Daily intake of vitamins is very important for the proper functioning of the body. However, due to their effectiveness on the most important factors in the human body – the most important include vitamin B12 and folic acid.

Lack of vitamin B12 in the body can cause many complications, among which the most often is megaloblastic anemia. This very complex and valuable vitamin is indispensable for the normal development of red blood cells, and nerve cells.

Red blood cells are formed in the bone marrow, and if formed with a noticeable deficit of vitamin b12, they are of irregular shape and form, many are immature and are not able to perform its most basic function, which is the transport of oxygen to our organs and tissues.

In this article learn where we can find vitamin B12 in food, and how to properly dose it ..

http://i1.wp.com/www.allabouthealthyfood.com/wp-content/uploads/2016/09/Vitamin-B12-Deficiency-These-Are-The-Symptoms-and-Here-is-How-to-Treat-it.jpg?resize=383%2C204

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
  • Bloating
  • Stomach
  • 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

According to its chemical structure, one of the most complex vitamin, and the only one that contains the essential mineral elements and cobalt, is very important for the biological activity. It is crucial for the production of genetic material DNA and RNA, as well as myelin, which provides our protective sheath around the nerves.

Here is how to properly dose vitamin B12 by age in a day ..

  • Babies from one to three years -to take 0.9 mcg,
  • Younger children 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 women should consume 2.6 mcg,
  • Breastfeeding women should take 2.8 mcg.
  • Adults can carry it up to 3 mcg.

Suppose that in our body there is nearly 5mb vitamin b12 (other sources indicate significantly lower quantities of less than 2 mg), provided that during the day one loses about two and a half micrograms.
For clinical deficiency of vitamin B12 in the body, it is considered that it occurs when its overall level drops to about ten percent of normal.

Most of the population through food consumes quite enough of this vitamin, regularly consuming meat, milk, cheese and eggs in the diet, since those are the foods rich in vitamin B12. Another important factor is its correct absorption , and for that, it is primarily necessary that the stomach is completely healthy, as well as the health of the intestinal tract.

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.

Another 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

This remarkable vitamin stimulates the formation, growth and maturation of red blood cells- erythrocytes. Like all the vitamins of the B-complex group, it is essential in converting fats, carbohydrates and proteins into energy.

It is great in treating various nerve disorders, has proven antitumor effects, improves your concentration and memory, maintains alertness and reduces irritability and balance, and due to these qualities, it is called the “power vitamin”.

It prevents anemia, promotes growth and increases appetite in children. Vitamin b12 can alleviate discomfort during menstruation and immediately before it. It lowers levels of homocysteine, an amino acid that can damage the walls of arteries and increases the risk of heart disease.

For its complete absorption, one needs to have a completely healthy stomach, and one of its main enemies is helicobacter, which causes infection of mucous membranes, which can lead to ulcers.

Therefore, prevention is extremely important. In the event that you are diagnosed with a deficiency of vitamin B12 and folic acid, it is best to start adjusting your diet, whereas in the case of more serious deficit you must consult a physician in order to receive the appropriate medical therapy.

Source:http://www.healthyandnaturalhouse.com

http://i2.wp.com/theimprovementclub.com/wp-content/uploads/2016/09/Vitamin-B12-Deficiency-These-Are-The-Symptoms-and-Here-is-How-to-Treat-it.jpg?fit=600%2C320http://i2.wp.com/theimprovementclub.com/wp-content/uploads/2016/09/Vitamin-B12-Deficiency-These-Are-The-Symptoms-and-Here-is-How-to-Treat-it.jpg?resize=150%2C150kbHealth & Fitnessb12
Daily intake of vitamins is very important for the proper functioning of the body. However, due to their effectiveness on the most important factors in the human body – the most important include vitamin B12 and folic acid. Lack of vitamin B12 in the body can cause many complications, among...