Benefits of Vitamin B12 Rich Foods and Their Importance

Vitamin B12 apart from being one of the most vital parts of existence, this vitamin has a circumscribed role in shielding the brain or making more of these red blood cells. This article is going to focus on the nature of this vitamin B12, the foods that should provide us with this vitamin, how it is used, and how much of it one can take every day.

Table of Contents:

1. Vitamin B12 Foods
2. Vitamin B12 Benefits
3. Vitamin B12 Uses
4. Vitamin B12 Daily Requirement
5. Importance of Vitamin B12

Vitamin B12 Foods:

Below are some of the most recommendable sources of vitamin B12:

1. Animal liver and kidneys: These organs are some of the richest sources of vitamin B12 as it is shown by the nutrient density of the food table below. A three ounce animal liver has 70 mcg of B12, which is a week’s requirement for an average human.
2. Clams: These shell fish are good in vitamin B12. In a serving of three ounces of clams cooked; they will provide you with about 84 mcg B12.
3. Sardines: These tiny, fatty fish besides containing large amounts of omega 3 fatty acids also has a decent amount of vitamin B12. A 3-ounce portion contains about 6. 6 micrograms
4. Fortified cereals: Vitamin B12 is added to many breakfast cereals and therefore vegetarians and vegans should be able to get sufficient quantities of it. Certain brands state the nutrient density to the extent of offering the consumers a serving that gives out 100% DV.
5. Tuna: This favourite fish of many is also rich in vitamin B12. Canned light tuna, 3 ounce portions contains approximately 2. 5 micrograms.
6. Nutritional yeast: This deactivated yeast is generally fortified with vitamin B12 and best preferred by the vegan category of populace.
7. Peanut Butter: Peanut butter also contains B12; between 0. 31-1. It has levels of B12 between 32 micrograms per 100 grams of the product and 8 micrograms of B12 per two tablespoons.
8. Eggs: While not as much as many animal derived foods, eggs do contain this important nutrient. Besides the protein content, and other nutrients, one large egg has about 0. 6 micrograms of B12.

Vitamin B12 Benefits:

The benefits of maintaining adequate vitamin B12 levels are numerous and far-reaching:

1. Red blood cell formation: Proper amount of red blood cells which are essential for body functioning or lack of anemia requires vitamin B12. These cells have the main function to transport oxygen within the human body.
2. Neurological function: B12 is therefore very important in the body health especially in the cells that make up the nervous system. This is useful in the formation of myelin, a sheath round the neurons.
3. DNA synthesis: This vitamin is incorporated in the synthesis of DNA which is needed for the division or replication of all the cells in the body.
4. Energy production: This is true because B12 makes certain that the food you take to be digested is converted into glucose to meet the energy requirements of your body.
5. Mood regulation: It has also been discovered that vitamin B12 is in some ways involved in prophylactic and therapeutic interventions against depression.
6. Bone health: Several research works contain information on the relationship of sufficient amount of B12 and decreased risk of osteoporosis and support for bones.

Vitamin B12 Uses:

Beyond its general health benefits, vitamin B12 has several specific uses:

1. Pernicious anaemia: In an absence of intrinsic factor the protein required for metabolising Vitamin B12 is administered with injections of ordinary B12 or oral high dosage of B12.
2. Enhanced cognitive function: Several of the available papers indicate that B12 supplement helps to improve cognitive performance in older people with B12 deficiency.
3. Treatment of diabetic neuropathy: Some people with diabetic neuropathies are using oral B12 and it may help lessen pain from such conditions.

Vitamin B12 Daily Requirement:

The recommended daily intake of vitamin B12 varies based on age and other factors:

– Infants 0-6 months: 0.4 micrograms

– Infants 7-12 months: 0.5 micrograms

– Children 1-3 years: 0.9 micrograms

– Children 4-8 years: 1.2 micrograms

– Children 9-13 years: 1.8 micrograms

– Teens 14-18 years: 2.4 micrograms

– Adults 19+ years: 2.4 micrograms

– Pregnant women: 2.6 micrograms

– Breastfeeding women: 2.8 micrograms

Importance of Vitamin B12:

It will certainly be in place to mention here that B12 is one of the most important vitamins that man could take. This nutrient is so essential because it is crucial for three major reasons:

1. Beneficial for bone health: In order to prevent occurrence of osteoporosis, mainly in women, vitamin B12 levels should be enough.
2. Mood regulation: Some of the established effects of B12 deficiency include depression or other mood disorders.
3. Blood health: Without B12, your body fails in its ability to produce good red blood cells; resulting in anemia.
4. DNA synthesis: B12 can also be synthesized by the body and is important in the creation of DNA, a material which can be found in all cells of the human body. This makes it very essential for the formation and progression of any particular country in the world.
5. Energy metabolism: Of those vitamins B12 is especially important because it helps to metabolise food into energy combating fatigue and weakness.
6. Heart health: Thus, B12 as an active participant in the management of homocysteine concentration plays its role in cardiovascular disease prevention.

In conclusion, vitamin B12 is a very important vitamin which man cannot afford to do without in the provision of health. B complex is also useful in the working of the brain and in the generation of dna and red blood cells among other functions. In the case you desire the non-animal sources for the daily intake of B12 or are concerned by high risks of deficiency, you have to identify how to supplement. As is usually advised, it is always good to consult a doctor before making any changes in the supplement list if one is a miserable fellow suffering from diseases.

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