Food to replace the lack of vitamin B12 .. Most prominent fish and poultry

Vitamin B12 is a basic requirement for the body because it helps maintain a healthy brain function and promotes the production of red blood cells, and it also prevents the body from developing anemia and maintains its agility, and symptoms of vitamin B12 deficiency can include fatigue, muscle weakness, digestive problems, and anemia, There are some foods that you can include in your diet to get adequate vitamin B12, according to "Healthline".

The following are foods that can get you vitamin B12:

 

1- Fish

 

Salmon is one of the foods with the highest concentration of omega-3 fatty acids and vitamin B12, as well as sardines, another type of fish full of vitamin B12, where you can add it to dishes such as salads and pasta, and you can compensate for the vitamin B12 deficiency by including fresh sardines. Or canned it in your diet.

 

Another type of fish that provides you with a good dose of vitamin B12 is tuna, aside from being a rich source of vitamin B12, tuna also provides you with a good dose of omega-3 acids and protein.

2- eggs

 

Eggs are a delicious source of vitamin B12 and they can be eaten daily in various forms. You can get a boiled egg, an omelette, or a fried egg. Two eggs can provide you with about 46% of your recommended daily requirement for vitamin B12.

3- Shrimp

 

If you love seafood then you don't need to worry about your vitamin B12 deficiency, as shrimp is rich in vitamin B12 as well as the nutrient choline, which helps promote heart and brain health.

 

4- Dairy products

 

Vegetarians have limited options for obtaining vitamin B12 due to the lack of many sources, they can rely on dairy products such as milk and cheese to meet their needs for vitamin B12, and soy and almond milk are also good sources of this vitamin, and cheeses such as mozzarella Cottage cheese and Swiss cheese are major sources of vitamin B12.

5- Chicken

 

Chicken is another good source of vitamin B12 and protein. The recommended daily amount of vitamin B12 for adults is 2.4 micrograms. If your daily diet includes chicken in some form, make sure your body is not undernourished.