Vitamin B12:Benefits,Dosage,Deficiency and Foods To Cure
Hello all! All!
Ever wonder why so much attention is paid to carbohydrates and protein in the fitness world? They are not enough for our existence. What do we really need? Answer: Vitamins and minerals are what we need.
Let me now talk about one vitamin at the time. Let me start with Vitamin B12.
Vitamins can be classified either as fat-soluble or water-soluble. Vitamin B12 is a water-soluble vitamin.
Vitamin B12’s role in the body
The following are reasons Vitamin B12 is required:
Normal functioning of the brain, nervous system, and bloodFor the formation of bloodFor creating our body’s genetic materialTo aid energy metabolism
What happens if a person is deficient in Vitamin B12?
Vitamin B12 deficiency can result in anemia. B12 deficiency can cause other issues, such as fatigue, weakness, memory loss, neurological and psychiatric disorders, and lethargy. Anemia can lead to the following symptoms as it gets worse:
stomach upset and weight lossdiarrhea or constipationweakness, tiredness or light-headednessrapid heartbeat and breathingpale skinsore tongueeasy bruising or bleeding, including bleeding gumsIf the deficiency is not treated it may damage the nerve cells of the body. Even though it may seem like a minor problem, it can become a major issue if not treated.
What is the cause of Vitamin B12 deficiency?
Vitamin B12 is not properly absorbed by the body. Vegans and vegetarians are particularly at risk because Vitamin B12 can only be found in animal products. Vitamin B12 is not absorbed into the body by everyone, even people who eat meat.
At risk are those who fall into the following categories:
Vegetarians and veganspeople over 60 who use stomach acid suppressing medicationspeople taking diabetes drugspeople with a history or infertility. Studies show that as many as 50% of vegetarians and 80% percent of vegans lack Vitamin B12. You don’t have to lose heart vegetarians. There would be food products on the market that were fortified with vitamin B12. For such people, vitamin B12 supplements are another option.
Vitamin B12 Deficiency Treatment
Vitamin B12 supplements can be used to treat this condition at an early stage. Vitamin B12 supplements are used to treat patients with advanced vitamin B12 deficiency. All of this must be done under strict medical supervision.
Below is the recommended daily intake of Vitamin B12:
Vitamin B12 Recommended Dietary Allowances
0-6 Months*0.4 mcg
7-12 Months*0.5 mcg
1-3 Years0.9 mcg
4-8 years1.2 mcg
9-13 Years1.8 mcg
14+ Years2.4 mcg
* A sufficient intake
Foods rich in Vitamin B12
Milk and milk products
I was also informed that vegetarians can choose milk products such as paneer, cheese, and dahi. Fortified breakfast cereals such as cornflakes can be a good source. To avoid any type of deficiency, eat a healthy and balanced diet.
Keep checking back for more posts about vitamin deficiencies.
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