Nutrition experts recommend adding vitamin B12 foods to your diet more often. This is one of the important elements that is involved in the metabolism, improves blood circulation and DNA synthesis. In addition, vitamin B12 plays an important role in the functioning of the brain.
Memory, concentration, as well as a reduced risk of Alzheimer’s disease directly depend on the presence of this substance in the body, writes cheltv.ru.
A person cannot produce vitamin B12 independently. Experts have compiled a list of products that will help make up for its shortcoming.
Good for the brain. Vitamin B12-rich foods help keep your mind clear
The liver, kidneys of cows and lambs, and also veal are rich in vitamin B12. 100 grams of lean beef can produce 5.9 micrograms of vitamin A, which is 245% of the recommended daily allowance.
A large amount of vitamin B12 contains mollusks. In addition, they are a low-fat source of high quality protein. In addition to mollusks, vitamin 12 can be obtained from other seafood: mussels, crab and shrimp.
Almost 20% of the recommended daily intake of vitamin B12 can be obtained from sardines. This fish also contains high-quality protein and docosahexaenoic acid – one of the omega-3 classes, which plays the role of structural support to the brain.
Whole Grain Cereals
Vitamin B12 is rich in many cereals: wheat, oats, barley. The body receives nutrients from bran and germ grains that are not found in refined breakfast cereals.
100 grams of this oily fish contains 453% of the recommended daily intake of vitamin B12. In addition to this substance, tuna is rich in phosphorus, selenium and protein, which are beneficial for the brain.
This fish fish is a source of complex B vitamins, omega-3 fatty acids and protein. Trout will give the body more than 300% of the daily intake of vitamin B12.
In addition to omega-3 fatty acids, salmon contains vitamins B12, C and K. Half of the boiled salmon fillet provides 208% of the recommended daily intake of vitamin B12.
Nutritional yeast can become a source of protein instead of meat products. Yeast contains B vitamins, including B12 and selenium, also a trace element that is good for brain health.
Vitamin B12 is rich in unpasteurized dairy products, including unprocessed cheeses and yogurt. In addition, milk has protein and trace elements: riboflavin, phosphorus, potassium.
Those who cannot tolerate this product due to lactose can replace it with vegetable milk. For example, almond, coconut milk or oatmeal.
In addition to protein, the egg contains a sufficient amount of B vitamins, including B12. In addition, eggs are rich vitamin Dwhich improves memory, notes Food magazine.
Cheltv.ru Information Service