Lack of "vitamin B12" may cause yellowing of skin and weakened vision? Nutritionist reveals "7 foods" to help supplement
“Vitamin B12”, also known as cobalamins, is an essential vitamin that the human body cannot produce on its own and plays an important role in helping cells protect nerves. American professional registered dietitian Nicola Ludlam-Raine said that vitamin B12 can help the body release energy from food, keep the nervous system healthy, and help make red blood cells to transport oxygen throughout the body.
In addition, according to guidelines from the National Institutes of Health, vitamin B12 deficiency may include yellowing of the skin, sore and red tongue, irritability, depression, vision impairment, mouth sores and tingling in parts of the body. Therefore, Ludlam-Raine emphasized that people can include moderate sources of vitamin B12 in their daily diet to maintain the daily nutritional reference value (NRV) of 2.4 micrograms.
Ludlam-Raine lists foods rich in vitamin B12 in life as follows:
1. Beef
Taking 190 grams of steak as an example, there are about 11.2 micrograms of vitamin B12, which is four times the NRV reference value. In addition, beef also contains other nutrients, such as protein and minerals (iron, zinc and selenium). Iron helps the body make red blood cells; zinc helps make new cells and promotes wound healing.
2. Nutritional Yeast
Nutritional yeast is mostly found in health foods in powder form. It is an important source of vitamin B12 for those following a vegan or plant-based diet. A 5-gram serving of fortified nutritional yeast contains approximately 2.2 micrograms of vitamin B12. In addition, nutritional yeast is also rich in minerals such as iron and zinc.
3. Dairy products
Dairy products such as milk, cheese, and yogurt contain a certain amount of vitamin B12. A cup of whole milk contains about 1.1 micrograms of vitamin B12. In addition, dairy products also contain other nutrients, including calcium, which is important for maintaining healthy bones; and iodine, which aids metabolism in the body and promotes skin and nerve health.
4. Eggs
1 egg contains 1.4 micrograms of vitamin B12. Ludlam-Raine recommends that people eat eggs for breakfast to help replenish vitamin B12 in the body. Eggs are also a source of other vitamins and minerals, including vitamin D, selenium and choline.
5. Salmon
Salmon is one of the good sources of vitamin B12, containing approximately 4.15 micrograms per 100 grams. Salmon also contains Omega-3 fatty acids, which are good for brain and heart health. Plus, salmon is a good source of protein and healthy fats.
6. Organic cereals/fortified cereals
For those on a vegan diet, organic and fortified cereals are rich sources of vitamin B12. A study published in the American Journal of Clinical Nutrition showed that participants who consumed one cup of fortified cereal daily for 14 weeks significantly increased their levels of vitamin B12. Fortified cereals also provide other nutrients such as iron, vitamin C and vitamin D.
7. Offal
Animal organ meats are one of the sources of vitamin B12. For example, 100 grams of pork liver contains 85.7 micrograms of vitamin B12. In addition, animal offal also contains other nutrients such as iron, which has many benefits in reducing fatigue.
Finally, Ludlam-Raine reminded the public that although the above foods have certain nutritional value, excessive intake is still not enough, and it is recommended to eat them in moderation. In addition, before taking vitamin B12-related health foods, be sure to consult a nutritionist or physician for confirmation. Do not take them alone or overdose, which may cause harm to the body.
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