Our body needs an intake of vitamins on a daily basis in order to function properly, but the most important one among all of them is vitamin B12 and folic acid.
The deficiency of vitamin B12 in the body is pretty dangerous because it can cause numerous complications and megaloblastic anemia is the most common complication. Moreover, vitamin B12 is extremely valuable vitamin and indespensible for the normal development of red blood cells and nerve cells.
Red blood cells are formed in the bone marrow and their basic function is to transport oxygen to our organs and tissues, but if they are formed with a noticeable deficit of vitamin B12, they have an irregular shape and form, many are immature and are not able to perform their function.
However, you don’t have to worry because in this article we will present you in what food you can find vitamin B12 and how to properly dose it.
Vitamin B12 Deficiency Symptom
There are several visible symptoms of vitamin B12 deficiency and they are the following ones: malaise and fatigue, unpleasent muscle aches, concentration problems, amplified fears of anxiety and hair and skin (eczema, dermatitis, fungal).
On the other hand, larger deficit of this essential vitamin can cause even more serious health issues like nervous disorders, and in the most severe cases can even cause severe damage to the nerves of the spinal cord, leading to paralysis. Lack of vitamin B12 in our body can also cause a heavy degree of anemia which develops gradually and rather slowly.
At first, the symptoms are sudden weakness, fatigue, face becomes pale and the heart is pounding harder.
After some time, this condition progresses and more symptoms appear such as bloating, lot of frequent diarrhea stools, loss of appetite and stomach issues. Moreover, you can feel a burning sensation on the tongue, especially when you consume some sour foods and you can lose the sense of taste. Furthermore, depressive changes occur like memory disorders, paresthesia of extremities, especially the legs, leading to tingling and numbness.
Bleeding and brain damage can also occur if the deficiency of this vitamin takes a long time. Moreover, the level of homocystine can increase which leads to an increased risk of heart attacks and coronary disease.
It is extremely important to consume foods that contain vitamin B12 because even 70% of people with Alzheimer’s disease had a deficiency of this vitamin.
Vitamin B12 daily dose – DOSAGE
This vitamin is very important for the bilogical activity due to its chemical structure, it is one of the most complex vitamin and the only one that contains essential mineral elements and cobalt. Moreover, this vitamin is also crucial for the production of genetic material RNA, DNA, and myelin which provides our protective sheath around the nerves.
Here is how to properly dose vitamin B12 by age in a day ..
- Babiesfrom one to three years -to take 0.9 mcg,
- Younger childrenaged four to eight years- to take 1.2 mcg
- Children from nine to thirteen– take up to 1.8 mcg,
- Children aged fourteen and older– to 2.4 mcg,
- Pregnant womenshould consume 2.6 mcg,
- Breastfeeding womenshould take 2.8 mcg.
- Adultscan carry it up to 3 mcg.
Foods rich in vitamin B12 are: meat, milk, cheese and eggs, so those who consume this type of food enter enough of vitamin B12 in their organism. On the other hand, its correct absorption is extremely important, so in order to achieve that, it is necessary that the stomach is healthy, as well as the intestinal tract.
Which foods are rich in vitamin B12
As we previously mentioned, people can enter this important vitamin through food so you should know what kind of food contains vitamin B12. Main sources are animal products like: pork liver, beef, kidneys and heart and muscle where bacteria actually produces this vitamin. There are also other sources such as fish and eggs and all foods containing lactic acid.
Vegetarians can also get this vitamin from plant foods, but in a much smaller amounts and they are adviced to consume a diet rich in soy products, grains and brewer’s yeast because they can often lack vitamin B12, due to specific plant nutrition.
Even though in smaller amounts, vitamin B12 can still be found in foods like red beet, soybeans, seaweed, certain typers of grains, sesame and hazelnut.
Sauercraut is yet another good source of this vitamin, as well as all foods containing lactic acid such as pickled vegetables. For adults, the recommended dose is no more than three micrograms.
However, if you use more, there is no reason to panic since this vitamin is water soluble, it can not cause hypervitaminosis because the body does not produce large stocks.
So as you can see, if you consume foods containing vitamin B12 on a daily basis, the deficit of the same will be replaced in the best way possible and the best part is that you won’t have to take any kind of drugs.
Why Is Vitamin B12 So Beneficial
As we previously mentioned, vitamin B12 stimulates the formation, growth and maturation of red blood cells called erythrocytes. Just like all the vitamins of the B-complex group, this vitamin is essential in converting fats, proteins and carbohydrates into energy.
The reason why we need it in our organism is because it is able to treat various nerve disorders, maintain alertness and reduce irritability and balance, improve your concentration and memory and has proven antitumor effects. This is why it is called the “power vitamin”.
Beside all of the abovementioned qualities, it can also prevent anemia, increases appetite in children, promotes growth, can alleviate discomfort during menstruation and immediately before it.
Helicobacter is one of its main enemies which causes infection of mucous membranes, leading to ulcers, so in order to have a proper absorption of this vitamin, the stomach needs to be completely healthy.
As you can realize on your own, prevention of its deficiency is very important, but if you are diagnosed with this kind of deficiency, the best solution for you is to start adjusting your diet. On the other hand, if the case is more serious, then you must consult a physician in order to receive the appropriate medical therapy.