Vitamin B12. Analgesic, antiallergic, antidepressant, removes toxins.

Vitamin B12 is retained in the body, although this is rare for water-soluble vitamins. It has analgesic (moderate), antiallergic and antidepressant properties. It is a heat-stable, water-soluble vitamin, but is sensitive to light. The body stores it in the liver for several years.

Vitamin B12, like all other B vitamins (vitamins B1, B6), plays an important role in the release of energy. However, unlike other vitamins in this group, it plays an antiallergic and detoxifying role (promotes the removal of toxins from the body). It is sometimes used for therapeutic purposes, in particular to combat anemia.

The history of vitamin B12 began in 1926 with the study of anemia (William Murphy), when research showed that liver extracts could cure some forms of anemia, including pernicious anemia. It was subsequently isolated from the liver (George Whipple, George Minot), for which these scientists were awarded the Nobel Prize.

Liver was initially used as a raw material for the production of vitamin B12, 1 ton of which can provide 25 mg of this vitamin, but its artificial synthesis has now been mastered.

Vitamin B12 exists in the body in various forms of cobalamin, mainly hydroxocobalamin and cyanocobalamin (hydroxocobalamin differs from cyanocobalamin by the presence of a hydroxyl group in the first compound, which is replaced by a cyanine group in the second case). Most often, vitamin B12 enters the human body in the form of cyanocobalamin.

What is vitamin B12?

Vitamin B12 is a water-soluble vitamin that is heat stable but moisture sensitive. It is stored in large quantities in the body (in the liver) for several years. In the form of cyanocobalamin, it is present in nature as a dark red crystalline powder, odorless and tasteless. The color is due to the presence of a cobalt atom in its chemical composition. Strongly inactivated by light, strongly acidic or strongly alkaline solutions. It is hygroscopic, that is, it absorbs moisture from the air. Because of this, its weight in air can increase by up to 12%. Therefore, it must be stored away from air and any source of moisture.

The human body is not able to synthesize vitamin B12 itself, so its deficiency must be replenished from food or through dietary supplements or injections. Vitamin B12 is absorbed in the small intestine in the presence of calcium, and after binding to the secreted gastric juice of a special transport protein, it penetrates the mucous membrane.

In normal condition, the human body contains about 5 mg of vitamin B12. It is stored mainly in the liver (from 2 to 3 mg, which is approximately 60% of the total amount), which represents a significant reserve and can satisfy human needs for 3-5 years.

Excess vitamin B12 is excreted in bile, urine, and also in skin cells that begin to peel off. In this case, anaphylactic reactions (itching, urticaria, rash), acne, or red urine coloration may occur, which requires immediate cessation of treatment.

B12 deficiency – how to recognize it and why it is dangerous for vegetarians

A lack of b12 will negatively affect the functioning of the entire body if it is not detected and prevented in time.

In both animals and humans, vitamin B12 is concentrated and deposited in the liver. When switching to vegetarianism, these reserves can last for months and years. Vegetarians concerned about their b12 levels should not rely solely on these supplies; an additional source is definitely needed. Otherwise, there is a risk of increased homocysteine ​​in the blood, which can lead to the development of cardiovascular diseases and negatively affect the course of pregnancy.

Manifestations of b12 deficiency at an early stage:

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• digestive disorders
• loss of strength, fatigue, drowsiness
• loss of appetite
• nausea.

With an obvious deficiency, the symptoms already become dangerous and manifest themselves as:

• numbness or tingling in the extremities, muscle weakness
• pale and slightly yellowish skin color
• increased nervousness, aggression or depression, memory problems, hallucinations
• ringing in the ears, headaches, blurred vision, shortness of breath, rapid heartbeat
• ulcers in the corners of the mouth, bleeding gums, inflammation of the tongue mucosa
• diarrhea.

Of course, these signs may correspond to different diseases. Tests for homocysteine ​​or methylmalonic acid (MMA) levels will help identify or rule out vitamin deficiency as a cause. Currently, the indicators of these substances are the most accurate markers in determining B12 content. A test for homocysteine ​​levels will also help identify hidden b12 deficiency, which is asymptomatic.

