vitamin B12, also known as cobalamin plays an important role in making DNA and red blood cells. An adult requires about 2.4 mcg of vitamin B12 per day. If you thought getting this small amount of vitamin B12 could be a cake walk then think again. This is because you may need a whole cup crumbled feta cheese to get the Weenie 2.4 mcg of vitamin B 12.
The 10 best foods rich in vitamin B 12
When considering cheese as a source of vitamin B12, it is necessary to clearly understand that each variety of cheese has its own nutritional value. Both ricotta and cottage cheese are low in vitamin B 12, while the Parmesan, mozzarella and feta give it a good dose of vitamin B 12. Therefore, if you want to obtain the prescribed amount of your day of vitamin B 12 cheeses, then one hundred grams of parmesan cheese, or the same amount of whole milk mozzarella cheese is needed to give 2.3 to 2.5 mcg of vitamin B 12. About 150 grams of Feta can also obtain a decent 2.5 mcg of vitamin B 12.
a large vessel containing one pint of whole milk has about 2.5 mcg of vitamin B 12. you can flavor the milk, make a healthy smoothie or even add a bit of whole milk to your cereal. If you are on a weight loss diet, then consider the boiled oats in whole milk.
The United States of America is the second largest consumer of tuna, only after the European Union. You can expect a tuna sandwich if you need a quick dose of vitamin B 12. Tuna is one of the healthiest fish that is high in protein and vitamins A, B 6 and B 12. A tuna steak bluefin weighing 200 grams cooked can give you 21.8 mcg of vitamin B 12, while the same measure of yellowfin tuna gives a measly 4.2 mcg but healthy vitamin B12
clams cooked are low in calories and high in vitamin B12 , iron and proteins. Every hundred grams of cooked clams contains about 98.9 mcg of vitamin B 12.
oysters usually contain a good amount of vitamin B 12, but which is rich in vitamin B 12 is the Pacific oyster. Every hundred grams of cooked Pacific oyster contains 28.8 mcg of vitamin B 12 in every hundred grams and is followed by Eastern culture oysters cooked containing 24.3 mcg of every hundred grams.
One hundred grams of salmon It contains a decent 3.2 mcg of vitamin B 12 and is also rich in vitamin B6 and potassium.
If you do not like fish or dairy products, then you can try to get your vitamin B 12 turkey. Each 140 grams of cooked turkey contains 0.5 mcg of vitamin B 12, and so a turkey sandwich is after all nutritious.
Hard-boiled eggs and milk is an age old combo when it comes to a quick breakfast and that is quite ideal for anyone suffering from vitamin B12 deficiency. Four large eggs cooked weigh 50 grams each can do the trick and give the necessary 2.4 mcg of vitamin B 12. Each fried or poached egg has 0.4 mcg of vitamin B12, while each omelet or scrambled egg contains 0 5 mcg of vitamin B 12. Now that is a good reason to make a quick sandwich boiled egg or scrambled eggs with toast classic friction for breakfast.
Lamb is a natural source of vitamin B 12 and the nutritional value of a lamb differs depending on which part you are eating lamb. In the case of vitamin B 12, pan fried liver leads the league due to a measly hundred grams of fried liver contains about 85.7 mcg of vitamin B 12, while the same amount of cooked liver contains 76.5 mcg vitamin B 12. Pan fried lamb brain contains about 24 mcg of vitamin B 12 and is a delicacy that most people enjoy absolutely. If it is lamb kidney you like best, then you should know that every ounce lamb kidney is packed with 15.9 mcg of vitamin B 12. In addition, one hundred grams of roasted lamb leg or loin roast lamb or grilled rib contains between 2.4 to 2.7 mcg of vitamin B 12.
this Australian bird meat is rich in protein, iron meat and vitamins B 6 and B 12 Emu is accepted as a substitute for nutritious meat by the American Association from the heart. Despite being a red meat, emu meat is low in cholesterol and fat, and that is why that easily adapts to any weight loss diet. Plant and grilled bread emu contains about 8.5 mcg of vitamin B 12 in every hundred grams, while the same amount of grilled steak fan gives 9.4 mcg of vitamin B 12.