Appropriate vitamin every day admission is key for every body capacity. B vitamins, especially vitamin B12 and folic corrosive, have essential part in different body capacities. Lack of vitamin B12 can prompt numerous well being complexities, including megaloblastic frailty. In addition, this vitamin is vital for typical platelet and nerve cell advancement.
Red platelets are made in the bone marrow. On the off chance that there is a huge shortage of vitamin B12, the red platelets will be with sporadic frame and shape, might be youthful and unequipped for playing out the fundamental capacity, which is the vehicle of oxygen to all organs and tissues.
Vitamin B12 Deficiency Symptoms
Usually, the first signs include poor concentration, fear or anxiety, problems with skin and hair( eczema, dermatitis, fungal), fatigue and muscle pain.
Furthermore, a larger deficit of this vitamin can lead to serious nervous disorders, and in the most severe cases – severe damage to the nerves of the spinal cord, leading to paralysis. Vitamin B12 deficiency also causes a severe anemia, which develops gradually and slowly.
The symptoms start with sudden weakness, which is further followed by fatigue, heart pounding harder and paleness.
This Condition is Accompanied by:
- Loss of appetite
- A lot of frequent diarrhea stools
- Burning sensation on the tongue, especially when taking some sour foods
- Loss of the sense of taste
- Depressive changes
- Memory disorders
- Paresthesia of extremities, especially the legs, which leads to numbness and tingling.
If the deficiency of B12 lasts for a longer period of time more severe effects such as brain damage and bleeding can occur. Also the elevation of homocystein is possible which may lead to heart attack and coronary disease.
70% of the patients with Alzheimer’s disease were diagnosed with B12 deficiency. Further in the text we will explain why it’s so important not to avoid foods containing vitamin B12.
Vitamin B12 daily dose – DOSAGE
B12 is the vitamin with the most intricate chemical structure containing essential minerals and cobalt, which are significant for proper work of the body. The vitamin is very important in the construction of DNA and RNA and myelin (the material that protects the nerves).
The appropriate dosage of vitamin B12 according to age is:
- abiesfrom one to three years -to take 0.9 mcg,
- Younger children aged aged four to eight years- to take 1.2 mcg
- Children from nine to thirteen– take up to 1.8 mcg,
- Children aged fourteen and older– to 2.4 mcg,
- Pregnant womenshould consume 2.6 mcg,
- Breastfeeding womenshould take 2.8 mcg.
- Adultscan carry it up to 3 mcg.
Generally, people take enough vitamin B12 through regular consumption of meat, milk, eggs and cheese, because these foods are an excellent source of this vitamin. Its proper absorption is also another very important factor and it requires healthy stomach and healthy intestinal tract in general.
Which Foods are Rich in Vitamin B12
The best sources of vitamin B12 are animal products, including pork and beef kidneys, liver, muscles and heart, where their normally occurring bacteria produce it. Also, this vitamin can be found in fish and eggs and in all foods that contain lactic acid.
Furthermore, plants foods also contain vitamin B12, but in smaller quantities. Vegetarians are advised to consume a lot of grains, soy products and brewer` s yeast since they are more prone to vitamin B12 deficiency due to their specific plant diet.
This vitamin can also be found in red beet, some grains (particularly in their germs), soybeans, hazelnuts, sesame, seaweed etc, but in smaller amounts.
nother good source of vitamin B12 is sauerkraut, and all foods that are rich in lactic acid, including pickled vegetables. The recommended daily intake for adults is not more than three micrograms.
However, even if you consume more of this vitamin, there is no risk of hypervitaminosis because vitamin B12 is soluble. Additionally, its absorption can sometimes be poor and it requires calcium.
Fortunately, with proper nutrition you are not at risk of vitamin B12 deficiency and you won`t need any supplements.
Why Is Vitamin B12 So Beneficial
Vitamin B12 stimulates the proper formation, maturation and growth of erythrocytes. Also, along with all the vitamins of the B-complex group, it participates in the conversion of fats, proteins and carbohydrates in energy.
It can be very effective in treating nerve disorders, has anti-carcinogenic effects, boosts concentration and memory, improves alertness and lowers irritability. This is why it is called the “power vitamin”.
Furthermore, it protects from anemia, stimulates growth and increases appetite in children. Vitamin B12 can relieve discomfort during menstruation and before it. it decreases the levels of homocysteine, an amino acid that can damage the artery walls and which is associated with the risk of heart disease.
As it is previously mentioned, for proper absorption it requires healthy stomach, and one of the major problems can be caused by helicobacter which causes infection of mucous membranes, leading to ulcers.
Therefore, prevention is more than necessary. In case you have vitamin B12 or folic acid deficiency, you should improve your diet immediately. However, if the deficiency is severe you need to visit your doctor so that he prescribes you appropriate therapy.