Vitamin B12 is a water-soluble vitamin with many essential functions. It’s necessary for keeping nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function. The Reference Daily Intake (RDI) is about 2.4 mcg but slightly higher for those who are pregnant or nursing. Vitamin B12 is absorbed in stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule and helps your blood and cells absorb it. Excess vitamin B12 is stored in the liver. Foods that contain vitamin B12 such as animal liver and kidneys, clams, sardines, beef, tuna, trout, salmon, eggs, milk, dairy product, and B12 fortified foods.
Vitamin B12 is found in foods of animal origin, such as eggs, beef and chicken liver, tuna, sardines - in oil, sardines, salmon, sole, yogurt and milk. Some foods of plant origin can be enriched with vitamin B12. This is the case of breakfast cereals, vegetable milk, tofu and brewer yeast, interesting options for vegans and vegetarians.
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Vitamin B12 is found in fish and shellfish. It is a water-soluble vitamin and is therefore soluble in water. It is best to consume it using soups that can dissolve and still be consumed.
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