Vitamin B12 is necessary for the nervous system and is only found in animal foods. Learn which foods contain vitamin B12.
Vitamin B12 comes in various forms, the most well-known being cyanocobalamin and hydroxocobalamin. This vitamin needs to be supplemented with food and foods containing this vitamin are of animal origin, so vegetarians need to supplement this vitamin to avoid negative symptoms. In order for vitamin B12 to be absorbed, it must bind to a substance called intrinsic factor in the intestines. Vitamin B12 plays a role in functions necessary for the proper functioning of our bodies, such as the synthesis and growth of red blood cells, the formation of the sheath covering neurons, and nutrient metabolism.
A deficiency of this vitamin can lead to neuropsychiatric disorders, megaloblastic anemia, as well as less common symptoms such as fatigue, decreased reflexes, and burning in the mouth. Vitamin B12 deficiency can be caused by genetic disorders in the body’s digestive system, malabsorption (such as celiac disease or Crohn’s disease), or inadequate consumption of animal products. Vitamin B12: Recommended Daily Intake According to the Italian Nutrition Association, the recommended daily intake of vitamin B12 for adults is 2.4 μg. To reach this dose, it is enough to consume small amounts of foods rich in vitamin B12, such as about 5 grams of beef liver, 13 grams of octopus, 22 grams of oysters or many other foods. B12, for example, 50 grams of chicken eggs or 110 grams of mozzarella cheese.
Vitamin B12: Properties and benefits
First of all, taking enough vitamin B12 can protect against heart disease, because it plays an important role in the metabolism of homocysteine (a non-protein amino acid). In addition, vitamin B12, together with folic acid, stimulates heme and DNA synthesis, supporting the formation and growth of red blood cells. Vitamin B12 is known to be beneficial for the nervous system, because it plays a role in the formation of myelin sheaths that cover nerve fibers and provide them with good protection. Finally, let’s note that one of the main functions of cobalamin is to strengthen the body. For more information, check out our article on the properties and functions of vitamin B12.
10 Foods Containing Vitamin B12
- Internal organs
- Octopus
- Mussels
- Trout
- Sockeye salmon
- Eggs
- Emmental
- Smoked salmon
- Mozzarella cheese
- Tuna in oil
