B12 vitamins are also called cobalamin. This vitamin is soluble in water and elements of the B complex group. Even b12 vitamins include enough vitamin complex to be produced into vitamin B12 supplement.
The Benefits of B12 Vitamins
1. Helps the metabolism of the body
B12 vitamins have an important role in helping the body's metabolism. The metabolism of the body's cells as well as the synthesis and regulation of energy metabolism into fatty acids in the body.
2. Role in DNA
B12 vitamins play a role in producing DNA and RNA. Vitamin b12 works with vitamin b9 (folic acid) to form red blood cells and iron in order to function properly. Cobalamin and folic acid are coordinated to produce the S-adenosylmethionine (SAMe), a compound that is instrumental in regulating the body's immunity.
3. Preventing breast cancer
Although there is no evidence in particular, but women who consumed B12 regularly may reduce the risk of breast cancer. Because b12 vitamins coordinated with folic acid (vitamin B9), and folic acid is what lowers a person's risk of developing breast cancer.
4. Protect the nervous system
B12 vitamins helpful in protecting and caring for the myelin sheath. This myelin sheath protecting nerve work, including nerves in the spine.
5. Eye healthier
The latest facts, to take a vitamin B12 (cobalamin), B6 (pyridoxine), and B9 (folic acid) in doses high enough to prevent a person affected by AMD disease or a vision disorder that can lead to blindness.
6. Prevent premature aging
By consuming B12 vitamins, means making life more youthful, prevent premature aging such as graying and hair loss.
What are the risks if vitamin B12 deficiency?
The deficiency of B12 vitamins can cause many health problems and diseases, such as :
1. Heart disease --- Vitamin B12 deficiency can lead to heart disease. Due to the high amino acid homocysteine lead to coronary heart disease risk is 1.7 times higher.
2. Stroke --- In addition to coronary heart disease, vitamin B12 deficiency will also trigger a stroke 2.5 times higher that people who consume B12. Because B12 help lower homocysteine levels.
3. Anemia --- Protein and vitamin B12 is usually attached to the event of the digestive process. In the intestines, stomach acid and vitamin B12 separating proteins, so when the digestive tract disturbed body will lack protein and B12, and resulting in pernicious anemia.
4. Alzheimer's and dementia --- Lack of vitamin B12 will lower its function in protecting and caring for the myelin sheath. This myelin sheath serves to protect the nervous system. So, vitamin B12 deficiency will make myelin sheath damaged, and that the nervous system affected. As a result, a person will experience neurological disorders such as Alzheimer's disease and dementia.
5. Fatigue --- When vitamin B12 deficiency, the energy produced by the body will also be reduced, so that the body experience fatigue.
6. Respiratory disorders --- Vitamin B12 deficiency will lead to respiratory disorders such as asthma. Children who lack this vitamin can make their breathing problems or asthma in childhood.
7. Heart rate problems --- In addition to coronary heart disease, vitamin B12 deficiency in small doses will also affect heart health and heart rate.
8. Diarrhea --- Diarrhea can be a sign that someone is vitamin B12 deficiency because the digestive system is disrupted.
9. Pale --- It has to do with the symptoms of anemia, due to lack of vitamin B12.
10. Mental disorders --- Vitamin B12 deficiency can cause neurological problems or disorders of the body that attack the body senses and motor neurons. Neurological problems will lead to a person experiencing dementia and other psychiatric symptoms.
How to prevent the deficiency of vitamin B12?
The needs of vitamin B12 every person is different, depending on age.
- Minimum 0-3 years requires 400-900 nanograms of vitamin B12 every day.
- Age 4-13 years need 1.2 to 2.4 mcg of vitamin B12 every day.
- Age 14 years and above, requires 2.4 to 2.8 mcg of vitamin B12 every day.
To prevent shortages, certainly with vitamin B12 daily as needed. Note the good of natural sources of vitamin B12. And do not be too long to be a vegetarian, because there are many sources of B12 in animal sources. If you are a vegetarian, there no harm in occasionally consume animal sources containing B12. Or switch to the Mediterranean diet.
The natural sources of vitamin B12
1. Animal sources :
- Venison --- has vitamin B12 as much as 1.74 mcg/ 2 ounces
- Beef --- containing 0.9 mcg/ 2 ounces
- The lamb chops --- contains 1.23 mcg/ 2 ounces
- Meat turkey --- contains 24 mcg/ 2 ounces
- Be calf --- containing B12 as much as 67.7 mcg
- Snapper --- in 4 ounces can meet the daily needs of B12 as much as 66%
- COD fish --- contains 1.18 mcg/ 4 ounces
- The salmon --- contains 6.58 mcg/ 4 ounces
- Sardines --- contains approximately 10 mcg/ 4 ounces
- Halibut fish --- contains 1.55 mcg/ 4 ounces
- Shrimp --- contains 3.47 mcg/ 4 ounces
- Shellfish --- contains 1.47 mcg/ 4 ounces
- Crab --- contains 13 mcg/ 4 ounces
- Milk --- contains 1.29 mcg/ cup
- Yogurt --- contains 1.37 mcg/ cup
- Egg --- contains 1.95 mcg/ 100 grams
- Egg yolks --- contains 0.33 mcg/ 100 grams
- Goose eggs --- contains 7.34 mcg/ 100 grams
- Duck eggs --- contains 3.78 mcg/ 100 grams.
2. Vegetable sources :
- Seaweed --- contains vitamin B12 as much as 1.95 mcg/ 100 grams. Besides, seaweed also contains vitamin A, protein, calcium, and fiber.
- Blue-green algae --- Besides containing B12, blue-green algae is also beneficial for weight loss diet, ADHS, diabetes, fatigue, stress, depression, and anxiety.
- Tempe --- Foods derived from soybeans turned out to contain enough B12. Although the soybean does not contain B12, but the bacteria had fermented the tempe is what form of vitamin B12. Tempe has contains as much as 120 mcg of vitamin B12.