Why does the body need vitamin B12?

Vitamin B12 is involved in providing energy to the body (like all other B vitamins), but also plays a role in cell growth and DNA synthesis. It also has an antiallergic effect and promotes detoxification of the body.

Here is a list of the main functions of vitamin B12:

• in the form of coenzyme B12 plays a role in cell reproduction (in the gastrointestinal tract, nervous system, bone marrow) and promotes growth
• is a powerful anti-anemia agent responsible for the formation of red blood cells in the bone marrow
• promotes the normal functioning of the nervous system, including a beneficial effect on the myelin sheaths that protect the nerves
• participates in DNA synthesis
• has an analgesic effect, as well as an anabolic effect
• promotes detoxification of the body
• essential for the metabolism of carbohydrates, proteins and fats, which ensures its role in energy production
• promotes iron absorption;
• has hypoallergenic properties;
• has a tonic effect
• helps prevent the production of homocysteine ​​in the blood (most often together with vitamins B6 and B9); high concentrations of homocysteine ​​increase the risk of cardiovascular disease and are toxic to brain neurons, causing Alzheimer's disease, depression, and schizophrenia.

It is important to note that there is a synergistic effect (action in one direction) with folic acid (vitamin B9).

Foods rich in vitamin B

To understand which foods contain B vitamins, check out the table.

Name of vitamin	Letter designation	Foods that contain vitamin B
Thiamine	B1	Pork, oysters, cheeses, peas, green vegetables, potatoes, bran, dairy products, eggs, brown rice
Riboflavin	B2	Various types of meat, chicken eggs, dairy products, buckwheat, cabbage, spinach
Niacin	B3 (PP)	By-products (liver, kidneys, heart), nuts, legumes, various types of fish, brewer's yeast, green vegetables
Kholin	B4	Egg yolk, offal, soy, cabbage, liver
Pantothenic acid	B5	Liver, whole grain bread, cereals, nuts, eggs, green vegetables
Pyridoxine	B6	Bananas, green peppers, meat, fish, carrots, liver, cereals, cabbage
Biotin	B7	Rice, soybeans, peanuts, liver, green vegetables
Folic acid	B9	Egg yolk, milk, oranges, legumes, asparagus, wheat
Cobalamin	B12	Offal, meat, poultry, cheese

Top 10 Foods Containing B Vitamins

When wondering what foods contain vitamin B, you need to remember that this compound is most often found in foods of animal origin, green vegetables, and grains.

Let's consider food products containing the maximum concentration of these valuable elements:

1. Toasted sunflower seeds. To compensate for the deficiency, halva made from these seeds is suitable.
2. Beef liver is the most common answer to the question of where vitamin B is found. The maximum of the valuable component is accumulated here. To preserve the benefits, it is recommended to prepare it by boiling, then all the vitamins contained in the liver will remain unchanged.
3. Pink salmon is a particularly valuable salted fish that retains a maximum of minerals and vitamins.
4. Chicken eggs - white and yolk. In order for products containing B vitamins to retain more valuable substances, it is recommended to boil them, but not to fry them.
5. Boiled lamb kidneys.
6. Pistachios - despite the plant origin of the fruit, the concentration of beneficial compounds here is no lower than that of meat, fish, and offal.
7. Honeysuckle is a berry that contains a lot of vitamin B. They can be eaten raw, added to compotes, jam, and fruit drinks.
8. Chicken meat - there are all types of B vitamins. There is a particularly high concentration of elements inside the breast, fillet, and liver.
9. Veal is the leader in foods that contain vitamin B. Tenderloin is especially valuable, which must be prepared by stewing, boiling, and salting.
10. Red caviar – fatty acids are additionally present here, which increases the value of the product.

Also read: What are vitamins for? What vitamins and vitamin complexes should you take?

Requirement for vitamin B12. Instructions for use

The Recommended Daily Allowance (RDA) for vitamin B12 averages 3 mcg per day (for a healthy adult), but may vary depending on age and physiological status. So the dose should be increased during pregnancy and lactation. Please note that some substances, such as copper and vitamin C, have a negative effect on the absorption of vitamin B12.

