Vitamin B-12, or Cobalamin, is the largest and most complex vitamin currently known to man. A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression, while a long term deficiency can potentially cause permanent damage to the brain and central nervous system. Vitamin B-12 can only be manufactured by bacteria and can only be found naturally in animal products, however, synthetic forms are widely available and added to many foods like cereals. Vitamin B-12 can be consumed in large doses because excess is excreted by the body or stored in the liver for use when supplies are scarce. Stores of B-12 can last for up to a year.
The Vitamin B12 helps in the development of the nervous system and is also very important for growth.Vitamin B12 deficiency results in weakness in the myelin membrane that protects nerves in the brain and spinal cord I pernicious anemia. It is not recommended intake of vitamin B12 along with vitamin C , because vitamin C, hinders its absorption.
Vitamin B-12 deficiency is a lack of a sufficient amount of vitamin B12 in the body that for optimal health. Vitamin B12 deficiency is a common condition that can result in vitamin B12 deficiency anemia, also known as pernicious anemia. Vitamin B-12 deficiency is caused by an inability of the body to absorb vitamin B12 or a lack of vitamin B12 in the diet. Vitamin B12 is essential for many aspects of health, including the production of red blood cells in the blood
Foods Rich in Vitamin B-12 Fish and shellfish contain abundant amounts of B12 per serving. Foods in this category include: clams (99 mcg), oysters (24-35 mcg), mussels (24 mcg), mackerel (12-19 mcg), herring (10-19 mcg), tuna (9-11 mcg), crab (9 mcg), trout (6-8 mcg) and salmon (4-6 mcg).
Meats, including beef, pork, lamb and sausage, are also rich in B-12. Foods in this category include: beef liver (59-83 mcg), beef kidneys (25-27 mcg), beef chuck (5-6 mcg), beef round (4-5 mcg), pork liver (19-26 mcg), pork kidneys (8 mcg), lamb liver (60-90 mcg), lamb kidneys (28-52 mcg), liver sausage (19-20 mcg), liverwurst (13 mcg) and lunch meat (4-5 mcg).
Poultry is another source of vitamin B-12. Foods in this category include: turkey liver (49-58 mcg), turkey (28-33 mcg), chicken liver (17-21 mcg) and chicken (9-13 mcg).
Eggs and dairy products contain vitamin B-12 as well. Foods in this category include: whole egg (11 mcg), egg yolk (5 mcg), nonfat milk (4 mcg), whole milk (3 mcg) and cheese (2 mcg).
Fortified foods contain vitamin B-12 in varying amounts. This includes cold cereal (2-24 mcg) and hot cereal such as oatmeal (14 mcg).
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