Cyanocobalamin, or vitamin B12, is not synthesized in the human body, and yet every day we must consume a certain, albeit extremely small (only 0.0003 mg) of this substance. It is a very important element in the metabolism process, it is responsible for the work of the brain and nervous system, it protects us from stresses and other negative emotional states, regulates blood pressure, optimizes fat deposits. Sufficient amount of substance we can get from food, but for this you need to know exactly what vitamin B12 contains in order to build your diet in the right way.
What contains the most vitamin B12?
The product with the highest index for the content of cyanocobalamin is the liver, but not pork, but beef or veal. Only 20 grams of this dish is enough to provide a daily intake of vitamin. Experts recommend that although twice a week there is a liver for future mothers who need an increased dose of vitamin B12, it must also be eaten by children.
Another rich source of cyanocobalamin is fish, especially herring, sardines and salmon, as well as other seafood, primarily crabs. To cover the deficiency of the vitamin will be enough for a small 100 grams of servings.
What other foods of animal origin does vitamin B12 contain?
Among other products in which a valuable biologically active element is presented, it is necessary to mention milk, cottage cheese, sour cream, kefir and cheeses. In the ordinary milk of this element is not so much, in sour-milk products it contains a little more. Therefore, if you regularly eat them, preferably daily, then the lack of vitamin B12 to your body will not exactly threaten. But the consumption of cheese experts recommend that meals be limited to three times a week, exceptions can be made only for salted cheese and low-calorie cheese cheese.
Which plant foods contain vitamin B12?
The food of plant origin of cyanocobalamin contains very little, so its deficit is often experienced by vegetarians . And yet, such products should not be discounted. They can perfectly balance their daily diet. The source of vitamin B12 can be whole wheat bread and cereals from whole grains. Also a good help will be dishes with the addition of leafy greens: spinach, lettuce, green onions - they also accumulate a certain amount of cyanocobalamin.