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Vitamin B-12 is very crucial nutrient for the production of red blood
cells, maintaining the structural and fundamental unit of life and helps in
proper function of nervous system. It also plays an important role in DNA
Synthesize.
Natural Ways To Acquire Vitamin B-12
Animal Based Foods
- Meat: Beef, lamb, pork, and poultry (chicken, turkey).
- Fish and seafood: Salmon, tuna, trout, sardines, and shellfish.
- Dairy products: Milk, yogurt, and cheese.
- Eggs: Particularly the yolk.
Fortified Foods
- Fortified cereals
- Fortified plant-based milks (almond, soy,
oat)
- Fortified nutritional yeast
- Fortified meat substitutes (tofu, tempeh,
etc.)
B12-Boosting Foods with Folate
- Leafy greens: Spinach, kale, and Swiss chard.
- Legumes: Beans, lentils, and peas.
- Avocados and asparagus.
Vegetarians and vegans may be at risk due to the absence of vitamin B 12
nutrient in plant-based foods. Additionally, older adults and individuals with
digestive problems also have less vitamin B 12 due to less absorption.
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Deficiency of Vitamin B-12 Leads To
1.
Anaemia
2.
Fatigue
3.
Weakness
4.
Gastrointestinal issues
5.
Nerve damage
6.
Mood swings
7.
Decreases sexual performance
8.
Peripheral nerve pain (especially diabetic patient)
How Much Vitamin B12 Required Daily?
The typical adult requires approximately 2.4 micrograms (mcg) of Vitamin
B-12 daily. Low-dose multivitamins fortified with 2.4 mcg of Vitamin B-12 can
also be utilized. Higher doses are only necessary in cases of confirmed Vitamin
B-12 deficiency. Most of vitamin B12 can be full filled via diet.
Cardiovascular Health: Some studies says about Vitamin B-12, when
combined with folic acid and Vitamin B-6, may reduce homocysteine levels and
potentially prevent heart disease and stroke.
Dementia and Vitamin B-12: Emerging research suggests a potential
association between Vitamin B-12 deficiency and dementia, although further research
is required to define the underlying mechanisms.
Higher Dosage Of Vitamin B12 Leads To
Headaches
Nausea
Vomiting
Diarrhea
Fatigue
Weakness
Tingling sensations in the hands and feet