Foods rich in vitamin B12 are mainly of animal origin such as fish, meat, human products and dairy, and are used to maintain nervous system metabolism, DNA formation and healthy red blood cell production, helping to prevent and combat anemia.
Vitamin B12 is not present in plant-based foods unless fortified, it is decided that the industry will artificially add B12 to products such as soybeans, soybeans and cereals, so people on a vegetarian or vegan diet should be aware of the consumption of this vitamin through enriched foods or the use of supplements.
The following table shows the level of vitamin B12 in 100 grams of each food:
Vitamin B12 is found in nature in very small areas, and it is recommended to consume 2. 4 mcg a day in healthy adults, this vitamin is absorbed into the gut and is mainly stored in the liver, being one of the main dietary sources of vitamin B12.
Vitamin B12 comes in many forms and is generally related to cobalt mineral. This set of B12 is called cobalamin, meaning that methylcobalamin and 5-deoxyadenosylcobalamin are the forms of vitamin B12 active in human metabolism.
To be absorbed into the gut, vitamin B12 must bind to stomach proteins, and once in the small intestine, it must bind to the intrinsic factor, a protein that is secreted by the stomach, allowing its absorption at the level of the small intestine.
Risk groups that may have vitamin B12 deficiency include
In these cases, it is necessary to use supplements in capsules of this vitamin to prevent problems such as anemia and nervous system dysfunction, causing symptoms such as numbness, tingling and burns in the legs, stiffness and general weakness of the legs, depression and poor health. . Reasoning. In addition to this, your deficiency could also cause a lemon yellow tint on the skin and eyes could be smooth, fleshy and red.
People on a vegetarian or vegan diet have difficulty consuming the recommended daily amount of vitamin B12, however, vegetarians who include both fresh and dairy products in their diets only maintain high levels of this vitamin in the body, so supplementation is not necessary.
For strict or vegan vegetarians, as B12 supplements are often required, in addition to increasing consumption of vitamin B12-enriched foods, such as cereals and soya, for example, foods enriched with vitamin B12 should indicate on the label the amount of this vitamin.
It is important to remember that blood tests are always a good indicator of B12 levels, as it may be normal in the blood but there may be a deficit in the body’s cells, in addition, because this vitamin is stored in the liver, blood results may take some time to change, since the body will first consume the liver reserve.
The recommended amount of vitamin B12 varies by age, as follows
Combined with other nutrients such as hierarchy and folic acid, vitamin B12 is critical to preventing anemia. He knows how to use food to treat anemia.
Excess vitamin B12 in the body can cause small changes in the blood and an increase in lymphocytes. They are not very common because vitamin B12 is very well tolerated by the body, but this can happen if the individual takes vitamin B12 supplements without medical supervision.