Necessity of Vitamin B12 for human health
Vitamin B12 also
called Cobalamin is a vital nutrient for human to become healthy as it is involved
with a lot of important processes in the human body. Food is the main source
for this nutrient, with supplements being the secondary source for some people.
Vitamin B12 is structurally most complex of all the vitamins known to man. Vitamin
B12 is essential to normal energy metabolism in all cells of the body as well
as amino acid and fatty acid metabolism. Furthermore, B12 is very important in numerous
other vital physiological processes such as brain function and nervous system
health, myelin sheath health, blood formation, bone marrow health, and DNA
synthesis/regulation.
Medical reports
indicated that a slight deficiency of vitamin B-12 can result in diseases like anaemia,
fatigue, mania, and depression, whereas a long term insufficiency can cause
permanent damage to the brain and central nervous system. Vitamin B12 can only
be manufactured by bacteria and can only be found naturally in animal products,
however, synthetic forms are extensively available and added to many foods like
cereals. Vitamin B12 can be consumed in large doses because excess is excreted
by the body or stored in the liver for use when supplies are scarce. Stores of
B12 can last for up to a year.
Symptoms of Vitamin B12 Deficiency:
Fatigue
Constipation
Depression
Low Sperm Count and
Libido
Weakness and Anemia
Asthma
If the deficiency remains
for long time, the patient may have the following neurological signs and
symptoms:
Tingling or numbness
of the fingers
Tingling or numbness
of the toes
General muscle
weakness
Difficulty walking
properly (staggering)
Irritability
Confusion
Forgetfulness
Tender calves.
A blood test is the
best way to test for vitamin B12 deficiency.
Food rich in Vitamin B12 are as under:
-Eggs:
- Beef liver: 3 oz:
18 mcg (over 100% DV)
- Lamb: 3 oz: 2.07 mcg
- Salmon: 3 oz: 1.1 mcg
Vegetarian food Sources of Vitamin B12:
- Cheese: The amount of
vitamin B12 in cheese depends on type and variety.
- Whey Powder: Whey
powder is a common addition to breads and smoothies, 100 grams will provide 2.5
μg of vitamin B12 or 42% of the DV.
- Milk and Yogurt:
-Fortified Foods:
Vegetarians have a choice to consume Fortified Foods with vitamin B12 such as breakfast
cereals, soy milk and yeast extracts.
Vitamin B12 enhances health in following way:
Protect Against
Heart Disease - Sufficient
levels of vitamins B12, B6, and B9 have been shown to lower levels of a protein
in the blood: homocysteine. Lower levels of homocysteine improve endothelial
function, which in turn may boost cardiovascular health and decrease risk of
heart attacks.
Protect and
Repair DNA to Reduce Cancer Risk and Slow Aging: Absorption of vitamin b12 and Folate (B9) is important
for DNA metabolism and maintenance which helps to prevent cancer and slow
aging.6 Read full blog post here...
Protect against
Dementia and Cognitive Decline: Lack of
vitamin B12 increases homocysteine levels, which decreases the body’s ability
to metabolize neurotransmitters. Numerous observational studies suggest
increased homocysteine levels increase the incidence of Alzheimer's disease and
dementia and low levels of vitamin B12 has been related with cognitive deterioration.
Alzheimer's
Protection: Many medical
studies have revealed that a deficiency in Vitamin B12 and Folate (B9) can increase
the risk of Alzheimer's disease.
Energy and
Endurance: A lack of vitamin
B12 will lead to anaemia and weakness. Sufficient levels of vitamin B12 are needed
to maintain normal energy levels.
In sum, the benefits
of vitamin B12 are as under:
-Boosting energy
-Reducing depression
-Decrease sugar
cravings
-Lowering cholesterol
and blood pressure
-Protects against
cancer
-Reduces neurological
and brain degeneration
To wrap up, there are
many health benefits of Vitamin B12. Vitamin B12 is consumed by the human body
to maintain normal brain function and to generate both red blood cells and DNA.
Many Health professionals recommend that adults consume at least 2.4 mcg of
vitamin B12 each day.
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