Benefits and Best Sources of Vitamin B12’, advises, “If you want to increase your vitamin B12 intake, put down your vitamin bottle right now.” According to the Korea Food Communication Forum.
Unless a vitamin or mineral deficiency is diagnosed, it is possible to supplement the required amount by eating foods containing vitamin B12, not nutritional supplements such as vitamins.
Vitamin B12, also called cobalamin, is an essential vitamin that supports many bodily functions. If left untreated, vitamin B12 deficiency can lead to anemia and nerve damage. Our body does not directly synthesize this vitamin, but there is a way to make up for the deficiency.
Signs of vitamin B12 deficiency, such as pale face, jaundice, persistent fatigue, weakness, loss of appetite, frequent heart palpitations, sore mouth or tongue, shortness of breath, dizziness, or blurred vision Nine foods are recommended for humans.
Many milk and dairy products are fortified with vitamin B12. Vitamin B12 is also added to some alternative milk products, such as almond milk, soy milk, and oat milk.
Some cereals are great sources of vitamin B12. Choose cereals that are low in sugar and high in fiber and whole grains.
Egg yolks contain more vitamin B12 than whites. It is important to eat whole eggs to increase your vitamin B12 intake.
Eating whole-fat-free yogurt has been shown to improve vitamin B12 deficiency. Fat-free Greek yogurt contains more vitamin B12 than whole-fat yogurt.
Salmon is rich in vitamin B12 as well as healthy omega-3 fats and protein. Half of cooked salmon fillets contain more than 200% of the recommended daily amount of vitamin B12.
Tuna is also a fish rich in vitamin B12. The muscle (black muscle) just below the shell of the tuna fillet has a high concentration of vitamin B12.
Beef is also rich in vitamin B12.
Organ meat such as liver and kidneys of animals. Although organ meat is rich in B12, it also contains large amounts of cholesterol.
it’s a clam Young clams also provide over 40 times the recommended daily amount of vitamin B12.