Age/physiological status	Recommended average dose (mcg)
from birth to one year	0,3-0,5
from one to 3 years	0,7-1,4
from 3 to 15 years	2-3
adult women, men	3
pregnant women, nursing mothers, elderly people	4

Vitamin B12 content in plant foods

Table of vitamin B12 content in products from the category - products of plant origin. The chart shows the percentage of vitamin B12 from the daily requirement, calculated based on a 100 g serving of the product.

№	Quantity		Share of daily value per 100 g
1	Yogurt	0.5 mcg	20,8%
2	Caramel	0.3 mcg	12,5%
3	Pancakes	0.2 mcg	8,3%
4	Brown raw champignons	0.1 mcg	4,2%
5	Tempe	0.1 mcg	3,3%
6	Mashed potatoes with milk and butter, prepared	0.1 mcg	2,9%
7	Raw champignons	0.0 µg	1,7%
8	Halva	0.0 µg	1,7%
9	Rose wine	0.0 µg	0,4%
10	Red beans (Kidney) sprouted fresh	0.0 µg	0,0%
11	Almond oil	0.0 µg	0,0%
12	Fresh almonds	0.0 µg	0,0%
13	Boiled variegated beans (Pinto)	0.0 µg	0,0%
14	Roasted almonds	0.0 µg	0,0%
15	Fresh sprouted variegated beans (Pinto)	0.0 µg	0,0%
16	Boiled pink beans	0.0 µg	0,0%
17	Boiled black beans	0.0 µg	0,0%
18	Boiled black-eyed beans	0.0 µg	0,0%
19	Fresh blueberries	0.0 µg	0,0%
20	Carrots raw (fresh)	0.0 µg	0,0%
21	Boiled carrots	0.0 µg	0,0%
22	Onion rings	0.0 µg	0,0%
23	Raw seaweed	0.0 µg	0,0%
24	Boiled pigeon peas	0.0 µg	0,0%
25	Peas boiled in water (ripe)	0.0 µg	0,0%
26	Feijoa fresh	0.0 µg	0,0%
27	Fresh green peas	0.0 µg	0,0%
28	Fennel, raw (fruit or root)	0.0 µg	0,0%
29	Fresh sprouted peas	0.0 µg	0,0%
30	Nutmeg spice, ground	0.0 µg	0,0%
31	Fennel seeds	0.0 µg	0,0%
32	Canned green peas	0.0 µg	0,0%
33	Fresh medlar	0.0 µg	0,0%
34	Physalis fresh	0.0 µg	0,0%
35	Table mustard, paste	0.0 µg	0,0%
36	Fresh mint	0.0 µg	0,0%
37	Fresh vegetable physalis	0.0 µg	0,0%
38	Mustard oil	0.0 µg	0,0%
39	Fresh peppermint	0.0 µg	0,0%
40	Jujube (Chinese date) fresh	0.0 µg	0,0%
41	Mustard seeds ground mustard	0.0 µg	0,0%
42	Dates Deglet nur	0.0 µg	0,0%
43	Fresh pomegranate	0.0 µg	0,0%
44	Canned pomegranate juice	0.0 µg	0,0%
45	Fresh pistachios	0.0 µg	0,0%
46	Fresh grapefruit	0.0 µg	0,0%
47	Roasted pistachios (no salt)	0.0 µg	0,0%
48	Fresh grapefruit juice	0.0 µg	0,0%
49	Walnut	0.0 µg	0,0%
50	Nori seaweed, raw	0.0 µg	0,0%
51	Hazelnut oil	0.0 µg	0,0%
52	Walnut oil	0.0 µg	0,0%
53	Dry chickpeas	0.0 µg	0,0%
54	Fresh hazelnuts	0.0 µg	0,0%
55	Buckwheat boiled in water (buckwheat porridge)	0.0 µg	0,0%
56	Boiled chickpeas	0.0 µg	0,0%
57	Roasted hazelnuts	0.0 µg	0,0%
58	Dry green buckwheat	0.0 µg	0,0%
59	Oat oil	0.0 µg	0,0%
60	Buckwheat flour	0.0 µg	0,0%
