Vitamin B12 foods

Less is known about the benefits and necessity of vitamin B12 for the body than about the popular vitamins C, A, E, B6. Nevertheless, it is very important for the normal functioning of the nervous system, it is necessary for hematopoiesis. The main suppliers of this component to the body are food products of animal origin. Vegetarian people often suffer from a lack of this element.

The benefits of vitamin B12

Consider why this vitamin is needed and how it affects our body:

• Participates in the production of red blood cells, activates the processes of hematopoiesis, increases hemoglobin. Blood cells contain DNA molecules, with a lack of this component, DNA synthesis is not carried out, which leads to pernicious anemia.

• Vitamin B12 is required to form strong membranes for nerve cells. Normal renewal nervous system cells leads to emotional stability, release of nervous tension and excitement.
• Takes part in carbohydrate and fat metabolism. As a result, consumed carbohydrates are converted into energy, fats do not accumulate, but nourish the cells.
• Improves liver function, activates the production of salts in the gallbladder.
• Lowers the amount of bad cholesterol, improves the condition of blood vessels and normalizes blood pressure.
• In combination with other vitamins and minerals, it is necessary for normal metabolism.
• The component is useful for men to increase reproductive capacity, improve memory, sleep and appetite, relieving irritability.
• Vitamin strengthens the heart muscle, normalizes blood pressure.

There is also an antihistamine, anti-toxic, antitumor effect of the component. It is able to enhance the effects of certain medications.

The daily intake of this component is considered to be 3 μg for adults and 1.5 μg for children. For people with an active lifestyle, pregnant and nursing daily intake may increase up to 12 mcg. The vitamin belongs to the water-soluble group and is produced by the intestines.

With a lack of this vitamin:

• the tongue turns red or inflamed;
• problems with memorization appear;
• the menstrual cycle is disturbed;
• blood clotting decreases and the pulse becomes more frequent;
• a decrease in the level of melanin, leading to early gray hair;
• tingling or numbness of the lower extremities may occur.

Most often, a lack of vitamin B12 occurs with smoking, refusal from animal food, excessive alcohol consumption, abuse of yeast products and taking oral contraceptives.

What foods contain vitamin B12

The maximum amount of an element is contained in the following products:

• beef, pork, chicken liver, as well as other offal;
• seafood and fish of all kinds, caviar and fish liver;
• fermented milk group: kefir, feta cheese, sour cream, yogurt;
• dry snack breakfasts that do not require processing;
• whole milk products of high fat content: cream, milk, sweet condensed milk, ice cream;
• processed, hard cheeses and butter;

• chicken eggs;
• green vegetables and herbs: green onion feathers, lettuce, spinach, celery;
• whole grain bread products, muesli.

During thermal processing of products, 30-40% of the vitamin is lost, which is significantly lower than the loss of other vitamins. Nevertheless, it is better to cook food in quick ways: fry meat over high heat, do not boil milk for a long time. For the preparation of milk porridge cereals are first steamed in boiling water, then milk is added and boiled.

If only foods containing this vitamin enter the body, even in large quantities, then an excess does not occur. The excess is quickly eliminated from the body. And with the wrong intake of food additives and vitamins, an overabundance of the component is often encountered.

There are also products, for example, beets, that do not contain a component in their pure form, but contain cobalt salts. The necessary vitamin B12 can be synthesized from them inside the intestine. Monitor your diet so that your body gets all the essentials.