Is Omeprazole Safe for Pregnant Women? These are the Facts

Animal products, such as beef liver and milk, are the main sources of vitamin B12. Even so, that doesn't mean there are no vegetables containing vitamin B12 at all, right? There aren't many types of vegetables, but you can still get the benefits of vitamin B12 if you eat them. 

Vitamin B12 (cobalamin) is needed by the body for the formation of red blood cells and DNA, as well as maintaining a healthy nervous system. If your intake of vitamin B12 is insufficient, you are at risk of experiencing pernicious anemia or nervous disorders. Vitamin B12 deficiency can also cause the body to tire easily, tingling in the hands and feet, and digestive disorders.

Is Omeprazole Safe for Pregnant Women? These are the Facts

Most sources of vitamin B12 come from animal products, for example beef liver, fish, meat, milk and shellfish. Meanwhile, plants or vegetables that contain vitamin B12 are very limited. 

List of Vegetables that Contain Vitamin B12

Every day, you need vitamin B12 for adults it is 4 micrograms. The daily need for vitamin B12 is actually quite easy to fulfill, namely by consuming just 1 portion (100 grams) of beef and 1 glass of milk. 

However, it is different for people who do not consume animal products because they are on a diet vegan or vegetarian or other reasons. Vegetable sources with limited vitamin B12 content make this group vulnerable to vitamin B12 deficiency.

Well, for those of you who don't or don't like consuming it animal products, the following are choices of vegetables that contain vitamin B12: 

Nori 

Lovers of East Asian dishes can be happy, because nori or dried seaweed which is usually used to wrap sushi, kimbap or as an accompaniment to bibimbap is one of the vegetables that contains vitamin B12. According to research, consuming 4 grams of nori can meet daily vitamin B12 needs. 

100 grams of nori contains around 30–60 micrograms of vitamin B12. The vitamin B12 content can vary, depending on the type of seaweed consumed. Apart from vitamin B12, nori also contains folate which plays an important role in preventing anemia. 

Shitake mushrooms 

Shiitake mushrooms are also vegetables that contain vitamin B12. To meet your daily vitamin B12 needs, you need to consume at least 50 grams of dried shiitake mushrooms. 

Apart from vitamin B12, shiitake mushrooms are also equipped with other B vitamins, such as vitamin B2, vitamin B3, vitamin B5, and vitamin B6 , as well as the minerals copper, zinc and manganese. This nutritional content plays an important role in strengthening the immune system and maintaining a healthy nervous system.  

Shiitake mushrooms can be processed into various dishes that pamper the palate, such as soup, stir-fry or fried. The addition of shiitake mushrooms will also add a natural savory taste to the dish, you know. 

Fermented vegetables

Vegetables prepared with fermented, such as kimchi, pickles, pickles, and sauerkraut, is a vegetable that contains vitamin B12. This vitamin does not come from the vegetables used, but is the result of fermentation of vegetables and yeast. 

Apart from fermented vegetables, other fermented foods or drinks, for example tempeh and kombucha, also contains vitamin B12. 

As mentioned previously, vegetables that contain vitamin B12 are very limited. So that you don't get bored and your daily vitamin B12 intake remains adequate, you can consume these three types of vegetables alternately by creating different menus. 

For vegetarian dieters who can consume milk and eggs, it is recommended to supplement their vitamin B12 intake with these products. The vitamin B12 content in milk and eggs is not small. An egg contains 0.5 micrograms of vitamin B12, while the vitamin B12 content in milk is 1.3 micrograms.    

However, if you can still consume animal products, you should vary your consumption of the vegetables above with other foods that contain vitamin B12, yes. 

If you don't consume animal products at all, you need to remember this. Even if you have eaten vegetables that contain vitamin B12, you are advised to consult via Chat with a Doctor to get suggestions for other foods or supplements that can meet these nutritional needs.

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