61	Oat flour	0.0 µg	0,0%
62	Wood mushroom raw	0.0 µg	0,0%
63	Unheated oat bran	0.0 µg	0,0%
64	Shiitake mushrooms, cooked	0.0 µg	0,0%
65	Raw oyster mushrooms	0.0 µg	0,0%
66	Fresh breadfruit	0.0 µg	0,0%
67	Maitake mushrooms raw	0.0 µg	0,0%
68	Cottonseed oil	0.0 µg	0,0%
69	Fried portobello mushrooms	0.0 µg	0,0%
70	Fresh cucumbers	0.0 µg	0,0%
71	Horseradish, ready to eat	0.0 µg	0,0%
72	Fresh dandelion leaves	0.0 µg	0,0%
73	Fresh persimmon	0.0 µg	0,0%
74	Enoki mushrooms raw	0.0 µg	0,0%
75	Fresh black persimmon (sapota)	0.0 µg	0,0%
76	Chicory root, raw	0.0 µg	0,0%
77	Fresh pear	0.0 µg	0,0%
78	Instant chicory (ready-made coffee)	0.0 µg	0,0%
79	Canned pear juice (nectar)	0.0 µg	0,0%
80	Canned olives	0.0 µg	0,0%
81	Fresh chicory leaves	0.0 µg	0,0%
82	Fresh guava	0.0 µg	0,0%
83	Olive oil	0.0 µg	0,0%
84	Ground savory	0.0 µg	0,0%
85	Reveler seeds	0.0 µg	0,0%
86	Canned green olives	0.0 µg	0,0%
87	Chayote raw	0.0 µg	0,0%
88	Prickly pear (fruit) fresh	0.0 µg	0,0%
89	Oregano oregano, dried	0.0 µg	0,0%
90	Green tea without sugar, prepared	0.0 µg	0,0%
91	Butternut	0.0 µg	0,0%
92	Green tea with sugar (prepared)	0.0 µg	0,0%
93	Black tea without sugar, prepared	0.0 µg	0,0%
94	Fresh daikon	0.0 µg	0,0%
95	Black tea with sugar and lemon (prepared)	0.0 µg	0,0%
96	Fresh jambolan	0.0 µg	0,0%
97	Fenugreek seeds	0.0 µg	0,0%
98	Fresh jackfruit	0.0 µg	0,0%
99	Cherimoya fresh	0.0 µg	0,0%
100	Gin 45 degrees alcohol	0.0 µg	0,0%
101	Palm oil	0.0 µg	0,0%
102	Black Walnut	0.0 µg	0,0%
103	Durian fresh	0.0 µg	0,0%
104	Canned heart of palm	0.0 µg	0,0%
105	Raw garlic	0.0 µg	0,0%
106	Fresh melon	0.0 µg	0,0%
107	Papaya juice (nectar) canned	0.0 µg	0,0%
108	Lentils boiled in water	0.0 µg	0,0%
109	Fresh cantaloupe melon	0.0 µg	0,0%
110	Fresh papaya	0.0 µg	0,0%
111	Fresh sprouted lentils	0.0 µg	0,0%
112	Fresh blackberries	0.0 µg	0,0%
113	Fern (shoots) raw	0.0 µg	0,0%
114	Chia seeds	0.0 µg	0,0%
115	Canned blackberry juice	0.0 µg	0,0%
116	Parsnip root raw	0.0 µg	0,0%
117	Ground sage	0.0 µg	0,0%
118	Cooked squash	0.0 µg	0,0%
119	Raw beetroot	0.0 µg	0,0%
120	Pecan	0.0 µg	0,0%
121	Fried champignons	0.0 µg	0,0%
122	Ground allspice	0.0 µg	0,0%
123	Saffron spice	0.0 µg	0,0%
124	Jeera cumin seeds	0.0 µg	0,0%
125	Green bell pepper, fresh	0.0 µg	0,0%
126	Fresh mulberries	0.0 µg	0,0%
127	Fresh red bell pepper	0.0 µg	0,0%
128	Seedless raisins	0.0 µg	0,0%
129	Ground black pepper	0.0 µg	0,0%
130	Ginger extract powder	0.0 µg	0,0%
131	Red hot fresh chili pepper	0.0 µg	0,0%
132	Raw ginger root	0.0 µg	0,0%
