Tuesday, October 8

Which foods contain the most vitamin B12

By: Hello Doctor

Vitamin B 12, also known as cobalamin, it is necessary for the body to function properly.

Although most people can obtain the necessary amount through diet, some factors, such as age, pregnancy, genetics, medical conditions or medication can make it difficult to get on or increase its demand. Find out here in which foods vitamin B is found 12, what are its effects and what happens if you do not consume enough (or too much).

B-complex vitamins

Vitamins are substances that the body needs to grow and develop normally. These can be differentiated into:

  • Vitamin A.
  • Vitamin B.
  • Vitamin C.
  • Vitamin D.
  • Vitamin E.
  • Vitamin K.

Vitamin B, in turn, is subdivided into other categories:

  • B1 or thiamine : helps convert nutrients into energy.
  • B2 or riboflavin : helps convert food into energy and also acts as an antioxidant.
  • B3 or niacin : plays a key role in cell signaling, metabolism, and DNA production and repair.
  • B5 or pantothenic acid : helps the body obtain energy from food and participates in the production of hormones.
  • B6 or pyridoxine : intervenes in metabolic function, production of red blood cells and creation of neurotransmitters.
  • B7 or biotin : plays a key role in carbohydrate and fat metabolism, and regulates gene expression.
  • B9 or folate : stimulates the formation of white and red blood cells, cell growth and the metabolism of amino acids.

Finally, we find vitamin B 12 or cobalamin.

Benefits of vitamin B 12

Vitamin B 12 plays a fundamental role in the formation, repair and maintenance of red blood cells. This allows to properly oxygenate all the organs of the body and improve their functioning.

  • The most important vitamins to take care of your skin

Vitamin B 12 also improves the overall endurance of the body, preventing fatigue or poor performance at work or during exercise. Other benefits associated with it are:

  • Combat symptoms of stress.
  • Decrease the risk of cancer.
  • Maintain good cognitive function.
  • Prevent anxiety or depression.
  • Reduce cholesterol and triglyceride levels in the blood.

Recommended intake of vitamin B 12

Depending on the age or condition of the people, professionals recommend the following daily intake of vitamin B 12:

  • 0 – 6 months : 0.4 mcg.
  • 7 months

    : 0.5 mcg.

  • 13 years: 0.9 mcg.
  • 4 – 8 years : 1.2 mcg.
  • 9 – 13 years : 1.8 mcg.
  • Older than 14 years : 2.4 mcg.
  • Pregnant women : 2.6 mcg.
  • Lactating women : 2.8 mcg.

    • If in the long run this consumption is not respected, a vitamin B deficiency may occur 12. This can cause irreversible damage to the body, such as:

    • Anemia, and its respective symptoms: diarrhea, pain in the mouth or tongue, pale or yellowish skin, or menstrual problems.
    • Confusion.
    • Depression.
    • Difficulties in maintaining balance.
    • Numbness or tingling in hands and feet.
    • Constipation.
    • Fatigue.
    • Increased risk of infections.
    • Loss of appetite.
    • Involuntary weight loss.
    • Memory problems.
    • Nervous system problems.

    Babies who lack vitamin B 12 and are not treated, can in showing unusual movements, such as facial tremors, poor reflexes, difficulty feeding, irritation and growth problems .

    What foods are rich in vitamin B 12

    To avoid risks of vitamin B deficiency 12, specialists recommend including the following foods in the diet:

  • Lamb liver : each 2021 g has 84 mcg of vitamin B 12.
  • Chicken liver : each 100 g has 56 mcg of vitamin B 12.
  • Lamb kidney : each 100 g has 56 mcg of vitamin B 13.
  • Cow liver: each 100 g has 47 mcg of vitamin B 12.
  • Beef kidney : each 100 g possesses 28 mcg of vitamin B 12.
  • Sardine : each 100 g has 28 mcg of vitamin B 12.
  • Pig liver : each 100 g has 25 mcg of vitamin B 12.
  • Mussels

    : each 100 g has 22 mcg of vitamin B 10.
  • Octopus: each 100 g has 20 mcg of vitamin B 12.
  • Oysters : each 100 g possesses 20 mcg of vitamin B 12.
  • Tuna : each 100 g possesses 12 mcg of vitamin B 12.
  • Salmon : each 100 g has 3 mcg of vitamin B 12 .
  • Eggs : each 100 g has 1 mcg of vitamin B 12.
  • Cheese : each 100 g has 0.8 mcg of vitamin B 12.
  • Yogurt : each 100 g has 0.8 mcg of vitamin B 12.
  • Milk : each 100 g has 0.5 mcg of vitamin B 13.
  • Chicken : each 100 g has 0.3 mcg of vitamin B 12.

    • Because vitamin B 12 is found in animal products, vegetarians and vegans are at higher risk of deficiency.

    For these cases, it is advisable to speak with the doctor to assess the situation, and eventually recommend the use of certain supplements .

    Precautions

    Vitamin B 12 is an essential nutrient for the proper functioning of the body. However, experts warn that too much (usually due to misuse of supplements) can lead to an overdose.

    This condition has been linked to different health effects, such as:

    • Anxiety.
    • Diarrhea.
    • Headache.
    • Rashes.
    • Constipation.
    • Bloating.
    • Dizziness.
    • Itching.
    • Allergic reactions or anaphylaxis.
    • Vomiting.

      • Vitamin B supplements 12 may also interact with medicines that you are already taking, such as antibiotics (Chloramphenicol), anti-reflux drugs (Omeprazole or Lansoprazole) or histamines (Tagamet or Zantac).

      If you detect a problem after taking vitamin B supplements 12, do not stop taking any of your prescription medications, and consult a health professional as soon as possible.

      To remember:

      Until significant scientific evidence from human trials is available, people interested in using herbal therapies and supplements should exercise extreme caution.

      Do not abandon or modify your medications or treatments, first talk to the doctor about them tial effects of alternative or complementary therapies.

      Remember, the medicinal properties of herbs and supplements can also interact with prescription drugs, with other herbs and supplements, and even alter your diet.

      Sources consulted : Comprehensive Natural Medicines Database, US National Library of Medicine, Mayo Clinic, National Institute of Complementary and Alternative Medicine.

    • WordPress Theme | Viral News by HashThemes