Did you know that vitamin B12 (cyanocobalamin) is one of the most important vitamins for our body? It is essential for synthesizing red blood cells, cell maturation, and maintaining the central nervous system properly.
Since we want you to know everything about this vitamin and its incredible benefits, in this article, we will explain what vitamin B12 is, what it is for, what foods contain it, and what are the consequences of a lack of vitamin B12. Take note!
What is vitamin B12, and what is it for?
Vitamin B12 is an essential micronutrient of the water-soluble type of group B that is very important for our health since it is involved in the formation of red blood cells, cell metabolism and in the production of DNA chains.
An adequate amount of vitamin B12 in the body helps us fight fatigue physically and mentally. Both its excess and it lack are detrimental to our bodies.
Most people get enough vitamin B12 through their diet. However, there are supplements for those who require it, either because they have a poor diet or a diet lacking in it (vegan or vegetarian diets) or because they present difficulties when it is absorbed (malabsorptive diseases, gastrectomy’s or resections). Intestinal).
The recommended daily intake (RDA) of vitamin B12 is as follows:
- 0.4 µg in infants up to 6 months.
- 0.5 µg in babies from 7 to 12 months.
- 0.9 µg in children 1 to 3 years of age.
- 1.2 µg in children 4 to 8 years of age.
- 1.9 µg in children 9 to 13 years of age.
- 2.4 µg in adolescents.
- 2.5 µg in adults.
- 2.6 µg in pregnant women.
- 2.8 µg in women during lactation.
Vitamin B12: the five foods that contain the most
Now, in what foods can we find vitamin B12? According to nutrition experts, the main source to obtain this nutrient is exogenous and predominantly of animal origin. Plant-based foods do not contain it at all or in such a low amount that it is insufficient. Some certain yeasts and cereals have vitamin B12.
Due to their type of diet, vegetarians and vegans are often deficient in B vitamins. Consuming supplements and cereals enriched with vitamin B12 is recommended for these consumers.
The foods richest in vitamin B12 are:
- Offal, such as lamb liver (65 µg/100 g of product), beef (65 µg/100 g), veal (60 µg/100 g) or chicken (56 µg/100 g); pâté (12 µg/100 g), veal tongue (7 µg/100 g of product) or veal sweetbreads (5.7 µg/100 g of product), are the ones that contain the most amount.
- Mussels, clams, oysters and other mollusks are next in the ranking. Less than 100 g of mussels provide the RDA (Recommended Daily Allowance) of vitamin B12 in adults.
- Within meat and fish, mackerel (19 µg/100 g), herring or sardines (8.5 µg/100 g), tuna (4.25 µg/100 g natural and 1.3 µg /100 g canned), sea bass (3.8 µg/100 g), salmon (1.3 µg/100 g), chorizo (7 µg/100 g) and lean meats (up to 3 µg/100 g) are the most recommended.
- The egg is also a wonderful source to get this vitamin. Just one egg contains 4.9 µg/100 g.
- Regarding dairy products, Camembert (2.6 µg/100 g), cured cheeses (2 µg/100 g), Cheddar (1.5 µg/100 g), fresh cheese (0.5 µg/ 100 g), natural yogurts (0.4 µg/100 g) and milk (0.3 µg/100 g) are the ones that offer the greatest contribution.
How the lack or excess of vitamin B12 affects our body
The lack of vitamin B12 in our body can cause anemia, weakness, numb arms and legs, tingling, and even loss of balance. Its deficiency also appears to be associated with dementia or reduced cognitive function.
Conclusion
Vitamin B12 is essential for the proper functioning of the body. It is necessary since we are born, and the CDR increases as we grow. Its deficit can cause anemia, loss of balance, tingling in the extremities and even dementia. It is obtained mainly from animal protein; vegetarians or vegans should take supplements.