Vitamin B12 is necessary for the health of mind and body. This nutrient not only prevents anemia, its deficiency can depressed and even favor problems of dementia. Your body needs vitamin B12 to keep neurons healthy and blood cells
Why is it so important that you do not lack vitamin B12?
Vitamin B12 deficiency causes tiredness, weakness, constipation, loss of appetite, weight loss Y megaloblastic anemia, points out Office of Dietary Supplements of the NIH.
Vitamin B12 participates in the formation of red blood cells. When you have anemia, your body does not have enough red blood cells to carry oxygen to your vital organs, hence the symptoms of weakness.
The Depression can also be a symptom of vitamin B12 deficiency. This vitamin is involved in the synthesis and metabolization of serotonin, a chemical responsible for regulating mood.
In cases where the person with depression has low levels of vitamin B12, supplements with this nutrient can help improve mood. Although it would not have the same effect with the same effect in those who have normal levels of B12, as published Healthline.
Not getting enough vitamin B12 can also cause confusion, dementia and poor memory.
Vitamin B12 can slow brain atrophy. Brain atrophy means a loss of brain mass and also a loss of neurons, which is associated with memory loss.
Avoid birth defects and developmental problems
Vitamin B12 deficiency in early pregnancy can increase the risk of birth defects, such as birth defects. neural tube, which are congenital defects of the brain, spinal column and spinal cord.
In babies, signs of a vitamin B12 deficiency include growth retardation, movement problems and megaloblastic anemia.
How much vitamin B12 do you need?
The amount of vitamin B12 you need per day depends on your age. Adults require 2.4 micrograms (mcg) and pregnant women 2.6 mcg.
Foods rich in vitamin B12
Vitamin B12 is naturally present in various foods of animal origin. The plant-based foods do not contain vitamin B12 unless they are fortified.
Clams are rich in vitamin B12. In 3 ounces of cooked clams there are 84.1 mcg of vitamin Y an adult only requires 2.4 mcg.
The liver is known as “nature’s multivitamin”.
A serving of beef liver provides more than 100% of vitamin B12, vitamin A and riboflavin (B2) and copper that you need per day. It also provides large amounts of iron and choline.
A portion 30 oz. provides 70,7 mcg of vitamin B12.
Besides beef liver, chicken, duck, lamb, and pork liver are nutritious.
Other sources of vitamin B12: fish, meat, poultry, eggs, milk and other dairy products.
Breakfast cereals, nutritional yeasts, and other food products can be fortified. Check the label to see if it contains added vitamin B12.
Is excess vitamin B12 harmful?
No adverse effects have been associated with excessive intake of vitamin B12 from food and supplements in healthy individuals.
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