Are you eating the amount of vitamin B12 you really need? You will find it in these foods

After looking at which foods provide us with the most energy and vitality or discovering new ingredients that can be perfect substitutes in diets that dispense with animal protein such as aquafaba, we wanted to focus on one of the vitally important vitamins for our body, the B12. It is a micronutrient that is essential, like all B vitamins, for the proper functioning of the brain and nervous system. Vitamin B12 performs several functions that are essential: it is responsible for keeping the health of neurons and blood cells healthy, increases concentration and helps to create cellular metabolism and build DNA.

Any diet that lacks the essential nutrients for our body will be negative for our health, but specifically the deficiency of vitamin B12 is more notable since it is also responsible for provide and distribute the energy we need to carry out our day-to-day activities. Without a doubt, it is one of the most absent in diets such as vegetarian and vegan, having to supplement it with food supplements or other options rich in this vitamin such as nutritional yeast.

Vitamin B12 deficiency symptoms

Animal products are the great stewards of vitamin B12, that's why vegetarians and vegans are more prone to the lack of this. How can we notice that our vitamin B12 levels are low? Firstly, by carrying out routine blood tests to check that everything is correct, but we can also notice some symptoms that can make us suspicious. Some of the clues our body gives us to tell us that it is lacking in B12 are tiredness, weakness, megaloblastic anemia, neurological problems, poor memory, depression …

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And there is also another group of people who are at a higher risk of deficiency of this vitamin, those over 50. This is so because they produce a lower amount of hydrochloric acid in their stomach, in charge of the body absorbing vitamin B12 from food. Although the causes that can cause a deficiency of this vitamin are several such as, for example, a disorder of the synthesis of the vitamin, intestinal diseases or the alteration of the use of the vitamin.

These are some of the foods that contain B12 and that you should include in your diet as much as possible

– Eggs

– Beef liver

– Steamed seafood

– Cooked oysters

-The clams

– Fish: such as salmon, trout, herring, or tuna.

– poultry meat

– Cooked meat

– Powdered cow's milk

– Mozzarella cheese and Swiss cheese

– The yogurt

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