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dimanche 20 janvier 2013

WHY DO WE NEED VITAMIN B12

Why do we need vitamin B12? There are some good things vitamin B12 can do for you, such as supporting production of red blood cells and prevent anemia, allowing nerve cells to develop properly, and helping your cells metabolize protein, carbohydrate, and fat. A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression, while a long term deficiency can cause permanent damage to the brain and central nervous system. If you are looking for vitamin B12 in foods, be aware that vitamin B12 can only be manufactured by bacteria and can only be found naturally in animal products, however, synthetic forms are widely available and added to many foods like cereals.
The following are some of the richest vitamin B12 food sources. Clams, oysters and mussels are the ultimate vitamin B1 foods, and they can be eaten raw, baked, steamed, fried, or made into chowder. Clams provide the most vitamin B-12 with 98.9μg per 100gr serving. The liver of most any animal is packed with vitamin B-12, the highest on the list are: lamb, beef, veal, moose, turkey, duck, and goose respectively. Caviar is also an excellent vitamin B12 food as it contains 20μg (333% DV) of vitamin B12 per 100gr serving, while comparatively, chicken eggs contain 1.29μg (22% DV) of vitamin B-12 per 100gr serving. Octopus is a vitamin b12 rich food, providing 36μg of vitamin B-12 per 100 gr serving. Fish also are a good source of vitamin B12; for example mackerel provides 19μg per 100gr serving, just a few more than herring, salmon, tuna, cod, sardines, trout and bluefish. Crab and lobster are also rich in vitamin B12, with 11.5µg. The lean fat-trimmed chuck contains the most vitamin B12 of beef meat.
The same goes for the lamb’s shoulder. For cheese, Swiss cheese is said to be the richest, followed by Gjetost, mozzarella, and parmesan. Finally, chicken eggs or particularly the raw yellow part contains vitamin B12.