Basic facts about vitamin B12
Vitamin B12 has good resistance to heat but can be lost in cooking water.
It is involved in the cell division process and in red blood cell formation.
|Vitamin B12-rich foods, per 100 g*||Vitamin B12 content|
|Cooked calf’s liver||65 µg|
|Lamb’s liver||70 µg|
|Beef kidneys||26 µg|
|Smoked herring||11,8 µg|
|Cooked beef heart||14 µg|
|Preserved canned tuna, drained||3,13 µg|
|Steamed salmon||3,05 µg|
|Nutritional yeast||0,3 µg|
|Egg yolk||2 µg|
|Cooked prawns||1,35 µg|
|Raw milk Camembert||0,85 µg|
Find out more about vitamin B12
Vitamin B12 or cobalamin is water-soluble, heat-resistant but inactivated by light.
It is not produced by the body and daily intake from dietary sources is thus necessary.
Vitamin B12 is absorbed in the small intestine and some of the substance is stored in the liver.
Roles of vitamin B12
Vitamin B12 is involved in the cell division process. It supports normal energy metabolism.
It supports normal red blood cell formation, and immune system function.
Finally, it is involved in nervous system function and psychological functions.
Requirements in vitamin B12
Table of DRIs (Dietary Reference Intakes) for vitamin B12:
|Age / Status||DRI for vitamin B12|
|Children aged 1 to 3 years||0,8 µg|
|Children aged 4 to 12 years||1,1 à 1,9 µg|
|Teenagers aged 13 to 19 years||2,3 à 2,4 µg|
|Pregnant women||2,6 µg|
|Breastfeeding women||2,8 µg|
|Elderly people||3 µg|