Vitamin B12, which plays an important role in basic body functions from normal functions of nerve cells and immune system to red blood cell and DNA synthesis, is also known as cobalamin. Obtaining energy from food, regulating brain functions, developing memory and preventing heart diseases are among the benefits of vitamin B12.
It is essential to take vitamin B12 into the body daily because it is not synthesized by the body and can be stored in very small amounts. The body's B12 requirement can be met with foods or supplements containing vitamin B12.1 Read on for detailed information about foods containing vitamin B12 and the answer to the question "What contains vitamin B12?"
What Contains Vitamin B12?
Animal-derived foods such as meat, chicken, fish, eggs and dairy products are the primary sources of vitamin B12. Vegetables, fruits, grains and legumes have a very low B12 content. For this reason, especially those who adopt a vegan or vegetarian diet program may need to use supplements to meet their B12 requirements.
Foods Containing Vitamin B12
For the answer to the question of what contains vitamin B12, you can review the list of foods containing vitamin B12 below…
Offal
Organ meats such as kidney, liver and heart are at the top of the list of foods containing vitamin B12. 100 grams of liver can meet 3.571% of your daily B12 needs. It is possible to meet your entire daily selenium needs with 100 grams of liver, which is also rich in selenium.
Oysters
One of the most consumed shellfish, oysters contain high amounts of protein. It is one of the foods at the top of the list of foods containing vitamin B12. An average of 20 small oysters (190 grams) can meet 7% of your daily vitamin B12 needs. Also notable for its iron content, oysters contribute to the protection of general health with their strong antioxidant components.
Sardines
Sardines, a small fish with soft bones, are usually sold in canned form. In addition to its high protein content, it is also rich in antioxidant omega 3 fatty acids that support the fight against inflammation in the body. 1 cup of approximately 150 grams of drained sardines can provide almost 5 times the daily vitamin B12 requirement. In addition, trout, known as freshwater fish, is also a food rich in vitamin B12. 100 grams of trout fillet can meet 312% of the daily B12 requirement. It is also a good source of omega 3 fatty acids, manganese, phosphorus and selenium.2
Tuna
Tuna, a widely consumed fish, is among the foods containing B12. 100 grams of cooked tuna is a unique B12 source that meets approximately 453% of the daily B12 requirement. Tuna is usually consumed in canned form. A can of approximately 142 grams of tuna canned in water can meet approximately 152% of the daily selenium requirement. Tuna, which contains high levels of protein; It is also rich in phosphorus, selenium, vitamin A, vitamin B3 and vitamin B1. For more detailed information about foods containing vitamin B1, namely thiamine, you can read our article “What contains vitamin B1?” Another type of fish as popular as tuna, salmon, is also rich in vitamin B12. At the same time, 100 grams of salmon, which contains high levels of protein and omega 3 fatty acids, can meet 200% of the daily B12 requirement.
Milk and Dairy Products
The answer to the question of what contains vitamin B12 can be milk and dairy products. Animal-based foods such as milk, yogurt and cheese are at the forefront with their calcium content, which plays an important role in protecting bone and dental health. However, studies show that vitamin B12 in milk and dairy products is better absorbed than other animal-based foods. 1 glass of milk, approximately 240 milliliters, can meet approximately 46% of the daily vitamin B12 requirement, and a slice of white cheese (22 grams) can meet 28% of the daily B12 requirement.
Eggs
A natural multivitamin with its protein, vitamin, mineral and antioxidant content, eggs are among the foods containing vitamin B. The B12 content is especially high in egg yolks. Two medium-sized eggs can help meet 46% of your daily B12 needs. It is also one of the rare foods that contain vitamin D. You can meet 11% of your daily vitamin D needs with two medium-sized eggs.
Fruits Containing Vitamin B12
The vast majority of fruits do not contain vitamin B12. Fruits and vegetables are among the foods that contain vitamin C. Fruits that contain low amounts of B12 are as follows:
Apple
Apple is a fruit that contains strong antioxidant components and has a unique flavor. Apple, which has antioxidant properties thanks to the polyphenols it contains, is among the fruits with high B12 content.
Banana
Banana, which is among the foods rich in vitamin B12, is also a fruit with high fiber content. It also impresses with its effective vitamin and mineral content from regulating body temperature to lowering blood pressure.
Blueberry
Drawing attention with its strong antioxidant components, blueberry is among the foods that contain B12. It can increase the body's ability to fight infections by supporting the immune system. You can prepare beverages containing vitamin B12 with blueberry and milk and help meet your daily B12 requirement.
Vegetables Containing Vitamin B12
Vegetables and fruits containing B12 are quite few. Vitamin B12 is usually found in animal-based foods. Vegetables that contain B12, even in small amounts, are:
Red Beetroot
Beetroot, which contains high amounts of fiber, is a vegetable rich in vitamins, minerals and antioxidants. Red beetroot, which is especially notable for its calcium content, is among the foods containing B12
Pumpkin
Pumpkin, which has a unique slightly sweet flavor, contains high amounts of fiber. Pumpkin, which contributes to the regulation of bowel movements, is among the plants containing vitamin B12.
Other Foods Containing Vitamin B12
In addition to animal-based foods, some foods contain vitamin B12, albeit in low amounts. Here are other foods containing vitamin B12:
Almonds
Almonds, which attract attention with their plant protein content, are also a good source of vitamins and minerals such as vitamin E, fiber, calcium, magnesium, riboflavin. Almonds, which are among the foods containing vitamin B12, are also rich in potassium, zinc and iron.
Walnuts
When it comes to nuts containing vitamin B12, one of the first things that comes to mind is walnuts. Rich in vitamin E, folate and melatonin, walnuts play an important role in protecting brain health. They are also a good source of magnesium, calcium, iron and omega 3 fatty acids.
How to Use Vitamin B12?
If vitamin B12 is not taken with food or if there is a problem with the absorption of the vitamin, B12-containing supplements or B12 injections can be used. The most important symptom of B12 deficiency is anemia. In the case of anemia due to vitamin B12 deficiency, which occurs in the form of pernicious anemia, problems such as heart palpitations, concentration disorders, easy fatigue, weakness and blurred vision can be experienced. The level of B12 deficiency is determined by the doctor and the appropriate B12 vitamin pill can be recommended orally for the person. B12 tablets, which are also available in sublingual spray forms, are the solution for B12 deficiencies caused by nutrition. If the deficiency is due to disorders in the absorption of vitamin B12, Vitamin B12 injections should be used. Vitamin B12 pills, which are usually produced in 1000 mcg or 500 mcg tablets, can be recommended to be consumed several times a week on an empty stomach.
How Much Vitamin B12 Should Be Taken Daily?
Daily vitamin B12 needs vary depending on age and the person's specific health condition. Accordingly, daily vitamin B12 needs are as follows:
- Vitamin B12 requirement for babies aged 0-6 months is 0.4 mcg
- Vitamin B12 requirement for babies aged 7-12 months is 0.5 mcg
- Vitamin B12 requirement for children aged 1-3 years is 0.9 mcg
- Vitamin B12 requirement for children aged 4-8 years is 1.2 mcg
- Vitamin B12 requirement for children aged 9-13 years is 1.8 mcg
- Vitamin B12 requirement for individuals aged 14 years and over is 2.4 mcg
- Vitamin B12 requirement for pregnant women is 2.6 mcg
- Vitamin B12 requirement for breastfeeding women is 2.8 mcg
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