The Western diet and the busy daily routine of many people cause significant deficiencies in vitamins, including iron, vitamin D and of course – B12. While many take pills as a supplement to their diet, the natural source is still the best.
Vitamin B12, called riboflavin, is responsible for cell division in the body, production of blood cells, proper functioning of the nervous system and metabolism of folic acid. Its recommended daily amount according to the Ministry of Health is 2.4 mcg among healthy adults over the age of 14.
A deficiency in B12 may cause anemia and damage to the nervous system, and it may develop mainly among adults, vegans or vegetarians, and even among people who maintain a particularly healthy diet. The reason is that the vitamin is naturally found only in animal products such as meat, fish, eggs, cheese and dairy products.
We have gathered for you 7 foods rich in vitamin B12 that you can incorporate into meals, and how much of the daily requirement they contain:
Tuna
A can of canned tuna after draining constitutes the required amount of the vitamin per day.
A cup of milk
A cup of milk provides about one third of the required amount of vitamin B12 per day.
Red meat
A steak of red meat provides the required amount of the vitamin per day.
It is only recommended to note that red meat is not included as a food that should be eaten daily and experts recommend eating it once to twice a week.
Yellow cheese
100 grams of yellow cheese constitute more than half of the required amount of vitamin B12 per day.
Turkey roast
Turkey roast provides about half of the required amount of the vitamin per day.
Eggs
One egg contains about one fifth of the daily requirement of vitamin B12.
Cottage cheese
Half a container of cottage cheese contains almost half of the required amount of the vitamin.
