2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
B12 is the only vitamin that contains cobalt. Animals are the largest producers of this vitamin, which is contained in their digestive system. For this reason, it is the only vitamin that you cannot get through plants and the sun.
The vitamin is actively involved in the production of red blood cells, which transport oxygen in your body. For this reason, vitamin B12 is extremely important for your health and we offer you several ways you can get it if you are not a fan of meat.
Cereals
Start your day wisely by betting on cereals that are low in sugar.
Real cow's milk
Some people cannot tolerate lactose (the sugar in cow's milk) because it damages their digestive system. However, if you do not suffer from this problem, it is necessary to take real cow's milk as much as possible. It is rich in nutrients such as protein, calcium, phosphorus, potassium and of course our favorite vitamin B12. Drinking even just 2 glasses of fresh milk can bring you the necessary useful amount for the day.
Eggs
One large egg gives you high quality protein as well as 0.6 micrograms of B12. However, forget about protein, because the yolk is where the useful vitamin is located. You can prepare a variety of dishes: boil the egg and add it to a variety of breakfast, fry it and put it on toast or just eat one at a time.
Greek yogurt
Like milk, yogurt also contains a lot of protein and B12. Just make sure you buy real yogurt, not sweetened substitutes. You can consume milk by adding fresh fruit for natural sweetness or as a side dish to baked or boiled potatoes.
Edible yeast
With its Parmesan-like appearance and taste, nutritional yeast is a magical ingredient for vegetarians. As the name of yeast suggests, it provides many nutrients from protein to iron enriched with B12. You can sprinkle edible yeast on mixed vegetables, soups, roasted vegetables, pasta or even popcorn.
Tempe
Indonesian dish of fermented soybeans. Some of the microorganisms in this delicacy produce B12. However, it is mandatory to have some bacteria in its content in order to be able to produce the useful vitamin. You can get the product in larger grocery stores, but always read the label to make sure that this food contains B12.
Soy milk
Soy milk does not initially contain B12, but can be fortified with it - check the label to be sure. You can use soy milk in cereals, lattes and hot chocolate or when preparing various pastries such as cakes, cupcakes, pancakes, etc.
Shiitake mushrooms
A type of mushroom that grows on fallen trees cultivated in Japan and China. Some dried mushrooms of this species have been shown to contain significantly large amounts of B12. However, you will need to eat more of them if you want to get the amount of vitamin your body needs.
Nori (seaweed)
Photo: Sevda Andreeva
Nori leaves are the sweet version of B12. To get the required daily dose of the vitamin, you will need to eat about 4 grams of purple algae (one leaf is about 0.3 grams). However, if you regularly eat sushi made from nori, or some kind of small snack, you will get quite good dose of B12.
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