Vitamin B12 Health Benefits and Food Sources
Through looking at an essential nutrients role in health and its characteristics of deficiency, one can come to appreciate its value in good nutrition.
Vitamin B12 Role in Health
Vitamin B12 is essential for many different functions throughout the body, not just energy production. Vitamin B12 also protects the immune system, DNA health, brain cells, the nervous system, the heart and the entire cardiovascular system by cleaning the blood of dangerous toxins, free radicals and a protein called homocysteine. Vitamin B12 is also required for healthy serotonin levels, which affect your mood.
Characteristics of Vitamin B12 Deficiency
A deficiency in vitamin B12 can cause fatigue, depression, shortness of breath, diarrhea, numbness, tingling sensation in the fingers and toes, and increased risk of infections.
Deficiencies can be caused by different factors such as diet, health and age. Vegans and vegetarians who do not eat dairy or eggs can experience low levels of B12. Health conditions like chron’s disease or pancreatic disease can reduce the amount of nutrients the body can absorb which can also lead to a deficiency.
An H. pylori infection, weight loss surgery, any type of stomach or intestinal or bowel surgery as well as certain medications can also reduce the amount of nutrients the body can absorb. People with anorexia, HIV and diabetes are also prone to deficiency; as are the elderly. In the case of a serious deficiency, vitamin B12 shots can be administered by a health care practitioner or daily supplements can be taken.
Vitamin B12 Food Sources
The essential nutrient, vitamin B12, is found in animal products like seafood and milk products. Vegans are encouraged to add yogurt to their diets as it also offers the benefit of probiotics.*
Nutrient-Rich Whole Food Sources for Vitamin B12
This chart lists the best food sources for vitamin B12, along with that food source’s single serving size and the amount of vitamin B12 in that single serving.
Vitamin B12 Daily Intake Recommendations for Child and Adult
These figures are referenced from the Dietary Reference Intake (DRI) 2005 system; used in Canada and the United States. The DRI system provides the minimum daily intake requirements of vitamins, minerals and nutrients for child and adult; males and females.
Written by: J. Marshall from http://nutritionalhealingrecipes.com
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