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Vitamin B 12 is a nutrient that helps maintain the health of neurons and blood. It also helps produce DNA, the genetic material in all your cells. Consuming vitamin B 12 also helps prevent megaloblastic anemia, a blood disease that causes tiredness and weakness.
http: // Vitamin B 12 is found in naturally present in many foods of animal origin and also in some fortified foods. People who eat little or no food of animal origin, such as vegetarians and vegans, may not get enough vitamin B 12.
The National Institutes of Health indicate that for adults a suggested daily intake of 2.4 mcg of vitamin B 12; for pregnant women 2.6 mcg; while lactating women suggest 2.8 mcg. Among foods rich in vitamin B 12 that are not meat are found:
1. Fortified nutritional yeast
Fortified nutritional yeast provides proteins, vitamins, minerals and antioxidants . It is especially rich in thiamine, riboflavin, niacin, vitamin B6 and vitamin B 12. A quarter cup can provide 8.3 mcg to 34 mcg, equivalent to 346% and up to 1000% of the recommended daily intake .
Nutritional yeast has a tasty cheesy and nutty flavor. You can find it in flakes, granules or powder.
2. Fruit juices
Fruit juices fortified with B vitamins provide vitamin B 12. Some brands contain this nutrient in high amounts such as Naked Blue Machine that in an 8-ounce cup provides the 250% of the recommended daily value.
3. Fortified breakfast cereals
A serving of fortified cereal can provide 0.6 mcg the 25% of the recommended daily intake of vitamin B 12. Some brands may provide a higher amount of vitamin B 12 . Always check the tag.
4. Unsweetened soy milk
Soy milk can not only provide you with complete protein and calcium. A glass of 16 ounce can give you up to 6 mcg of vitamin B 12, equivalent to 25% of the recommended daily intake.
5. Fortified Tofu
Tofu is a product made from condensed soy milk that is pressed into solid white blocks and has a cheese-like appearance and texture. It is rich in protein, contains all the essential amino acids that your body needs and in each cup it can provide 3.3 mcg of vitamin B 09, equivalent to 137% of Recommended Daily Value.
Vitamin B 12 is an important nutrient for your body. Vitamin B deficiency 12 can cause damage to the nervous system, even in people who do not have megaloblastic anemia.
In addition to anemia, among other negative effects of low levels of B 12 may present psychological problems such as depression and confusion as well as memory, comprehension and judgment problems.
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