Vitamin B12 is an essential vitamin that cannot be produced by the body. That's why you need to meet the need for vitamin B12 from food. This vitamin is needed by the body to produce red blood cells, increase energy, and maintain a healthy nervous system.
It will be easy to fulfill the daily requirement of vitamin B12 if a person often consumes meat and dairy. However, a vegetarian, pregnant, or breastfeeding mother will find it difficult to fulfill the needs of vitamin B12 and are at high risk of developing a deficiency.
This article will help you find out food references that need to be provided to increase your daily vitamin B12 intake.
Foods rich in vitamin B12
- Beef heart
Some people may not be in the mood to eat beef liver, even though this food is rich in vitamin B12, protein, iron, and vitamin A. Consuming 100 grams of beef liver equals 18.9 - 59.3 mcg of vitamin B12.
- Oyster
You can consume oysters as the best source of vitamin B12. Oysters are also rich in protein, iron, and other B vitamins but still low in fat. Consuming 100 grams of oysters is the same as consuming 8.75 - 28.8 mcg of vitamin B12.
- Sardines
Sardines are usually sold canned, but you can also get them fresh. Sardines are saltwater fish with soft bones. Consuming 100 grams of sardines equals 4.8 - 9 mcg of vitamin B12.
- Beef
Beef is a good source of vitamin B12. If you want a higher concentration of vitamin B12, you should choose lean cuts of meat. You can cook the meat by grilling or grilling it to keep the vitamin B12 content from being damaged compared to frying. Consuming 100 grams of beef equals 2.6 - 5.4 mcg of vitamin B12.
- Fortified cereal
Fortified cereals are a great choice to meet the vitamin B12 needs of vegetarians and vegans. The content of vitamin B12 can vary in each brand. Before buying fortified cereal, make sure you choose a cereal brand that is low in sugar and high in fiber.
- Tuna fish
Besides being rich in vitamin B12, tuna also contains protein, vitamin A, and phosphorus which are good for the body. Consuming 100 grams of tuna is the same as consuming 2.2 - 3.5 mcg of vitamin B12.
- Salmon
Salmon is usually known to be rich in omega-3 fatty acids, but actually, this fish is also a good source of vitamin B12 and protein. Consuming 100 grams of salmon is the same as consuming 2.3 - 3.6 mcg of vitamin B12.
- Milk and its processed products
Milk and processed products, such as yogurt, are good sources of protein and vitamin B12. Even studies show interesting results where the body can absorb vitamin B12 from milk and its processed products more optimally than beef, fish, or eggs. It is estimated that milk and yogurt each contain 0.4 - 3.25 mcg and 0.5 - 6.6 mcg of vitamin B12 in 100 grams of the food.
- Eggs
Eggs are a complete food source of protein and B vitamins, especially B2 and B12. Research shows that egg yolks have better levels and availability of vitamin B12 than egg whites. Consuming 100 grams of eggs is equivalent to consuming 0.89 - 1.1 mcg of vitamin B12.
The daily requirement of vitamin B12
Vitamin B12 deficiency is found in pregnant women, the elderly, people who often consume excessive amounts of alcohol, and vegetarians. This condition is known to be associated with megaloblastic anemia and birth defects in infants.
Increasing the intake of vitamin B12 can be done by eating foods with high B12 content or supplements. But keep in mind that supplements are only complementary and cannot replace nutrients from food.
The need for vitamin B12 for each person can vary depending on age, gender, and health condition. The average vitamin B12 adequacy rate in the Indonesian population ranges from 3.5 to 4 mcg per day.
If you are planning to add a vitamin B12 supplement for more health benefits, consult your doctor first. You will be advised to take the supplement in the right dosage.