Vitamina B12: a cosa serve e dove si trova

Vitamina B12 cosa serve dove si trova

La vitamina B12 o cobalamina è essenziale per il buon funzionamento del sistema nervoso, per il metabolismo di proteine, grassi e carboidrati e per la sintesi dell’emoglobina. Inoltre, regola l’assunzione del ferro da parte dell’organismo e fissa la vitamina A. Si presenta di colore rosso scuro e in natura può essere sintetizzata solo da batteri, alghe o muffe. È presente in tutti gli alimenti di origine animale, anche se in piccolissime quantità, mentre è del tutto assente nei cibi di origine vegetale, salvo nel caso in cui siano stati contaminati da microrganismi. I batteri, infatti, possono essere coltivati anche su un substrato a base di carboidrati come la melassa.

Vitamina B12: a cosa serve

La carenza di vitamina B12 comparta seri disturbi neurologici, molte ricerche, infatti, hanno dimostrato come acceleri il declino cognitivo, inoltre, può portare all’anemia perniciosa, che è appunto la diminuzione dei globuli rossi, che si verifica quando il corpo non riesce ad assorbire in modo adeguato la Cobalamina dal tratto gastrointestinale. I sintomi sono:

  • Debolezza
  • Pallore
  • Stanchezza
  • Lingua infiammata
  • Formicolii alle estremità
  • Ittero
  • Irritabilità
  • Mal di testa
  • Disturbi del sonno
  • Ridotta percezione del dolore
  • Depressione
  • Difficoltà di memoria

