What foods contain a lot of vitamin B12

Among the vitamins of group B, vitamin B12 occupies an honorable place. Its second name is cyanocobalamin. The chemical formula of this vitamin was described in detail only in the 1960s of the 20th century, for which scientists who made this important discovery were awarded the Nobel Prize. By its composition, B12 is a cobalt-containing vitamin, essential for our body. What foods contain vitamin B12 and what is its main physiological role?

  • Physiological role in the body
  • Symptoms of vitamin deficiency
  • In adults
  • Children
  • Where

is contained Physiological role in the body

The physiological role of vitamin B12 is difficult to overestimate, because it is indispensable in providing hematopoiesis. Its deficiency leads to anemia, not without reason it is called an "anti-anemic" vitamin. It is important vitamin B 12 and in providing other important processes in the body. In particular, it participates in:

  • creating DNA molecules;
  • process of erythrocyte maturation;
  • division of nerve cells;
  • synthesis of amino acids;

  • providing normal brain activity;
  • providing emotional balance;
  • anti-stress;
  • strengthening of the immune system;
  • lowering blood cholesterol levels;
  • supporting the health of the central and peripheral nervous system;
  • functioning of the liver;
  • coating of nerve fibers with a specific myelin sheath that promotes the transfer of impulses and protects them from external negative effects;
  • assimilation of vitamin B1;
  • formation of bone tissue.
The daily norm of vitamin B 12 for an adult is only 3 μg.

Children need it even less:

  • to infants - only 0.5 mcg;
  • children under the age of 4 years - 0,7-1 mcg;
  • for children from 4 to 7 years - 0,9-1,5 mcg;
  • from 7 to 10 years - 1.5-1.8 mcg;
  • from 10 to 13 years - 2 mcg;
  • from 13 to 15 years - 2.5 mcg.

The most pregnant women need vitamin B12( they need it 3.5 mcg per day) and lactating women( they need it 4 mcg per day).

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Symptoms of vitamin deficiency

Given the important role of vitamin B12 for our body, its absence or lack of cause various diseases. What are the symptoms of vitamin B12 deficiency observed in adults and children.

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In adults

The lack of adult vitamin B12 leads to serious malfunctions in the body, as evidenced by symptoms such as:

  • anemia;
  • dizziness;
  • Multiple Sclerosis;
  • numbness of the limbs;
  • disorders of the gastrointestinal tract;
  • decreased appetite;
  • increased fatigue;
  • immunodeficiency;
  • ringing in the ears;
  • depression;
  • vision disorder;
  • inflammation of the oral cavity;
  • glossitis( inflammation of the tongue);
  • appearance of sores, sensation of unpleasant burning and tingling in the mouth and especially in the tongue;
  • headaches;
  • irritability;
  • difficulties in walking and exercise;
  • painful menstruation;
  • ataxia( muscle inconsistency);
  • hallucinations;
  • insomnia;
  • difficulty breathing;
  • pallor of the skin;
  • focal hair loss;
  • heart palpitations;
  • poor blood coagulability;
  • weak pulse;
  • unpleasant body odor;
  • is a seborrheic dermatitis.

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Vitamin B12 deficiency leads to serious disorders in the functioning of the child's organism, which can be indicated by such symptoms as:

  • a serious lag in physical and psychomotor development;
  • child's motility disorder;
  • convulsions;
  • anemia;
  • hyperpigmentation of open skin areas;
  • hair loss;
  • diarrhea;
  • lesion of the mucous membrane, including the oral cavity;
  • glossitis;
  • trophic gastritis;
  • degenerative changes in the spinal cord;
  • skin changes.
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Where the

is contained Among the products containing vitamin B12, it is necessary to isolate the liver( especially veal and beef), the heart and kidneys of animals. Also in sufficient quantities, the vitamin is:

  • in dairy products;
  • in chicken egg yolks;
  • in fish - sardines, salmon, mackerel, Atlantic herring, flounder;
  • in seafood - crabs, oysters.
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The table below shows the products containing vitamin B12, and their exact number.

Product Content in μg / 100 g Product
Content in μg / 100 g
Liver 60 Brynza
Heart 25 Curd
Kidney 20
Roquefort cheese 0,62
Skimmed milk powder 4,5 Chicken, I cat. 0.55
Rabbit meat 4.3
Egg chicken
3,7 Condensed milk with sugar 0.5
Light 3.3 Cream 0,45
Milk powder whole 3,0 Condensed milk, sterile 0,41
Beef, II cat. 2,8 Milk cow 0,4
Beef, I cat.
2,6 Kefir 0,4
Cod 1,6 Sour cream 0,36
Cheese "Russian" 1,5 Ice cream creamy
Bifidolact 1,4
Cheese "Poshekhonsky" 1,4 Acidophilin 0,33
Cheese "Dutch" 1,14 Cheese fused 0,25
Cheese dumpling 1,05 Butter cream 0,07

People who are not very healthy,excluding in their diet the use of products of animal origin, make up for the lack of vitamin B12 by eating food additivesOK, for example, brewer's yeast.

  • Jun 08, 2018
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