Help Maintain Nervous Health, Here Are 10 List Of Foods That Contain Vitamin B12

JAKARTA – Hands are often tingling and numb, so one of the symptoms of the body lack of vitamin B12. Vitamin B12 deficiency also causes severe depression, paranoia and delusions, forgetfulness, and decreased sense of smell and taste.

In a study published in the British Journal of Nutrition, it was shown that vitamin B12 deficiency was associated with depressive symptoms. From the research data, adults in Ireland who are older at risk of experiencing or between the ages of 50 years and over.

Reported by Harvard Health Publishing, Friday, December 17, the body needs vitamin B12 to produce red blood cells, maintain healthy nerves, and DNA. Vitamins that are important for these various benefits can be obtained by taking supplements or eating foods that contain vitamin B12 or also known as cobalamin.

So what are the foods that help maintain healthy nerves and help balance red blood cells in the body? Here is a list of these foods.

In 190 grams of beef steak provides 467 percent of the DV of vitamin B12. But to get the maximum content, it is recommended to choose a piece of lean beef. How to process it also needs to be considered, instead of frying it is better to bake it without using oil.

In a piece of tuna, it contains not only vitamin B12 but also protein, vitamin A, phosphorus, selenium, and vitamin B3. In 100 grams of tuna, contains 453 percent of the DV for vitamin B12.

Cereal foods can be chosen for those of you who are vegan. Cereals contain 29 percent of the DV of vitamin B6, vitamin A, folate, and iron. Well, in a study found that eating cereal daily can help increase the concentration of vitamin B12 in the body.

Sardines are usually small marine fish and soft bones. Usually sold canned, although there are also those selling fresh sardines in the market. In every 150 grams of dried sardines, provides 554 percent of the DV of vitamin B12. In addition, sardines are also foods that contain omega-3 fatty acids, are anti-inflammatory, and improve heart health.

In a bowl of clam soup containing 20 small clams can contain about 7,000 percent of the DV of vitamin B12, reported Healthine. Shellfish are also proven to contain antioxidants, you know.

Compared to beef liver, lamb liver is actually higher in vitamin B12. Lamb liver also contains vitamin A, selenium and copper.

The content of omega-3 fatty acids in salmon is relatively high compared to other fish. In addition, 178 grams of salmon can contain 208 percent of the DV of vitamin B12. Not to mention the protein content which is also beneficial for maintaining a healthy body.

Low-fat milk, such as almond milk, soy milk, and rice water also naturally contain vitamin B12. Although the content is not high, it can be chosen as an alternative to adding vitamins in the body.

No need to be confused in choosing foods that contain vitamin B12. Eggs that can be processed into a variety of healthy dishes also contain healthy nutrients, including vitamins B2 and B12. Every two eggs can meet 46 percent of the DV of vitamin B12.

A study proves that egg yolks are higher in vitamin B12 content than egg whites. Therefore, it is advisable to eat whole eggs instead of the whites alone.

Yogurt, in addition to offering vitamin B12 content, is also a source of probiotics. According to dietitian Eleana Kaidanian, RD., CDN., reported by Insider, probiotics help digest food and absorb vitamins.

In addition to the 10 food lists above, it turns out, turkey meat can also be an alternative choice to meet the body's vitamin B12 needs. Plus, turkey meat also contains tryptophan and an amino acid that helps produce serotonin, one of the happy hormones.