Vitamina B12: dove si trova

Fegato di ovino 90.05 mcg
Fegato di bovino 59.85 mcg
Fegato d’oca 54 mcg
Vongole 49.44 mcg
Fegato di tacchino 49.4 mcg
Ostrica, cotta 35.02 mcg
Rene di bovino 28.2 mcg
Fegato di suino 26 mcg
Polpo 20 mcg
Caviale 20 mcg
Cereali fortificati con vitamina B12 19.5 mcg
Ostrica 19.46 mcg
Sgombro, cotto 19 mcg
Aringa affumicata 18.7 mcg
Fegatini di pollo 16.58 mcg
Cuore di tacchino 15.4 mcg
Cuore di bovino 13.76 mcg
Aringa 13.67 mcg
Aringa, cotta 13.14 mcg
Pollo – coscia 12.95 mcg
Cervello di vitello 12.2 mcg
Cozze 12 mcg
Muesli (fortificato) 11 mcg
Tonno, cotto 10.88 mcg
Cuore di ovino 10.25 mcg
Merluzzo sotto sale 10 mcg
Cervella di bovino 9.65 mcg
Tonno 9.43 mcg
Sardine sottolio 8.94 mcg
Sgombro o maccarello 8.71 mcg
Rene di maiale 8.49 mcg
Coniglio, carne semigrassa 7.16 mcg
Coniglio, carne grassa 6.51 mcg
Lingua di bovino 6.1 mcg
Uova di anatra 5.4 mcg
Bovino in gelatina (in scatola) 5.14 mcg
Uovo di oca 5.1 mcg
Trota, cotta 4.97 mcg
Aringa marinata 4.27 mcg
Sgombro sott’olio 4.23 mcg
Latte – in polvere scremato 4.03 mcg
Cuore di suino 3.79 mcg
Sarda 3.46 mcg
Fianchetto di manzo, cotto 3.41 mcg
Latterini 3.4 mcg
Formaggio svizzero 3.34 mcg
Salmone affumicato 3.26 mcg
Milza di maiale 3.26 mcg
Latte – in polvere intero 3.25 mcg
Bovino adulto grassa 3.22 mcg
Salmone 3.18 mcg
Salmone, cotto 3.17 mcg
Ossobuco di manzo 3.16 mcg
Aragosta, cotta 3.11 mcg
Tinca 3.1 mcg
Triglia 3 mcg
Seppia 3 mcg
Cavallo 3 mcg
Trota di mare 3 mcg
Tonno in salamoia (sgocciolato) 2.99 mcg
Spalla di agnello, alla griglia 2.97 mcg
Fesa di manzo 2.97 mcg
Storione, affumicato 2.9 mcg
Anguilla di mare 2.89 mcg
Lingua di maiale 2.84 mcg
Spalla di agnello, cotta 2.8 mcg
Bistecca di manzo 2.8 mcg
Pesce gatto, cotto 2.8 mcg
Salmone atlantico, cotto 2.8 mcg
Bistecca di manzo t-bone 2.79 mcg
Spalla di agnello, magra, alla griglia 2.78 mcg
Fesa di manzo, cotta 2.76 mcg
Polmone di maiale 2.75 mcg
Fiorentina di manzo 2.72 mcg
Bistecca di manzo, grassa 2.7 mcg
Wurstel 2.67 mcg
Spalla di agnello, magra, arrosto 2.65 mcg
Spalla di agnello, arrosto 2.64 mcg
Agnello 2.64 mcg
Spalla di agnello, magra 2.57 mcg
Bistecca di manzo, cotta 2.54 mcg
Rombo, cotto 2.54 mcg
Costolette di agnello, cotte 2.54 mcg
Spalla di agnello 2.53 mcg
Storione, cotto 2.5 mcg
Siero di latte, acido, evaporato 2.5 mcg
Lombo di agnello, cotto 2.47 mcg
Bistecca di manzo, grassa, cotta 2.47 mcg
Filetto di manzo, cotto 2.45 mcg
Hamburger di soia 2.4 mcg
Siero di latte, dolce, evaporato 2.37 mcg
Pesce lupo, cotto 2.35 mcg
Coscia di agnello 2.34 mcg
Cosciotto di agnello, magro 2.34 mcg
Luccio, cotto 2.3 mcg
Formaggino 2.3 mcg
Cosciotto di agnello, magro, cotto 2.28 mcg
Coscia di agnello, cotta 2.28 mcg
Petto di manzo, brasato 2.28 mcg
Parmigiano grattugiato 2.26 mcg
Pesce gatto 2.23 mcg
Costolette di agnello, arrosto 2.23 mcg
Costolette di agnello, magre, arrosto 2.22 mcg
Tonno sott’olio (sgocciolato) 2.2 mcg
Tonno sottolio, senza sale 2.2 mcg
Lombata di agnello, magra, arrosto 2.2 mcg
Storione 2.2 mcg
Rombo 2.2 mcg
Pesce persico, cotto 2.2 mcg
Cervello di maiale 2.19 mcg
Astice, cotto 2.15 mcg
Costolette di agnello, magre 2.14 mcg
Petto di manzo 2.13 mcg
Bistecca di manzo t-bone, cotta 2.11 mcg
Costolette di agnello 2.09 mcg
Fiorentina di manzo, cotta 2.09 mcg
Lombata di agnello, magra 2.07 mcg
Lombo di agnello 2.04 mcg
Pesce lupo 2.03 mcg
Pesce spada, cotto 2.02 mcg
Spigola 2 mcg
Merluzzo nero, affumicato 2 mcg
Astice 2 mcg
Luccio 2 mcg
Uova di gallina – tuorlo 1.95 mcg
Pesce persico 1.9 mcg
Gambero, impanato e fritto 1.87 mcg
Spalla di vitello, cotta 1.84 mcg
Corned beef (in scatola) 1.78 mcg
Salame (tipo milano) 1.77 mcg
Red Bull 1.75 mcg
Pesce spada 1.75 mcg
Uovo di tacchina 1.69 mcg
Formaggio greco, feta 1.69 mcg
Fontina 1.68 mcg
Spalla di vitello 1.67 mcg
Bufalo 1.66 mcg
Gorgonzola 1.65 mcg
Corned-beef 1.62 mcg
Salsicce kielbasa 1.61 mcg
Groviera 1.6 mcg
Eglefino, affumicato 1.6 mcg
Surimi 1.6 mcg
Uova di quaglia 1.58 mcg
Formaggio gouda 1.54 mcg
Emmenthal 1.54 mcg
Carpa 1.53 mcg
Capasanta 1.53 mcg
Sogliola 1.52 mcg
Merluzzo nero 1.5 mcg
Gambero, cotto 1.49 mcg
Vitello (macell. 120 gg.ca) 1.49 mcg
Squalo 1.49 mcg
Lombata di vitello, cotta 1.48 mcg
Mortadella di bovino e suino 1.48 mcg
Caciotta toscana 1.47 mcg
Carpa 1.47 mcg
Bistecca di vitello, cotta 1.46 mcg
Provolone 1.46 mcg
Grana 1.4 mcg
Trippa di bovino 1.39 mcg
Eglefino, cotto 1.39 mcg
Uovo, fritto 1.39 mcg
Halibut, cotto 1.37 mcg
Ossobuco di vitello 1.36 mcg
Vitellone (macell. 12 mesi) – magra 1.34 mcg
Salsiccia di tacchino, fresca 1.3 mcg
Calamaro 1.3 mcg
Uova di gallina – intero 1.29 mcg
Bistecca di vitello 1.29 mcg
Uovo in camicia 1.28 mcg
Vitellone (macell. 12 mesi) – grass 1.27 mcg
Olive nere 1.26 mcg
Calamaro, cotto 1.23 mcg
Pancetta di maiale, cotta 1.23 mcg
Salsiccia di tacchino, cotta 1.23 mcg
Scamone di vitello, cotto 1.21 mcg
Eglefino 1.2 mcg
Parmigiano 1.2 mcg
Fianchetto di manzo 1.18 mcg
Knockwurst, knackwurst 1.18 mcg
Double cheeseburger, mcdonald’s 1.18 mcg
Halibut 1.18 mcg
Salsiccia fresca di maiale, cotta 1.18 mcg
Fesa di vitello, cotta 1.17 mcg
Gambero 1.16 mcg
Capretto 1.13 mcg
Pecorino 1.12 mcg
Formaggino (meno grasso) 1.11 mcg
Scamone di vitello 1.11 mcg
Uova gallina intero sodo o alla coque 1.11 mcg
Bovino adulto semigrassa 1.11 mcg
Omelette 1.09 mcg
Costine di maiale, brasate 1.08 mcg
Merluzzo, cotto 1.05 mcg
Fesa di vitello 1.04 mcg

Vitamina B12: integratori

Fonti alternative di cobalamina sono gli integratori alimentari. La dose giornaliera raccomandata sono 2 g.

Photo Credit| Thinkstock

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