Daily consumption of vitamins is crucial for the proper functioning of the body. Nevertheless, because of their effectiveness on the most essential factors in the human body– the most important include vitamin B12 and folic acid.
Absence of vitamin B12 in the body can trigger numerous problems, among which the most often is megaloblastic anemia. This extremely complicated and important vitamin is indispensable for the normal development of red cell, and nerve cells.
Red cells are formed in the bone marrow, and if formed with a noticeable deficit of vitamin b12, they are of irregular shape and kind, numerous are immature and are not able to perform its most basic function, which is the transport of oxygen to our organs and tissues. In this article learn where we can find vitamin B12 in food, and ways to effectively dose it.
Vitamin B12 Deficiency Symptoms
The first visible symptoms of vitamin B12 deficiency are amplified fears or anxiety, concentration issues, hair and skin (eczema, dermatitis, fungal), malaise and fatigue, and unpleasant muscle pains. However, a bigger deficit of this precious vitamin can cause severe nervous disorders, and in the most severe cases– serious damage to the nerves of the spinal cord, causing paralysis. Vitamin B12 shortage likewise triggers a heavy degree of anemia, which establishes gradually and rather slowly.
The troubles begin with sudden weakness, which is even more enhanced by fatigue, heart pounding harder and face becomes pale. This condition is then accompanied by loss of appetite, bloating, stomach, and a lot of regular diarrhea stools. This may appear a burning experience on the tongue, particularly when taking some sour foods, and loss of the taste. There are likewise events of depressive changes, such as memory conditions, paresthesia of extremities, specifically the legs, which results in feeling numb and tingling.
If the absence of vitamin B12 takes a long time, major conditions like brain damage and bleeding are also possible. There may even be a boost of the level of homocysteine, which increases the threat of heart attacks and coronary illness. About 70 percent of individuals with Alzheimer’s disease had a deficiency of vitamin B12 in the body, so it is very important not to prevent foods which contain it, about which we say more below.
Vitamin B12 daily dose– DOSAGE
According to its chemical structure, among the most complicated vitamin, and the only one that contains the essential mineral elements and cobalt, is crucial for the biological activity. It is essential for the production of genetic material DNA and RNA, along with myelin, which supplies our protective sheath around the nerves.
Here is how to properly dose vitamin B12 by age in a day.
- Children from 1 to 3 years -to take 0.9 mcg,
- Younger kids aged 4 to 8 years- to take 1.2 mcg
- Kids from 9 to 13– take up to 1.8 mcg,
- Kids aged 14 and older– to 2.4 mcg,
- Pregnant women should take in 2.6 mcg,
- Breastfeeding women should take 2.8 mcg.
- Adults can carry it up to 3 mcg.
Suppose that in our body there is almost 5mb vitamin b12 (other sources suggest significantly lower quantities of less than 2 mg), provided that during the day one loses about two and a half micrograms. For medical shortage of vitamin B12 in the body, it is considered that it occurs when its overall level drops to about ten percent of normal.
The majority of the population through food consumes rather sufficient of this vitamin, frequently consuming meat, milk, cheese and eggs in the diet, since those are the foods rich in vitamin B12. Another essential factor is its proper absorption, and for that, it is primarily required that the stomach is totally healthy, in addition to the health of the intestinal tract.
Foods rich in vitamin B12
The primary sources of vitamin B12 are animal products, beef and pork liver, kidneys, heart and muscles, where bacteria produce this vitamin. Eggs and fish are also great sources, along with all foods consisting of lactic acid.
Nevertheless, this vitamin can also be discovered in plant foods, however in much smaller quantities. Vegetarians are advised to consume a diet abundant in grains, soy products and brewer’s yeast because they can often lack vitamin B12, due to specific plant nutrition.
Also, this vitamin in smaller sized quantities can likewise be found in red beet, certain kinds of grains (particularly their germs), sesame, hazelnut, soybeans, seaweed… Also, a good source of vitamin B12 is sauerkraut, and all foods including lactic acid, such as pickled vegetables. The advised daily adult dosage is not more than three micrograms.
If you use more, you have no reason to fear and worry, due to the fact that excessive of this vitamin does not trigger hypervitaminosis, considering that B12 is water soluble, so the body does not produce large stocks. In addition, the digestive system does not absorb it well, so it works in the body with the help of calcium. If you eat well, the deficit and absence of vitamin b12 will be changed in the very best way possible, without the need for any drug.
Why Is Vitamin B12 So Beneficial
This impressive vitamin stimulates the formation, growth and maturation of red blood cells- erythrocytes. Like all the vitamins of the B-complex group, it is necessary in transforming fats, carbohydrates and proteins into energy.
It is great in treating different nerve disorders, has proven antitumor results, improves your concentration and memory, maintains alertness and reduces irritability and balance, and due to these qualities, it is called the “power vitamin”.
It prevents anemia, promotes growth and increases appetite in kids. Vitamin b12 can minimize pain during menstruation and immediately before it. It decreases levels of homocysteine, an amino acid that can damage the walls of arteries and increases the risk of heart disease.
For its complete absorption, one has to have a totally healthy stomach, and one of its main opponents is helicobacter, which triggers infection of mucous membranes, which can result in ulcers.
Therefore, prevention is very crucial. In case you are diagnosed with a deficiency of vitamin B12 and folic acid, it is best to begin changing your diet, whereas in the case of more serious deficit you must speak with a doctor in order to get the appropriate medical therapy.