- foods rich in vitamin B12, like red meat and cheeses, they are one energy source useful for the proper functioning of the body. Let's find out better.
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Spirulina algae among foods rich in vitamin B12
Properties of vitamin B12
Vitamin B12 or cobalamin is also known as the "energy vitamin" for its energizing power, it cannot be produced synthetically, but forms on colonies of bacteria or molds present mainly on meat. It appears as a dark red vitamin, a shade that is given to it by cobalt.
Vitamin B12 is also very important for the synthesis of hemoglobin. It is necessary for the metabolism of nervous tissue, proteins, fats and carbohydrates; moreover, vitamin B12 regulates the body's iron intake and fixes vitamin A in the tissues.
A deficiency of vitamin B12 leads to serious ailments neurological and behavioral and can lead to forms of anemia. Serious vitamin B12 deficiencies due to insufficient dietary intake are generally quite rare, however they can affect vegans who are not attentive to food and other people with difficulty in assimilating it.
Main foods rich in vitamin B12
Vitamin B12 is essential for the body, it is found above all in sources of animal origin, such as liver, red meat, fish; in the vegetarian field it is contained in egg yolk and, to a lesser extent, in cheeses, especially aged cheeses.
It is strongly debated whether it is contained in the most useful form for us also in algae, such as nori or spirulina, in soya and derivatives. In the case of a vegan, however, the concern about vitamin B12 becomes concrete and sensible, because it is a vitamin that plants do not produce.
In reality, vitamin B12 it comes from the bacteria present in the soil; whoever feeds only on vegetables is forced to wash food in compliance with indispensable hygiene rules, necessary precautions which, however, cause the plant to lose its external content and therefore vitamin B12.
Alternative sources are foods added with vitamins (better to prefer those in which the addition is limited to B12) or supplements (also only limited to B12, because the other vitamins are obtained from fruits and vegetables), let's see the main non-carnivorous .
Seasoned cheeses
Grana and aged cheeses, products that follow a rather long maturation process than others, contain a fair amount of vitamin B12. Among these we remember the Grana Padano, the Parmigiano Reggiano, the Pecolino, the Provolone, the Stravecchio and others. Besides B12, they contain other nutrients, such as calcium, phosphorus, proteins, vitamins A and B2. It is a good idea to use, for example, parmesan in first courses, but also to put it in vegetarian sauces, as an extra ingredient, for example in chickpea sauce, Taggiasca olives and parmesan, in fact.
Soy-based products
Vegetarian burgers, soy meatballs or soy milk and derivatives contain on average from 2 to 2,5 mg of B12 per 100 grams of product. Care must be taken, because in some cases the vitamin is biologically active, while in others biologically inactive. It is certain that a weekly consumption of these products is recommended, especially if they are added and fortified.
Fortified cereals
Cereals contain between 4 and 25 mg of vitamin C, but the quantity is extremely variable. We talk about wholemeal flakes such as puffed cereals with chocolate or muesli and various other types. The type and percentage of vitamin they contain is always present on the label.
Chicken eggs
Larger quantities (up to 7mg) contain goose eggs, but chicken eggs also have 2mg per 100 grams. The milk-egg-vegetarian diet is therefore optimal to ensure a correct intake of vitamin B12.
Yoghurt, milk, mozzarella
Fresh dairy products contain approximately 0,5mg of B12 per 100 grams. Even soy milk or other vegetable milks fortified with vitamin B12 can be valid allies to make up for any deficiencies.
Alga spirulina
Some plant foods are sometimes recommended as a source of B12, such as spirulina algae, klamath and other sea algae. But it should be noted that some algae that may contain different amounts of vitamin depending on the place of origin. What is certain is that the spirulina algae is increasingly known and consumed as a food supplement, there are also essential fats, mineral salts (calcium, magnesium, phosphorus, iron, sodium, potassium, manganese, zinc, selenium, among others), enzymes and proteins.
Also learn about the symptoms, causes and treatments of vitamin B deficiency
Daily requirement
The average daily requirement of vitamin B12, according to the el paesene guidelines, for a healthy adult man and woman is about 1 mcg per day, below for children and adolescents, a measure that increases to 1,20 for pregnant women and 1,50 during breastfeeding.
Because many seniors do not absorb dietary vitamin B12 efficiently, people over the age of 50 should consume fortified foods or supplements.
Recipe rich in vitamin B12
Hard-boiled eggs rich in B12
Perhaps not everyone knows that there is a convenient and simple way to cook hard-boiled eggs, without wasting the precious vitamin B12 content that partially goes away with prolonged cooking.
This method involves putting the eggs in the saucepan directly into cold water and, as soon as it starts to boil, turn off and leave the egg inside for a couple of minutes. You will get a healthy cooking, an egg without the green color around the yolk, more digestible and definitely more nutritious.
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