Vitamins are essential for health — common truth, about which everyone has heard. But not we always know what exactly is the benefit and how to ensure sufficient of them . For example, what foods contain vitamin B12, which is essential for our health? This vitamin is rarely heard, although without it a person suffers from anemia and depression. In addition, there are special categories of people who are extremely dangerous to be completely without vitamin B12. We’ll tell you what it’s good for, where to find this vitamin and who needs it more than others.
- Vitamin B12: why everyone needs it
- Symptoms of B12 deficiency
- Who especially needs B12
- What foods contain the most vitamin B12
Vitamin B12: why everyone needs it
Vitamin B12 is called a special vitamin. It is synthesized by microorganisms in the intestines, therefore, according to one of the versions, it should be called a bacterium. And the best source — animals, i.e. products of animal origin.
What does vitamin B12 do:
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Needed for the normal functioning of the nervous system, liver, reproductive system of men and women.
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Takes part in the creation of new DNA cells and in synthesis of erythrocytes.
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Important for metabolism and strong immunity.
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Affects brain function, memory, intelligence and mood.
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Regulates oxygen consumption by cells.
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Necessary in production of choline, which inhibits the deposition of fat in liver cells.
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Affects muscle growth and supports spinal cord function.
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Summarizing, we can say that B12 relieves a person of anemia, enhances the body's protective functions, prevents depressive states and makes us energetic.
A person's need for vitamin B12 is small, but depends on age and sex. The average intake is considered to be 3 mcg of vitamin B day. At the same time, children 1-3 years are recommended to take 0.9 mcg with food, children 4-8 — 1.2 mcg, adolescent — 1.8 mcg, pregnant women — 2.6 mcg.
The bad news is that vitamin B12 deficiency is not immediately visible and can easily be confused with symptoms of other illnesses. It accumulates well in the liver and for several years even if not taking it enough with food you will not feel any changes. But once you get sick, how B12 deficiency will affect your health.
Read also: What vitamins should women drink: the basics of women's health
Symptoms of B12 deficiency
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Anemia
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Neurological symptoms: dizziness, fainting, insomnia, fatigue, incoordination
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Depression and irritability, bad memory
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Dark spots on skin, bad nails and hair
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Increased risk of cardiovascular disease and heart attack
There are special categories of people who most often experience a lack of vitamin B12. They should pay special attention to their diet and provide themselves with good nutrition.
Who especially needs B12
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Vegetarians. The main source of this vitamin — animal products that are not in the diet of vegetarians. Therefore, they need to include plant foods with these vitamins (although there is very little of it), dairy products and take it in the form of tablets.
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Older people who experience decreased memory and attention, mood swings, increased risk of anemia and heart problems.
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People with diabetes need supplemental vitamin B12.
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Which foods contain the most vitamin B12
To provide your body with a sufficient amount of vitamin B12, it is necessary to consume animal products. "Overeat" of this vitamin is impossible, since it is partially stored in reserve, partially leaves the body.
1. Liver offal
Animal liver is the leader in the content of this important vitamin for humans. For example, an 85 gram serving of beef liver will give you 70 mcg of vitamin B12.
2. Meat
Lean pork, turkey, poultry — the most useful types of meat as a source of protein and vitamin B12. In include beef in your diet, but try not to get carried away.
3. Dairy products
A glass of low-fat cow's milk contains 1 mcg of vitamin B12. It is also recommended to use yoghurts, cottage cheese, kefir, cheeses.
4. Eggs
One boiled egg contains 0.6 micrograms of vitamin B12. In addition, eggs are rich in protein and vitamin D. They are especially recommended for those who follow a vegetarian diet.
5. Seafood
Different seafood contains different amounts of vitamin B12. Most of all it is in salmon, mussels, shrimp, oysters, sardine, trout, tuna, cod, crabs and seaweed.
When preparing meals from these products, it is important to preserve all the vitamins that they contain. They are destroyed under the influence of high temperatures. To avoid this, wash meat and fish in cold water, cook steam or oven and watch the cooking time, which should not be too long.
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