Vitamin B12 is also known as cobalamin because it is the only vitamin containing cobalt, the essential mineral. The first isolation from the hepatic extract was found in the late 1940s to be the solution to a very serious condition known as pernicious anemia. Fortunately, this rather rare state can now be identified much earlier. However, vitamin B12 deficiency is still remarkably common.
Vitamin B12, Why is that important?
Vitamin B12, which is important for the function of nerves, is key to the healthy production of red blood cells and myelin bowel around nerve cells. B12 functions in many body processes with folic acid (vitamin B9). In fact, the deficiency of both nutrients can often be masked, so if a blood test is performed, both vitamins should be involved.
Mainly, vitamin B12 is referred to as a methyl donor that carries and donates cell membranes and neurotransmitters with methyl groups (carbons and hydrogen molecules). It is a positive chemical reaction, and the metabolism of homocysteine is one of its principal functions. This is an amino acid formed in the body, which can cause a number of health problems at high rates. Vitamin B12 is also involved in energy metabolism and immune function, so it’s very important for you to see!
Where can I find it?
B12 is stored in the liver, kidneys, and other body tissues unlike other water-soluble (e.g. other B-vitamins), but obviously only if some are available in the diet. Absorption also relies on enough hydrochloric acid in the stomach that decreases as we get older. It is also known that the beneficial bacteria naturally reside in the intestines will contain some vitamin B12, but research is still uncertain how much can be used. In addition, the good intestinal flora should be in the highest standard for this process, and many people have an imbalance in this area.
Only animal products such as offal (liver and kidneys), eggs, fish, cheese, meat contain vitamin B12. Some can be found in fermented foods, including seafood and tempeh. However, although vegans are often said to be a good source of fermented food, including miso and tofu, there is a big question whether it is in the form the body can use. Fermented foods are almost definitely not a reliable vitamin B12 source.
In short, the only assured source is animal products, which ensures that vegans are more likely to be bad unless they take a supplement.
TEN FOODS HIGH IN B12
• Salmon
• Clams
• Beef liver
• Kidneys
• Lamb’s liver
• Chicken livers
• Oysters
• Trout
• Sardines
• Eggs
Many people are frightened of the liver because the taste is too strong. But the flavor of the chicken liver is much subtler and served warmly with a salad, as a fast and exquisite midweek meal. Mix the salad leaves with some sliced hazelnuts and goat’s cheese for a good taste. The chicken livers can be fried quickly, sprinkled with some paprika (a few minutes per side) and served immediately.
How do I know if I have a deficiency?
We know that the body can store some vitamin B12, and often a deficiency may be hidden for a while, and then the symptoms can be vague and unspecific.
Deficiency may lead to severe fatigue, plus nervous activity may cause ‘pins and needles’ off-balance, numbness, or burning sensations anywhere in the body. Also common are low humor, lack of concentration and depression. More dramatic symptoms leading to anemia are likely to be persistent diarrhea and an inflamed, very red tongue, but that is unusual.
What should I do?
Vitamin B12 deficiency is often reduced to poor absorption and low diet. The risk of deficiency increases with age as digestive problems increase. Therefore, it is possible that someone with impaired digestion has a deficiency. The good news is that you can be sure that you get enough of this vital vitamin by increasing the diet or taking a vitamin B12 supplement.