B12 (Cobal­amin)

Shape (Malaysia) - - EAT RIGHT -

A pow­er­house es­sen­tial for en­ergy, B as­sists with the 12 pro­duc­tion of red blood cells and helps iron cre­ate he­mo­glo­bin, which car­ries oxy­gen through­out the body, Glass­man says. But since it’s found mostly in meat, veg­e­tar­i­ans and ve­g­ans are of­ten de­fi­cient. In fact, as many as 89 per­cent of ve­g­ans don’t get enough B from 12 food alone, a re­cent study in the jour­nal Nutrition Re­search re­ported. Fit women need about 2.4 mcg daily. If you eat meat or fish, that’s pretty easy to achieve—3 ounces of sal­mon has 2.38 mcg and 3 ounces of beef, 3.88 mcg. But if you don’t, Glass­man sug­gests con­sum­ing for­ti­fied foods such as soy milk (8 ounces, 2.7 mcg), for­ti­fied ce­re­als (¾ cup, 6 mcg), and nu­tri­tional yeast (1 ta­ble­spoon, 2.4 mcg). Just be sure to split it up: The body can only ab­sorb so much B at once. 12 Eat or drink roughly 25 per­cent of your daily tar­get with each meal or snack.

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