These foods contain a lot of vitamin B12

You might have read about the dangers of a vitamin B12 deficiency before. It’s something that vegetarians and vegans have to pay attention to especially. But what exactly are the benefits of B12? And what kind of food products contain a lot of it? If you have a deficiency, you can take B12 supplements, but in the long run, a varied diet will keep up your B12 levels.

Do you eat enough of these foods?

Health benefits

The human body isn’t capable of making vitamin B12 itself. Yet it’s an essential vitamin for us because it contributes to the creation of red blood cells and the function of our nerve cells. People with a B12 deficiency run a higher risk of getting anaemia because their red blood cells are underdeveloped. Pregnant women have to be extra careful with a B12 deficiency because it can cause serious birth defects.

Vitamin B12

Another health benefit you get from B12 is that it strengthens your bones and prevents osteoporosis. It’s also good for your overall mood; people with a B12 deficiency often feel down. It also supports your brain and it’s good for your memory. It gives you energy and it supports the growth and health of your skin, hair and nails.

Food

So, what foods will provide you with this all-round great vitamin? The recommended daily allowance of vitamin B12 is 2.4 grams. We’ve made a list of all dietary sources for vitamin B12:

Ricotta: Ricotta is full of calcium, vitamin A and B12. With a few tablespoons of ricotta, you’ll get about 7 per cent of your daily allowance.

Mozzarella: This delicious cheese isn’t fat and it’s full of proteins and vitamin B12. Add some mozzarella to your salad or put some of it on your sandwich to get some extra B12.

Cottage cheese: This is a healthier alternative to ricotta. This powerhouse also contains vitamin B12 and a lot of protein, but not too many calories. So, you’re fine adding some of this cheese to your sandwich. Another good option is to use it instead of cream or creme fraiche.

Milk: One glass of milk contains 20 per cent of your recommended daily allowance of B12. Go for skimmed or semi-skimmed milk; this contains the same amount of B12 and proteins, but less fat.

Eggs: For vegetarians, eggs are one of the most important sources of B12. Boiled or fried, on toast or through a salad: one egg provides you with enough B12 for the entire day.

Want to know what other types of foods contain a lot of vitamin B12? Keep reading on the next page!

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