Table: Vitamin B12-rich food

Tabelle: Vitamin B12-reiche Lebensmittel

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Table of contents:

1st table: Foods rich in vitamin B12

Two. What is vitamin B12?

3 Which groups of people have a high risk of vitamin B12 deficiency?

4. the functions of vitamin B12

5. conclusion

1st table: Foods rich in vitamin B12

Foods containing vitamin B12 are mainly animal sources. In order to be sufficiently supplied with vitamin B12, vegetarians should preferably eat dairy products or cheese every day. Vegans already have a hard time with this. Although small amounts of vitamin B12 are contained in vegetable products, they are not sufficient to meet the recommended daily allowance of vitamin B12. Taking vitamin B12 in the form of food supplements can be very useful in this case. Vitamin B12 is available in the form of vitamin B12 tablets and vitamin B12 capsules. Both forms are easy to handle and quickly enter the circulation. A blood test at the doctor can be very useful to know the exact vitamin B12 value.

Food with a high vitamin B12 content: (micrograms per 100g)

  • Calf's liver 60
  • Oysters 14
  • Rabbit 10
  • Herring 9
  • Trout 5
  • Beef and veal 5
  • Pork meat 2
  • Camenbert 3
  • Emmental 3
  • Egg 2

Two. What is vitamin B12?

Vitamin B12 is a collective term for various compounds. They all have the same biological effect. Vitamin B12 is a water-soluble vitamin and can be stored in the liver over a long period of time. In order for vitamin B12 to be absorbed, a special protein is required. It is also called intrinsic factor. The protein is produced in the stomach lining and reaches the intestines with the intake of food.

3 Which groups of people have a high risk of vitamin B12 deficiency?

People who follow a purely vegetarian or vegan diet are at high risk of vitamin B12 deficiency. Vitamin B12 is mainly found in animal foods, so vegans and vegetarians should pay special attention to their supply. People with increased nutritional needs, such as those who are pregnant or breastfeeding, are often prescribed vitamin B12 in the form of dietary supplements because they need to provide for their offspring. The vitamin B12 supply can also be disrupted if those affected suffer from an intestinal disorder. In these cases, the intestine cannot properly absorb and utilise the vitamin B12 it has absorbed. This includes diseases such as ulcerative colitis.

4. the functions of vitamin B12

  • Maintenance of a new fat metabolism
  • Regulation of the homocysteine concentration in the blood
  • Synthesis of neurotransmitters
  • cell division, cell differentiation
  • Blood formation
  • Conservation of nerve cells
  • carbohydrate metabolism
  • Cell Renewal

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5th conclusion: Table: Vitamin B12-rich foods

Above all, animal suppliers are good sources of vitamin B12. They contain large quantities of the vitamin. For this reason, vegetarians or vegans usually suffer more frequently from a vitamin B12 deficiency. In order to remedy a vitamin B12 deficiency, you should definitely change your diet to products containing vitamin B12. Supplementation of vitamin B12 in the form of food supplements can also be useful.

Further sources:

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