Mothers around the world have said the phrase over and over again to their children. "You have to take your daily vitamins." Of course, this was simply a trick to help us all in eating veggies at the dinner table. Like most other statements that mothers make; however, there comes an age where you may begin to recognize that what she was telling you wasn't so far from the truth. If you want to make sure that you are maintaining your health, you will also want to make sure that you are getting enough Vitamin B12.
Vitamins fall into two general categories. The first are called fat-soluble vitamins and include vitamins E and K, among others. These vitamins can be stored in the body and, in some cases, produced by the body, so deficiency is very rare. However, vitamin B12 is a water-soluble vitamin. While it can be stored, in some cases, it cannot be used properly.
The vitamin B12 is essential to maintaining a healthy body. Otherwise, known as cobalamin, vitamin B12 is necessary for the processes to convert the carbohydrates, fats and proteins from food into energy. Vitamin B12 also, more importantly, helps the healthy red blood cells and thus prevent heart disease and keep the immune system functioning at its maximum level. In addition, Vitamin B12 is essential for maintaining the protective cover around the nerve cells in the body.
Importance of B12 in your Diet
- Vitamin B12 is needed to prevent pernicious anemia - a condition in which the body can't make enough healthy red blood cells.
- One important function of B12 is to aid in the production of DNA, the genetic material in all cells.
- Vitamin B12 has long been known to promote normal growth and development.
- Deficiencies in B12 are known to cause nerve damage relating to loss of memory, poor concentration and abnormal sensations.
- B12 supports increased energy levels and is commonly given in injection form to people suffering from chronic fatigue.
The Symptoms of a vitamin B12 deficiency
B12 is often deficient in vegans (strict vegetarians) because the predominant source of B12 is animal products. It is also prevalent among the elderly population. Deficiencies have been associated with some forms of dementia. The symptoms associated with a B12 deficiency are:
- Fatigue,
- Headaches,
- Shortness of breath,
- Sore, beefy red, swollen tongue,
- Digestive disorders, heart and nervous system disturbances such as:
- numbness and tingling of the arms or legs,
- depression,
- mental confusion,
- Memory deficits.
Sources of Vitamin B12
- Meat, liver, eggs, shrimps, and dairy products are valuable sources of Vitamin B12. If you are in good health, you can get the 2 micrograms of vitamin B12 that your body needs by just eating some eggs.
- Liver, clams, meats, fish, and dairy products.
- Many sea vegetables such as spirulina dulse, kelp, kombu, and nori contain vitamin B12 analogues, which appear similar to vitamin B12.
- However, because of the alarming number of people who cannot easily absorb vitamin B12 into their systems, many vegetarian foods fortified with vitamin B12 such as Nutri-Grain products, nutritional yeast and soy products are available. Other source of vitamin B12 is fortified soy milk.
Because vitamin B12 is one of the few vitamins that can be stored in the body, extreme deficiency is very rare. However, if your body cannot use vitamin B12 properly or absorb it from foods in the intestinal tract, you may need vitamin supplements to help your body. Vegans are especially prone to this and should take vitamin supplements.