133	Ground dry chili pepper	0.0 µg	0,0%
134	Hot chili peppers dried in the sun	0.0 µg	0,0%
135	Canned peach juice (nectar)	0.0 µg	0,0%
136	Fresh peach, pitted	0.0 µg	0,0%
137	Fresh parsley	0.0 µg	0,0%
138	Walnut drank	0.0 µg	0,0%
139	Fresh Suriname cherries	0.0 µg	0,0%
140	Fresh figs	0.0 µg	0,0%
141	Sunflower oil	0.0 µg	0,0%
142	Sunflower flour	0.0 µg	0,0%
143	Fresh spinach	0.0 µg	0,0%
144	Iris	0.0 µg	0,0%
145	Sunflower seeds, peeled	0.0 µg	0,0%
146	Boiled spinach	0.0 µg	0,0%
147	Roasted sunflower seeds (hulled)	0.0 µg	0,0%
148	Fresh sorrel	0.0 µg	0,0%
149	Fried or baked zucchini (without oil)	0.0 µg	0,0%
150	Cacao butter	0.0 µg	0,0%
151	Fresh pomelo	0.0 µg	0,0%
152	Escarole cooked	0.0 µg	0,0%
153	Fresh tomatoes	0.0 µg	0,0%
154	Cooked tomatoes	0.0 µg	0,0%
155	Dried tarragon	0.0 µg	0,0%
156	Canola oil	0.0 µg	0,0%
157	Fresh purslane	0.0 µg	0,0%
158	Fresh apples	0.0 µg	0,0%
159	Pickled capers	0.0 µg	0,0%
160	Bulgur boiled in water (porridge)	0.0 µg	0,0%
161	Canned apple juice	0.0 µg	0,0%
162	Fresh Brussels sprouts	0.0 µg	0,0%
163	Wheat germ oil	0.0 µg	0,0%
164	Java apple fresh	0.0 µg	0,0%
165	Boiled Brussels sprouts	0.0 µg	0,0%
166	All-purpose wheat flour	0.0 µg	0,0%
167	Yams cooked	0.0 µg	0,0%
168	Fresh cabbage, white cabbage	0.0 µg	0,0%
169	Whole grain flour (wheat)	0.0 µg	0,0%
170	Barley flour	0.0 µg	0,0%
171	Boiled cabbage (white cabbage)	0.0 µg	0,0%
172	Unheated wheat bran	0.0 µg	0,0%
173	Malted barley flour	0.0 µg	0,0%
174	Sauerkraut (kimchi)	0.0 µg	0,0%
175	Fresh sprouted wheat	0.0 µg	0,0%
176	Barley boiled in water (barley porridge)	0.0 µg	0,0%
177	Fresh red cabbage	0.0 µg	0,0%
178	White wheat bread	0.0 µg	0,0%
179	Raw curly cabbage	0.0 µg	0,0%
180	Sprouted wheat bread	0.0 µg	0,0%
181	Fresh kale	0.0 µg	0,0%
182	Cooked cabbage (boiled)	0.0 µg	0,0%
183	Wheat bran bread	0.0 µg	0,0%
184	Fresh Chinese cabbage	0.0 µg	0,0%
185	Whole grain wheat bread	0.0 µg	0,0%
186	Fresh savoy cabbage	0.0 µg	0,0%
187	Fresh cauliflower	0.0 µg	0,0%
188	Millet boiled in water	0.0 µg	0,0%
189	Boiled cauliflower	0.0 µg	0,0%
190	Radicchio fresh	0.0 µg	0,0%
191	Rambutan canned	0.0 µg	0,0%
192	Cardamom	0.0 µg	0,0%
193	Rhubarb stem raw	0.0 µg	0,0%
194	Fresh carissa fruits	0.0 µg	0,0%
195	Fresh radish	0.0 µg	0,0%
196	Shea butter (karite)	0.0 µg	0,0%
197	Fresh turnip tops	0.0 µg	0,0%
198	Turnips raw	0.0 µg	0,0%
199	Boiled potatoes	0.0 µg	0,0%
200	Cooked turnips	0.0 µg	0,0%
201	Baked potatoes	0.0 µg	0,0%
202	Rice bran oil	0.0 µg	0,0%
203	Raw potatoes	0.0 µg	0,0%
204	Brown rice flour	0.0 µg	0,0%
205	French fries	0.0 µg	0,0%
