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Vitamin B12, what it is for and in what foods it is found
2024-06-16 14:52:13 / JETË
Vitamin B12 is essential for our body, especially for the good health of the nervous system, but not only! Let's see what this is for and what are the dangers of missing it.
Vitamin B12 is part of the B vitamin complex and is taken by our body through food. Its main function is to keep nerve cells healthy and help the growth of red blood cells, preventing anemia. Foods that contain vitamin B12 are: fish, meat, milk and eggs, while they are almost completely absent from plant foods.
It is difficult to have a vitamin B12 deficiency because it accumulates in the body over many years. However, they can reach a deficiency of this vitamin due to their diet based on plant foods, not getting the right amount.
What is Vitamin B12?
It contributes to the state of health of the nervous system: vitamin B12 helps to protect the nerves as it affects the formation of the brain membrane protecting it from external shocks and nerve attacks. It also prevents a decline in brain volume, which over the years can cause memory problems.
It helps in the formation of red blood cells and strengthens the immune system: in addition to helping in the formation of red blood cells, vitamin B12 also promotes growth by helping to prevent anemia. Along with folic acid, it also contributes to the formation of white blood cells and also helps to boost the immune system.
It stimulates muscle formation: as we have seen, vitamin B12 increases the production of red blood cells that are essential for muscle growth, they provide oxygen and nutrients. Those who practice sports at a competitive level, in fact, often take this vitamin in the form of supplements.
Good for the liver and bones: vitamin B12, due to its ability to regenerate liver cells, is useful in cases of hepatitis or cirrhosis, diseases that affect the liver. It also manages to have a positive effect on the bones, especially when it comes to arthritis that is accompanied by anemia.
What foods contain vitamin B12?
Vitamin B12 is found in foods of animal origin, while those of plant origin do not contain them. Here it is in large quantities.
Meat: to contain a lot of vitamin B12 is red meat: 100 gr. of red meat contains 6 micrograms (mg) of vitamin B12, while the same amount of liver contains about 80 mg.
Fish: fish also contain a good amount of vitamin B12: mackerel, sardines, but also shrimps, crabs and mussels.
Dairy products and eggs: eggs contain vitamin B12, 2 mg. per 100 grams of product (eggs) and dairy products containing a smaller amount: about 0.5 mg per 100 grams. A small amount of vitamin B12 is also found in beans, nuts and sunflower seeds.
How much vitamin B12 should be taken per day?
The daily requirement of vitamin B12 is 2.4 micrograms (mg) per day for adults. The dose increases to 2.6 for pregnant women.
Symptoms and consequences of vitamin B12 deficiency
A deficiency of vitamin B12 can cause damage to the nervous system or a severe form of anemia, pernicious anemia.
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