![]() One double-cheeseburger contains 2.1 mcg of vitamin B12. To get even close to 1000 mcg of vitamin B12, you would need to eat over 80 beefsteaks per week. Lean beef chuck shoulder contains 5.25 mcg of vitamin B12 per 3-ounce serving. (It’s what’s for dinner.)Ĭhoose lean cuts of beef- not only are they healthier for your heart, but they also contain the richest amounts of vitamin B12 on the butcher aisle. ![]() Most of your dietary stores of vitamin B12 are probably going to come from good old-fashioned beef. Let’s face it- most of us don’t eat a lot of seafood or beef liver. That’s 52 weekly servings of fish per week. (Unless you prefer your octopus raw, in which case you would need to eat about 58 servings of octopus sushi each week.)Īmong the finned creatures of the sea, mackerel is the fish that has the most vitamin B12, at 19 mcg per 100 grams. To reach 1000 mcg, you would need to eat 33 helpings of cooked octopus. Three ounces of cooked octopus provides about 30 mcg of vitamin B12. In some countries like Hawaii and Japan, octopus is a common staple, much like burgers and fries in the US. Want onions with that?Ĭaviar is usually savored in small doses, but to get 1000 mcg of vitamin B12 from this luxurious treat, you would need to eat 17 3-ounce servings of whitefish eggs each week. You would have to eat nearly 14 servings of liver pate each week, or 2 servings per day, to get the most vitamin B12 for your money. A 3-ounce serving of cooked lamb liver contains a whopping 72.8 mcg of vitamin B12. Hope you’ve got recipes!Īfter clams, liver is the richest source of vitamin B12. To get to your weekly dose, you would have to eat 11 servings of cooked clams each week. One 3-ounce serving of cooked clams contains 84.1 mcg of vitamin B12. Here is the nutritional data for foods that are rich in vitamin B12, starting with the highest- clams. To get enough B12 to avoid deficiency, you might need to supplement with extra vitamin B12 as well. If you follow a diet that excludes meat, fish, and milk, such as a vegan diet, then you may opt for plant-based foods that are infused with vitamin B12. Vitamin B12 naturally occurs in protein foods like beef, chicken, fish, shellfish, eggs, and dairy products. (Read Will Vitamin B12 Boost Energy if I don’t have B12 Deficiency? YES!) Which foods have the most vitamin B12? To avoid getting B12 deficiency, or just to boost stamina and promote well-being, many scientists recommend taking between 1000 mcg -3000 mcg of vitamin B12 per week. However, that amount doesn’t suffice for people with vitamin B12 deficiency, or people who need extra B12 for energy, sports endurance, or mental focus. How much vitamin B12 do I need?Īccording to the current RDA, you only need one or two mcg of vitamin B12. Judge for yourself -see our no-nonsense list of foods that provide maximum vitamin B12. But what if you choose to follow a vegetarian or vegan diet? Are there any natural vegan sources of vitamin B12? To maximize on the benefits of vitamin B12, you need to eat plenty foods that have vitamin B12 every day, preferably totaling 1000 mcg of vitamin B12 per week.įoods that are rich in B12 include meat, poultry, fish, eggs, and milk. It is defined as essential because our body is not able to produce it, therefore it must be necessarily taken with food (mainly red meat, liver and fish reduced quantity in egg yolk and aged cheese).Vitamin B12 increases stamina, restores mental alertness, and promotes healthy muscle tone. In nature, B12 Vitamin ( Cyanocobalamin) comes from specific bacteria present in the soil. Difficulty in memory and concentration.The consequences of a deficiency of B12 vitamin are: Using drugs (metformin or antacids), which reduce the absorption of the vitamin.Who have undergone surgery on the digestive system.Over the age of 50, due to a lack of the “intrinsic factor”, an indispensable protein for the absorption of the vitamin itself, caused by an autoimmune process of atrophy of the gastric glandular mucosa.Celiacs or with chronic inflammatory diseases in the intestine (Crohn’s disease, ulcerative rettocolitis).In the creation of the myelin sheath that wraps the nerves.Ī lack of B12 vitamin is found in subjects:.In the synthesis of DNA and RNA, as well as fatty acids.In the red blood cell production and the bone marrow formation.It also intervenes in the process of cell division and it contributes to the normal functioning of the nervous system and the normal psychological function. NUTRA B12 is a dietary supplement based on B12 vitamin ( Cyanocobalamin), which contributes to normal energy metabolism, normal homocysteine metabolism and red blood cell formation.
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