206	Rice flour	0.0 µg	0,0%
207	Unheated rice bran	0.0 µg	0,0%
208	Potato starch	0.0 µg	0,0%
209	Boiled long grain rice	0.0 µg	0,0%
210	Chestnut, peeled, fresh	0.0 µg	0,0%
211	Steamed boiled rice	0.0 µg	0,0%
212	Pine nut without shell	0.0 µg	0,0%
213	Boiled round grain rice	0.0 µg	0,0%
214	Chocolate cupcake with chocolate icing	0.0 µg	0,0%
215	Boiled rice (in water)	0.0 µg	0,0%
216	Dried openwork chervil	0.0 µg	0,0%
217	Boiled long grain brown rice	0.0 µg	0,0%
218	Boiled brown rice	0.0 µg	0,0%
219	Cashew raw	0.0 µg	0,0%
220	Boiled wild rice	0.0 µg	0,0%
221	Roasted cashews	0.0 µg	0,0%
222	Boiled glutinous (sticky) rice	0.0 µg	0,0%
223	Rice bran bread	0.0 µg	0,0%
224	Fresh kiwi	0.0 µg	0,0%
225	Rye flour	0.0 µg	0,0%
226	Rye bread	0.0 µg	0,0%
227	Cilantro (coriander leaves) fresh	0.0 µg	0,0%
228	Rye bread	0.0 µg	0,0%
229	Quinoa boiled in water	0.0 µg	0,0%
230	Hibiscus flower, fresh	0.0 µg	0,0%
231	Fireweed (fireweed leaves) fresh	0.0 µg	0,0%
232	Fresh rosemary	0.0 µg	0,0%
233	Fresh strawberries	0.0 µg	0,0%
234	Fresh cranberries	0.0 µg	0,0%
235	Fresh arugula	0.0 µg	0,0%
236	Cranberry juice without sugar	0.0 µg	0,0%
237	Fresh iceberg lettuce	0.0 µg	0,0%
238	Salsify (salf's root) raw	0.0 µg	0,0%
239	Fresh head lettuce	0.0 µg	0,0%
240	Fresh coconut water	0.0 µg	0,0%
241	Fresh lettuce	0.0 µg	0,0%
242	Unsweetened coconut flakes	0.0 µg	0,0%
243	Fresh red lettuce	0.0 µg	0,0%
244	Fresh coconut milk	0.0 µg	0,0%
245	Fresh Roman salad	0.0 µg	0,0%
246	Coconut oil	0.0 µg	0,0%
247	Fresh endive	0.0 µg	0,0%
248	Fresh coconut meat	0.0 µg	0,0%
249	Sapodilla fruits fresh	0.0 µg	0,0%
250	Fresh kohlrabi	0.0 µg	0,0%
251	Aspartame sugar substitute	0.0 µg	0,0%
252	Boiled kohlrabi (cabbage)	0.0 µg	0,0%
253	Stevia (sweetener) sugar substitute	0.0 µg	0,0%
254	Saccharin sugar substitute	0.0 µg	0,0%
255	Coriander seeds	0.0 µg	0,0%
256	Sucralose sugar substitute	0.0 µg	0,0%
257	Fructose sugar substitute	0.0 µg	0,0%
258	Cinnamon powder	0.0 µg	0,0%
259	Agave syrup sugar substitute, sweetener	0.0 µg	0,0%
260	Brown sugar	0.0 µg	0,0%
261	Granulated sugar	0.0 µg	0,0%
262	Sugar apple fresh	0.0 µg	0,0%
263	Fresh beet tops	0.0 µg	0,0%
264	Raw beets	0.0 µg	0,0%
265	Boiled beets	0.0 µg	0,0%
266	Prepared instant coffee	0.0 µg	0,0%
267	Brewed coffee beans	0.0 µg	0,0%
268	Ready-made espresso coffee	0.0 µg	0,0%
269	Fresh watercress	0.0 µg	0,0%
270	Fresh gooseberries	0.0 µg	0,0%
271	Fresh celery	0.0 µg	0,0%
272	Dry corn kernels	0.0 µg	0,0%
273	Celery seeds	0.0 µg	0,0%
274	Corn starch	0.0 µg	0,0%
