These 26 foods contain a lot

Vitamin B12 If there is hardly any or not in plant food, the content in beef liver is unbeatable: 65 micrograms of vitamin B12 are recorded with 100 grams, 16 times the daily requirement. Overdose by food is not possible, so liver fans do not have to worry. Vegans, on the other hand, are recommended to take vitamin B12 preparations to one Shortage to counteract.

Here you will find an overview of the food that contains a lot of vitamin B12.

Vitamin B12 in food: Why do we need vitamin?

The body needs vitamin B12 to break down homocysteine ​​in the blood, an amino acid that can influence the blood vessels. High concentrations in the blood may increase the risk of heart attack. Vitamin B12 is also involved in the cell division and keeps the nerve cells healthy.

A vitamin B12 deficiency can lead to energy deficiency, which in turn Weight gain can result.

Vitamin B12: Foods that can cover the daily requirement

Liver of all kind contains the most vitamin B12, under the types of meat the rabbit fillet can score. Poultry delivers the least vitamin B12 per 100 grams with 0.46 micrograms. In this article, we have listed food that vitamin B12 value is at least 0.3 µg, which corresponds to about 7 percent of the daily requirement of adults. Mussels are far above this value. The values ​​come from the Swiss nutritional database and are given for portions 100 grams:

Food with vitamin B12: meat

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• Cattle liver: 65 µg
• Calf liver: 60 µg
• Pig liver: 39 µg
• Rabbit fillet: 8.7 µg
• Liver sausage: 5.14 µg
• Beef: 2.85 µg
• Salami: 0.98 µg
• Pork: 0.77 µg
• Poultry: 0.46 µg

Food with vitamin B12: fish and seafood

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• Mussel: 8 µg
• Salmon, raw: 6.9 µg
• Tuna: 6.8 µg
• Hering (roll mops): 6.6 µg
• Trout: 5 µg
• Salmon, smoking: 4.3 µg
• Pacified: 2.3 µg

Food with vitamin B12: eggs and dairy products

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• Camembert: 1.8 µg
• Emmentaler: 1.67 µg
• Parmesan: 1.75 µg
• Fully milk powder: 1.5 µg
• Mozzarella: 1.4 µg
• Chicken egg: 1.31 µg
• Cream cheese: 0.6 µg
• Sheep milk: 0.44 µg
• Full milk: 0.33 µg
• Natural yogurt: 0.3 µg

Is vitamin B12 contained in vegetable foods?

Vitamin B12 in plant food is in short supply: seaweed and shiitake mushrooms contain vitamin, but the values ​​can fluctuate strongly. Also sauerkraut According to the DGE, bacterial fermentation can contain traces of vitamin B12, but they are not nearly enough to cover the daily requirement. The Swiss nutritional database has not determined any vitamin B12 content in sauerkraut in its laboratory test.

According to the Robert Koch Institute, people who feed vegan should consider taking nutritional supplements with vitamin B12. The DGE also advises vegans to take a permanent intake of vitamin B12 because they hardly or no foods that contain the vitamin. Vegetarian, Those who hardly eat dairy products should also think about a supplementation with vitamin B12.

How do you achieve the necessary vitamin B12 value via food?

With a targeted selection of food, the daily requirement of vitamin B12 can be well covered according to the German Nutrition Society (DGE). With these sample quantities, the daily requirement is even exceeded according to:

Example 1:

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• 150 ml cow’s milk (1.5 % fat): 0.6 µg vitamin B12
• 150 g yogurt (1.5 % fat): 0.6 µg vitamin B12
• An egg: 1.14 µg vitamin B12
• 60g Camembert: 1.86 µg vitamin B12
• Sum: 4.2 µg vitamin B12

Example 2:

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• 100 g beef: 0.3 µg vitamin B12
• 60 g cream cheese: 0.3 µg vitamin B12
• 30 g Gouda: 0.66 µg vitamin B12
• Sum: 5.46 µg vitamin B12

Example 3:

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• 90 g curd: 0.72 µg vitamin B12
• 70 g salmon: 2.87 µg vitamin B12
• 100 g Mozzarella: 2 µg vitamin B12
• Sum: 5.59 µg vitamin B12

Vitamin B12: You should have that much about food

According to the German Nutrition Society The daily requirement for children increases steadily. From the age of 15, you should supply 4 micrograms of vitamin B12 a day via food. With 65 micrograms, some foods – such as beef liver – deliver far more than the daily requirement. One Overdose According to the DGE, food is not possible. Vitamin B12 is one of the water -soluble vitaminsan excess is excreted over the urine.

Infants

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• 0 to under 4 months: 0.5 µg/day
• 4 to under 12 months: 1.4 µg/day

Children:

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• 1 to under 4 years: 1.5 µg/day
• 4 to under 7 years: 2.0 µg/day
• 7 to under 10 years: 2.5 µg/day
• 10 to under 13 years: 3.5 µg/day
• 13 to under 15 years: 4.0 µg/day
• Young people and adults from the age of 15: 4.0 µg/day
• Pregnant women: 4.5 µg/day
• Still end: 5.5 µg/day

More Food with B vitamins Find our overview. If you want to choose further food specifically according to your vitamin content, you can use our articles as an aid: