Vitamin B12, also known as Cobalamin, is a vital element for the body. It is responsible for nerve tissue health, red blood cells production, and the functioning of the brain. The recommended level of intake for Vitamin B12 for people above age fourteen is 2.4 micrograms per day.
Lack of enough Vitamin B12 in the body may lead to anemia and neurological difficulties. There are many Vitamin B12 Foods. Naturally, it is available in meat, but for vegans, they can obtain it in supplements. Cobalamin is water-soluble, and after it is in the body, it can remain there for about four years. The body excretes any excess Cobalamin in the urine.
Below are some animal sources of B12:
1. Organ Meats: Liver
Beef liver is a high source of B12; however, do not rely on it entirely as a requirement for Cobalamin because of its high level in cholesterol. The levels of Cobalamin in the liver are 70.7 micrograms per three ounces. The, most common are beef livers, lamb livers and pork livers
Salmon is fatty fish and very rich in Cobalamin. The unsaturated fats also have other benefits, such as preventing stroke and heart disease, lowering cholesterol and blood pressure, and reducing body inflammation. Every three ounces of salmon has 4.8 micrograms of Cobalamin.
3. Pastured Eggs
Eggs do not have that much Cobalamin levels as beef and fish, but you can whisk them together with full-fat milk and scramble them to boost the Cobalamin. Each hard-boiled egg has 0.6 micrograms of B12. Cobalamin is mostly concentrated in the egg yolks.
Clams are among the best Cobalamin sources; you can steam your clams and consume them raw with lemon juice. They also have low fats, high proteins, iron, and more vitamin Bs. There are 84.1 micrograms of Cobalamin in every three ounces of clams
Beef is also a significant source of Cobalamin. Some of these are cooked grass-fed ground bison, broiled ground lamb, lamb shank, ostrich steak, and skirt steak
Cheese is a typical vegetarian source of Cobalamin. Although there are many types of cheese containing Cobalamin, whole milk swiss cheese is the top. Some of the other cheese types are Gjetost, Feta, Brie, Tilsit, Kefir and Mozzarella. As always opt for grass-fed cheese and dairy products
It is necessary to check the levels of your Cobalamin because your body requires it to function well. There are many symptoms that a Cobalamin deficient body shows. They include depression, anxiety, dementia, numbness, fatigue, appetite loss, anemia, etc… the requirement of B12 in the body differs in the person’s age.
Below are the appropriate level for different ages; it is common for both sexes:
Age Level of B12 in micrograms:
- 0-6 months: 0.4 micrograms
- 7-12 months: 0.5 micrograms
- 1-3 years: 0.9 micrograms
- 4-8 years: 1.2 micrograms
- 9-13 years: 1.8 micrograms
- 14 and over: 2.4 micrograms
- Pregnant women require 2.6 micrograms and lactating women need 2.8 micrograms.
The deficiency of Cobalamin in the body results in the production of unhealthy red blood cells.
Sources of Vitamin B12 Foods for vegans and non-vegans.
A vegan is committed to avoiding animal meat products while non-vegans feed on animal products, especially meat. whether non-vegan or vegan, your body requires Foods rich in Vitamin B12.
Foods rich Vitamin B12 for vegans:
Meat substitutes and fortified non-dairy milk
Non-vegans are good with animal sources of B12, especially meat.