Vitamin B12 sources
Beast foods, especially meat and dairy products, are one of the main sources of vitamin B12. It should be noted that this vitamin may be available in some fortified factory products, making it a suitable option for insectivores. The most important sources of this vitamin are
(1) Liver and order meat It's a rich source of vitamin B12, and 100 grams of angel liver contains 1500 of the diurnal reference quantum of vitamin B12, in addition to containing bobby, selenium, vitamin A, and vitamin B2. As for beef or shin liver, it provides 990 of the RDI for vitamin B12.
List oyster or what's known as zalfieh; It's small in size, has a sticky texture, and contains numerous nutrients, the most important of which is vitamin B12; As 20 small sized oysters give 3300 of the diurnal reference quantum of this vitamin, and it should be noted that whole small oysters contain a large quantum of iron; Twenty bars give nearly 300 of the RDI in iron, and it's also rich in antioxidants.
Sardines Sardines contain a number of nutrients in good amounts, including vitamin B12; As one mug of sardines; Or the fellow of 150 grams, provides further than double the diurnal reference quantum of vitamin B12, and is a good source of omega-3 adipose acid, which has numerous health benefits, similar as reducing inflammation and perfecting heart health.
Beef It's a rich source of vitamin B12; 100 grams of it contains6.2 micrograms of this vitamin, which is original to 102 of the reference diurnal quantum, and it's worth noting that low- fat meat contains advanced attention of this vitamin, and it's recommended to caff it rather of frying it to maintain vitamin B12 situations Beef also contains other nutrients, similar as vitamin B2, vitamin B3, vitamin B6, zinc, and selenium.
Fortified cereals Cereals fortified with vitamin B12 are a good source for insectivores. They're fortified with synthetic vitamin, not deduced from beast sources. It has been shown that eating fortified cereals diurnal helps to increase the attention of vitamin B12 in the body; Consuming 240 grams of fortified cereal containing4.8 micrograms of vitamin B12 for 14 weeks significantly increased vitamin B12 situations.
Tuna Tuna is one of the most generally consumed fish. It's a rich source of nutrients, similar as protein, minerals, and vitamins, and 100 grams of fresh tuna contains 160 of the diurnal reference quantum of vitamin B12, and also contains a good quantum of spare protein, in addition to phosphorous, selenium, vitamin A, and vitamin B3, and the canned contains an applicable quantum of vitamin B12; 165 grams of low- fat tuna packed in water contains 85 of the RDI for this vitamin.
Fortified Nutritive Incentive Nutritive incentive is used specifically as a food source, and not to be used for stirring chuck and other effects. It's a good vegetable source of protein, minerals, and vitamins. It should be noted that this incentive is supported by the manufacturer vitamin B12; Which makes it a great choice for insectivores, and two soupspoons of nutritive incentive, or the fellow of 16 grams, contains 130 percent of the reference diurnal quantum of vitamin B12, and it appeared that adding nutritive incentive to a submissive diet, increased vitamin B12 situations in the blood, which helped It reduces the signs of insufficiency of this vitamin.
Trout This fish is known as one of the fish that lives in fresh water, and it's a rich source of protein, healthy fats, and minerals, similar as manganese, phosphorous, selenium, and B vitamins, including vitamin B12, as 100 grams of it contains roughly 125 of the diurnal reference quantum of this vitamin, and the same quantum contains further than milligrams of omega-3 adipose acid. Salmon Salmon is known to contain a high attention of omega-3 adipose acid, and is an excellent source of B vitamins; Half a slice of cooked salmon, which equals 178 grams, contains further than 80 of the recommended diurnal quantum of vitamin B12, and contains roughly milligrams of omega-3 adipose acid, and roughly 40 grams of protein.
Fortified factory milk Factory milk is generally used by insectivores who want a nutritional submissive volition to beast milk, similar as soy milk, rice milk, and almond milk, which are generally fortified with vitamin B12, and it should be noted that the vitamin added to these types of milk is synthetic, This makes it a good option for insectivores who want to increase their consumption of this vitamin, and avoid its insufficiency, and one mug, which is original to 240 milliliters of fortified soy milk, provides up to 45 of the recommended diurnal quantum of vitamin B12. Milk and its products Milk and its products are rich sources of protein, minerals, and vitamins similar as vitamin B12; As one mug of whole milk, original to 240 milliliters, provides 18 of the recommended diurnal quantum of vitamin B12, and Swiss rubbish contains the loftiest chance of this vitamin among all types of rubbish; So it's 30 gr