When the brain power falters, that could be a sign of a vitamin B12 deficiency. These foods contain enough of it

As important as vitamin B12 for you

Vitamins stuck only in plants? Wrong, as well as animal foods are bearers of vital content. The best example is vitamin B12. Vitamin B12 - from the large group of B vitamins - is a collective term for so-called cobalamins and was discovered as far last of the currently known vitamins. The substance is not only responsible for proper nerve function, but also for a healthy metabolism and the formation of red blood cells.

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Since vitamin B12 almost only found in animal products, regular consumption of meat, fish, eggs and dairy products is necessary in order to meet the demand. Strictly vegan living people are particularly at risk of suffering from a vitamin B12 deficiency.

Symptoms of deficiency:

  • Anxiety, depression, aggressiveness
  • Difficulty concentrating, memory impairment
  • Nerve pain and tingling in hands and feet
  • Impaired smell and touch
  • Increased susceptibility to infection
  • Pale face, white lips
  • General weakness u. Fatigue, shortness of breath

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Lacks the body over years of vitamin B12, brain mass and thus the memory performance decreases progressively. Therefore, animal foods should regularly be on the plate. Especially oily sea fish such as herring and mackerel are doubly healthy for the brain due to the high content of vitamin B12 and neuroprotective omega-3 fatty acids.

Recommended daily intake of vitamin B12: 3 micrograms
Optimal supply: 5-15 micrograms

 

100 grams of cottage cheese cover almost the daily requirement2/12
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100 grams of cottage cheese cover almost the daily requirement

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10th place:
Cottage cheese (Cottage Cheese)

100 grams Cottage Cheese contains 2 micrograms of vitamin B12

Vegans have it pretty hard when it comes to vitamin B12 supply. Because almost all vitamin B12 suppliers are of animal origin. Vegetarians can find out about eggs, milk and dairy products - as called cottage cheese or cottage cheese also - supply.

By the way: Cottage cheese is low in fat also contains few calories, but the more healthy protein.

>>> 10 fixed recipes with cottage cheese

Cheese is a good vitamin B12 supplier3/12
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Cheese is a good vitamin B12 supplier

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Seat 9:
Emmentaler

100 grams Emmenthal deliver the 2.2 micrograms of vitamin B12

Cheese and other dairy products can fish, meat & the vitamin not keep up in terms of co-B12 supply, good supplier for the important B vitamin, they are nonetheless. Similar high vitamin B12 levels like Emmentaler, incidentally, also Tilsit and butter cheese.

By the way:Cheese is one of the richest sources of calcium, which in turn lowers blood pressure and maintains bone density.

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The French soft cheese contains a lot of calcium also a healthy charge Vitamin B124/12
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The French soft cheese contains a lot of calcium also a healthy charge Vitamin B12

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Seat 8:
Camembert

100 grams Camembert contain approximately 3 micrograms of vitamin B12. A normal portion of 30 grams thus provides 0.9 micrograms

Soft cheeses - such as Camembert - indeed have a high water content, but unfortunately also quite a bit of fat contained (up to 50 percent). But you are in addition to Vitamin B12, also rich in vitamin A (good for the eyes) and animal protein.

By the way: Camembert is originally from France and is an absolute calcium bomb.

What happens if vitamin B12 deficiency?
What happens if vitamin B12 deficiency?

What happens if vitamin B12 deficiency?

Dr. Moritz says Telemann, what role Vitamin B12 plays and what happens if you make too little of it

Fish are optimal vitamin B12 suppliers6/12
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Fish are optimal vitamin B12 suppliers

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7th place:
Trout

100 grams Trout deliver 4.5 micrograms of vitamin B12

Animal foods such as fish and meat are the best vitamin B12 suppliers. Already 100 grams Trout meet your daily requirements of 3 micrograms. The meat of the trout is light, delicate and very fine taste. And the best: The bones can be quickly and easily removed.

Speaking: Besides a large amount of vitamin B12 trout also supply large amounts of omega-3 fatty acids (717 milligrams per 100 grams), as well as vitamin A and vitamin D.

A piece of lean beef can already meet the recommended daily allowance of vitamin B1212/7
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A piece of lean beef can already meet the recommended daily allowance of vitamin B12

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Seat 6:
beef

100 grams of beef (lean muscle meat or tartar) contains up to 5 micrograms of vitamin B12

Even a normal sized beef is sufficient to meet your daily requirement for vitamin B12.

Speaking: 100 grams of beef contain a whopping 21.2 grams of protein, which are optimally converted into body protein. Lean meat as a challenge to the paunch!

>>> Delicious! Our best beef recipes

100 grams Herring contain 8.5 micrograms of vitamin B128/12
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100 grams Herring contain 8.5 micrograms of vitamin B12

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5th place:
herring

100 grams Herring contain 8.5 micrograms of vitamin B12

Rollmöpse tired! Herring comes in many variants - one of them certainly meets your taste. Besides vitamin B12 herring contains many other vitamins such as vitamin A, D and E. Also on board: selenium, iodine and calcium. This makes for strong bones and a strong immune system.

Speaking: Herring provides per 100 grams on average 2,541 milligrams of omega-3 essential fatty acids.

 

Fish are optimal vitamin B12 suppliers9/12
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Fish are optimal vitamin B12 suppliers

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4th place:
mackerel

100 grams Mackerel supplies 9 micrograms of vitamin B12

Fish such as mackerel, are optimal vitamin B12 suppliers. Vitamin B12 has a positive effect among other things on our mood and concentration. The healthy omega-3 fatty acids mackerel also bring heart and circulation going and keeping the vessels healthy.

100 grams of rabbit meat contain 10 micrograms of vitamin B1210/12
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100 grams of rabbit meat contain 10 micrograms of vitamin B12

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Place 3:
rabbit meat

100 grams of rabbit meat contain 10 micrograms of vitamin B12

Depression, anxiety and sleep disorder - and these are just some of the symptoms that can creep B12 deficiency is with a vitamin. Bend it before: Tender rabbit meat supplies in addition to sufficient vitamin B12 still plenty of protein and fewer calories than, say, turkey or chicken.

Oysters meet the daily requirement of vitamin B12 times five11/12
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Oysters meet the daily requirement of vitamin B12 times five

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Place 2:
oysters

Containing 14 micrograms of vitamin B12 per 100 grams

The "Queen of the mussels" has much to offer: Under the hard shell waiting next to vitamin B12 are many other vitamins and minerals such as vitamin A, B vitamins, vitamin D, E and iron, potassium and calcium. Enjoy oysters best in the fall, because then you are very aromatic. 

By the way: Do you want to be a father, it is worthwhile to invest in oysters. A single cover the daily requirement of 15 milligrams of zinc. The mineral is essential for the formation of healthy sperm.

100 g Leber can meet the recommended daily allowance of 26 people12/12
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100 g Leber can meet the recommended daily allowance of 26 people

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1st place:
liver

Liver contains 60 to 80 micrograms of vitamin B12 per 100 grams

Even a normal sized beef would be enough to meet your daily requirement for vitamin B12. but beef liver contains 65 milligrams good - what happens to the excess vitamin in the body? Do not worry: Because vitamin B12 is one of the water-soluble vitamins, is an overdose of natural vitamin B12 - that of food - hardly possible, since excess vitamin B12 is simply excreted.

Another plus: Calf's liver and lamb liver ultimate vitamin B5 sources. In addition to his involvement in lipid metabolism, the vitamin helps in the release of amino acids from dietary protein.

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