Vitamin B12: Importance and Food Sources
Vitamin B12 is an essential nutrient required for the formation of red blood cells and brain health. You can get vitamin B12 from various animal sources. Read this article to learn more!
Vitamin B12 belongs to the group of eight B complex vitamins. It is essential for various functions, including healthy vision, memory, and nerve cell function.
It is mainly present in animal sources like meat, eggs, and milk, so vegetarian and vegan people are more prone to vitamin B12 deficiency.
You can boost your vitamin B12 levels by consuming animal products, fortified foods, or vitamin B12 supplements.
In this article, we will discuss the role of vitamin B12 in our body, its food sources, and the symptoms and causes of Vitamin B12 deficiency.
What is Vitamin B12?
Vitamin B12 is a water-soluble vitamin, which means it dissolves in water, and after the body uses it, the excess amount gets excreted through urine. However, the liver stores vitamin B12 for several years to prevent its deficiency.
The body doesn't produce vitamin B12 on its own, so it must be consumed externally.
Vitamin B12 is also called cobalamin due to the presence of the mineral cobalt in it.
Importance of Vitamin B12 in the body
Vitamin B12 is crucial for maintaining physical and mental health. It serves functions as follows.
⦁ Formation of Red Blood Cells (RBC)
Vitamin B12 is required for the formation of healthy new red blood cells, platelets, and white blood cells. Around 1% of the old red blood cells in the body are replaced with new ones daily. Vitamin B12 plays a crucial role in the growth of new red blood cells; lack of vitamin B12 can cause Anemia.
⦁ Bone Health
Vitamin B12 can help strengthen bones and lower the risk of Osteoporosis.
⦁ Vision
Vitamin B12 is important for the health of the optic nerve. Deficiency of which can lead to loss of vision ( optic neuropathy).
⦁ Mental Health
Vitamin B12 is necessary for keeping your memory strong and preventing cognitive problems ( thinking and learning). Lack of vitamin B12 is often linked to Alzheimer's disease and depression.
⦁ Provides Energy
Vitamin B12 is essential for converting food into cellular energy. A deficiency of Vitamin B12 can make you feel fatigued and low in energy.
⦁ Healthy Hair, Skin, and Nails
Vitamin B12 is essential for maintaining healthy skin, strong hair, and nails. Its deficiency can cause hair loss, eczema, acne, and brittle, brownish nails.
Vitamin B12 Requirement
Vitamin B12 requirement varies by age:
0 to 6 months: 0.4 mcg (micrograms)
7 to 12 months: 0.5 mcg
1 to 3 years: 0.9 mcg
4 to 8 years: 1.2 mcg
9 to 13 years: 1.8 mcg
14 + years: 2.4 mcg
Pregnant: 2.6 mcg
Breastfeeding: 2.8 mcg
Causes of Vitamin B12 Deficiency
Vitamin B12 deficiency can be caused by several reasons, such as:
⦁ A diet lacking in vitamin B12.
⦁ Digestive issues like Crohn's and celiac diseases hinder the absorption of Vitamin B12.
⦁ Pernicious anemia, a disease in which the intestine can't absorb vitamin B12 from food.
⦁ Gastritis, a digestive disease that causes inflammation or irritation in the stomach lining, results in a decrease in hydrochloric acid production, which is required for Vitamin B12 absorption.
⦁ Excessive alcohol consumption can damage the digestive system, which causes difficulty in vitamin B12 absorption.
⦁ Digestive surgeries like gastric bypass can make it difficult to absorb vitamin B12 from food.
Effects of Vitamin B12 Deficiency
Vitamin B12 deficiency, if not treated, can lead to several health issues.
⦁ Vision Loss
⦁ Memory Loss
⦁ Muscle weakness
⦁ Depression
⦁ Numbness and Tingling
⦁ Difficulty in speaking and walking
⦁ Paralysis
⦁ Erectile Dysfunction
Symptoms of Vitamin B12 Deficiency?
Symptoms of Vitamin B12 deficiency include:
⦁ Weight loss
⦁ Tiredness
⦁ Pale skin
⦁ Weak memory
⦁ Improper digestion
⦁ Shortness of breath
⦁ Loss of appetite
⦁ Bluish discoloration of nails
⦁ Mood swings
⦁ A sore or red tongue
How to treat a Vitamin B12 deficiency?
Eat more Vitamin B12-rich foods such as red meats, fish, eggs, and milk.
Vitamin B12 can be taken through oral medications, injections, and nasal spray.
Frequently Asked Questions
⦁ Which food is highest in vitamin B12?
Beef liver and clams are the richest sources of vitamin B12.
⦁ Do fruits and vegetables contain vitamin B12?
No, fruits and vegetables do not naturally contain vitamin B12.
⦁ How much time does it take to recover from a vitamin B12 deficiency?
It depends upon the severity of the deficiency. Generally, it takes a few months to a year to recover from a vitamin B12 deficiency.
⦁ What are the vegetarian food sources of Vitamin B12?
Vegetarian food sources of vitamin B12 include milk, yogurt, and cheese.
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