275	Raw corn	0.0 µg	0,0%
276	Boiled corn	0.0 µg	0,0%
277	Canned corn	0.0 µg	0,0%
278	Corn oil	0.0 µg	0,0%
279	White corn flour (masa)	0.0 µg	0,0%
280	Fresh plum	0.0 µg	0,0%
281	Fresh apricot	0.0 µg	0,0%
282	Corn flour	0.0 µg	0,0%
283	Prunes	0.0 µg	0,0%
284	Fresh Antillean apricot	0.0 µg	0,0%
285	Yellow whole grain corn flour	0.0 µg	0,0%
286	Fresh soursop	0.0 µg	0,0%
287	Apricot oil	0.0 µg	0,0%
288	Fresh kumquat	0.0 µg	0,0%
289	Canned soursop juice (nectar)	0.0 µg	0,0%
290	Canned apricot juice (nectar)	0.0 µg	0,0%
291	Unroasted sesame	0.0 µg	0,0%
292	Fresh red or white currants	0.0 µg	0,0%
293	Avocado fresh	0.0 µg	0,0%
294	Roasted sesame	0.0 µg	0,0%
295	Fresh black currant	0.0 µg	0,0%
296	Avocado oil	0.0 µg	0,0%
297	Sesame oil	0.0 µg	0,0%
298	Fresh quince	0.0 µg	0,0%
299	Sesame flour	0.0 µg	0,0%
300	Dried apricots	0.0 µg	0,0%
301	Fresh amaranth leaves	0.0 µg	0,0%
302	Raw asparagus	0.0 µg	0,0%
303	Fresh pineapple	0.0 µg	0,0%
304	Boiled asparagus	0.0 µg	0,0%
305	Anise seeds	0.0 µg	0,0%
306	Spirulina raw	0.0 µg	0,0%
307	Starfruit (starfruit) fresh	0.0 µg	0,0%
308	Fresh oranges	0.0 µg	0,0%
309	Canned orange juice	0.0 µg	0,0%
310	Peanuts raw	0.0 µg	0,0%
311	Roasted peanuts	0.0 µg	0,0%
312	Peanut butter	0.0 µg	0,0%
313	Fresh watermelon	0.0 µg	0,0%
314	Arrowroot flour	0.0 µg	0,0%
315	Boiled artichokes	0.0 µg	0,0%
316	Boiled Spanish artichokes	0.0 µg	0,0%
317	Turmeric spice powder	0.0 µg	0,0%
318	Babassu oil	0.0 µg	0,0%
319	Couscous boiled in water	0.0 µg	0,0%
320	Fresh basil	0.0 µg	0,0%
321	Cooked eggplant	0.0 µg	0,0%
322	Bay leaf	0.0 µg	0,0%
323	Boiled bamboo shoots	0.0 µg	0,0%
324	Fresh lime	0.0 µg	0,0%
325	Dry soy tofu cheese	0.0 µg	0,0%
326	Raw okra	0.0 µg	0,0%
327	Fresh lime juice	0.0 µg	0,0%
328	Hard tofu cheese (linen)	0.0 µg	0,0%
329	Fresh bananas	0.0 µg	0,0%
330	Raw milkweed shoots	0.0 µg	0,0%
331	Fermented tofu cheese (fuyu)	0.0 µg	0,0%
332	Dried bananas	0.0 µg	0,0%
333	Fresh plantains	0.0 µg	0,0%
334	Raw sweet potato	0.0 µg	0,0%
335	Boiled butterbur	0.0 µg	0,0%
336	Quinoa fresh	0.0 µg	0,0%
337	Flaxseed oil	0.0 µg	0,0%
338	Flaxseed	0.0 µg	0,0%
339	Boiled beans (ripe)	0.0 µg	0,0%
340	Boiled green beans	0.0 µg	0,0%
341	Fresh green beans	0.0 µg	0,0%
342	Soybean oil	0.0 µg	0,0%
343	Soybean cake	0.0 µg	0,0%
344	Fresh lemon, without peel	0.0 µg	0,0%
345	Soy protein powder	0.0 µg	0,0%
346	Fresh lemon juice	0.0 µg	0,0%
347	Soy Protein (Isolate) Powder	0.0 µg	0,0%
348	Fresh lychees	0.0 µg	0,0%
349	Soy protein (concentrate) powder	0.0 µg	0,0%
350	Soy sauce (hydrolyzed)	0.0 µg	0,0%

