The breakfast It is one of the most important intakes of the whole day. It is the first meal of the day and it is essential that the body receives all the necessary nutrients and energy.
In addition, it will help us balance dietbecause we will avoid binge eating at other times. Eating a proper breakfast also helps us maintain a healthy weight and improves our physical and intellectual performance throughout the day.
However, breakfast is one of the most skipped meals of the day due to lack of time. Social changes and new lifestyles have given rise to a progressively greater tendency to make breakfast more and more lighter, little varied or nutritionally incompleteand even omitting them, giving rise to an unbalanced time distribution of meals, which can have negative repercussions on nutritional status, recalls the Spanish Nutrition Foundation (FEN).
Vitamin B12: foods and benefits
One of the nutrients that cannot be missing from our breakfast is vitamin B12. Vitamin B12 is a water soluble vitamin found only in foods of animal origin. As a curiosity, the Spanish Society of Dietetics and Food Sciences (SEDCA) points out that vitamin B12 is not of animal origin, but of bacterial origin, that is, it is synthesized by bacteria.
This nutrient helps maintain neuron and blood health. In addition, it contributes to the formation of deoxyribonucleic acid (DNA), the genetic material present in all cells. It also helps prevent megaloblastic anemia, a blood disorder that causes tiredness and weakness.
On the contrary, its deficiency, as in the case of folic acid, can increase the risk of megaloblastic anemia.
To consume the recommended amounts of vitamin B12, we can eat foods variety such as: fish, meat, poultry, eggs, milk and other dairy products contain vitamin B12. Also, some breakfast cereals, nutritional yeasts, and other food products are fortified with added vitamin B12.
Four foods for breakfast and with vitamin B12
To be complete, it must include at least four different food groups and account for about a quarter of your caloric intake. A full breakfast must include one food from each group, according to the Spanish Nutrition Foundation (FEN):
- Cereals and derivatives: between 20 and 40 grams of cereals, 40 and 80 grams of bread or between 30 and 79 grams of cookies.
- Fruits and natural juices: between 100 and 200 grams of fruit or 15-200 milliliters of juice.
- Dairy: between 200 and 2050 milliliters of milk, 125-250 grams of yogurt or 80-120 grams of fresh cheese.
- Others: 1-2 eggs, 10 milliliters of oil, between 20 and 30 grams of nuts or 1-2 slices of sausage.
With these groups, we can get an idea of what foods with vitamin B12 include: eggs (fried or boiled), cow’s milk, cereals (those that indicate their composition on their label) or yogurt, for example.