This is a Row of Vegetables Containing High Vitamin B12
“Many sources of vitamin B12 are obtained from meat, milk and eggs. However, you can also get it through vegetables, one of which is spinach.”
Halodoc, Jakarta – The body needs vitamin B12 to form red blood cells and maintain a healthy nervous system. One way to meet these nutritional needs is to eat foods that are high in vitamin B12
However, most of the sources of this vitamin come from meat and dairy products. For a vegetarian, of course they cannot get this vitamin from animal sources. Even though it’s a little, it’s still there, how come, Vegetables that contain this vitamin.
Vegetables Containing Vitamin B12
The following types of vegetables contain vitamin B12:
One of the intakes of vitamin B12 that you can get apart from animal sources, namely nori. According to Healthline, as much as four grams of dry nori can meet your daily vitamin intake needs.
Another type of vegetable that contains this vitamin is spinach. These vegetables also contain other nutrients, such as vitamin K, iron, and folate, which can help the body produce healthy red blood cells. That way, you can avoid anemia, or lack of blood.
Other High Vitamin B12 Foods
The following types of foods are high in vitamin B12:
1. Animal Heart
Animal liver, such as beef and goat, is a fairly high source of B12. However, goat liver contains higher vitamin B12 than beef liver.
In addition to B12, shellfish are able to meet the body’s needs for iron and antioxidants. However, make sure the shells are processed in the right way so that the absorption of nutrients is maximized.
Not only the liver, beef also contains vitamin B12. However, choose the part of the meat that has little fat to prevent cholesterol. The processing method must also be precise. Avoid frying or grilling. Because, can remove a lot of nutrients.
4. Tuna and Salmon
Tuna and salmon contain vitamin B12, protein, omega-3 and various other vitamins.
Besides containing protein, eggs also contain vitamin B12, especially in the yolk.
Benefits and Dangers of Vitamin B12 Deficiency
Apart from helping the formation of red blood cells and the nervous system, vitamin B12 also functions to synthesize DNA and provide energy for the body. In order for this function to run optimally, you need to get this vitamin around 2.4 micrograms per day.
For babies aged seven to 12 months, they only need 0.5 micrograms per day. Meanwhile, children four to eight years only need 1.2 micrograms per day. When this vitamin is not sufficient, a person has the potential to experience anemia and neurological disorders. The signs are:
- Nerve damage
- Tingling in hands and feet
- Blurred vision
- Excessive sweating
- Difficulty walking
- Digestive problems
Immediately see a doctor if you experience these signs. Doctors usually recommend vitamin B12 supplementation to treat this problem.
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Healthline. Accessed 2022. Vitamin B12 Foods for Vegetarians.
StarHealth. Accessed 2022. Vitamin B12-rich fruits and vegetables.