Excess and deficiency of vitamin B12

Vitamin B12 is non-toxic, that is, even with an overdose, the health risks are extremely low (with a strong excess, acne can occur). A lack of vitamin B12 can lead to anemia or allergies.

There are two main reasons for B12 deficiency:

• malnutrition, particularly among vegetarians;
• intestinal malabsorption (poor absorption), previous surgical operations on the stomach or intestines, chronic intestinal diseases, celiac disease (congenital intolerance to the protein of cereals, leading to impaired absorption in the small intestine), helminthic infestation.

Due to the fact that vitamin B12 reserves in the body remain for several years, a deficiency of this vitamin may not appear immediately, but months or years later. Deficiency occurs when vitamin reserves are reduced to a tenth of their original state.

Manifestations of vitamin B12 deficiency:

• anemia, up to the so-called “pernicious anemia”, which is manifested by severe general fatigue, pallor of the skin, loss of appetite, and, as a result, weight loss, shortness of breath, neurological disorders (tingling and weakness in the legs, bad mood, memory loss, dementia ) and hematological disorders (red blood cells stop dividing, which leads to a decrease in their number and to anemia)
• digestive disorders: nausea, constipation, colitis
• inflammation of the tongue (glossitis)
• decreased immune defense
• muscle pain
• allergic reactions.

List and table of foods containing vitamin B12

Cyanocobalamin is synthesized by intestinal microflora. Previously, it was artificially obtained using microorganisms that were placed in a nutrient medium containing cobalt salts.

Vegetables and fruits do not contain cyanocobalamin. Despite the fact that beets are a plant product and do not contain cyanocobalamin, they contain cobalt salts, which are used by intestinal microflora in the synthesis of vitamin B12.

Absorption improves the supply of calcium, with which cyanocobalamin interacts during food intake. The absorption of vitamin B12 is promoted by folic acid (B9).

Most vitamin B12 is found in animal products.
It contains liver, meat, fish roe, and dairy products. It is useful to include them in the diet once a week. Table of foods containing the most vitamin B12

Product (100g)	Vitamin B12 content, mcg
Beef liver	60
Pork liver	30
Liver sausage	23,4
Chicken liver	16
Beef heart	10
Beef tongue	4,7
Rabbit meat	4,1
Mutton	3
Beef	2,6
Chicken meat	0,5
Chicken egg	0,5
Dairy
Cheese	1,5
Low-fat cottage cheese	1,3
Milk	0,4
Kefir 1%	0,4
Low fat sour cream	0,3
Fish products
Pacific oyster	16
Herring	13
Far Eastern mackerel	12
Oceanic sardine	11
Sardines in oil	8,7
Trout	7,4
Chum salmon	4,1
Sea bass	2,4