Vitamin B12 is one of the most complex vitamins in the human body because of its chemical structure, and it’s necessary for human because due to its lack many health problems can occur. Vitamin B12 is the vitamin that we get from products of animal origin, and it is crucial for everyone, not only for middle-aged and older people. This is from B vitamins group that all people need to receive, as this vitamin is needed for normal function of the nervous system, the proper formulation of blood cells and better energy production, better metabolism and longer life of the cells.
The lack of this vitamin organism shows clearly, and often the symptoms are quite pronounced, which is a clear indication that you need urgently to find out what this is about.
Weakness and tiredness
One of the early symptoms of B12 deficiency is fatigue. This is because, when level B12 becomes too low, the body is not able to produce red blood cells needed to deliver oxygen through the body, and the result is classical anemia. The problem is that such type of fatigue is somewhat unclear because this symptom can be attributed to other causes, such as stress and lack of sleep. If exhaustion deteriorates, and you can not determine the apparent reason, visit a doctor who will know from your blood count whether the absence of this vitamin is or is an ordinary problem.
Discomfort in the arms and legs
Nerves from the brain and through the entire spinal cord to the arm and leg are part of our nervous system, which is coated with a fatty white substance known as myelin. Myelin not only isolates and protects the nerves but also accelerates nerve impulses, which makes it possible to have a better sensation in the arms and legs. But the thing is that the organism for the production of myelin needs exactly vitamin B12, and if it does not have enough myelin in the body, it begins to degrade, and impulsive nerves no longer travel fast, which causes both the throat in the arms and legs.
Confusion and forgetfulness
Since myelin is essential to provide a healthy nervous system that will impact quality impulses along the entire body, it is so necessary to our brain as the lack of vitamin B12 and myelin will cause poor brain activity, that is, forgetfulness and confusion. Of course, this does not refer to occasional forgetfulness, but if you find that you are increasingly forgetting and that in a growing number of situations you really feel like falling off Mars, you should quickly check the level of this vitamin.
Another visible sign that you lack vitamin B 12 that we need due to the adequate production of myelin is also depression. You may only need to increase the consumption of foods rich in vitamin B12 and depression may disappear as it came.
Food is Good Source of Vitamin B12
This vitamin is found in a large number of foods of animal origin and in some enriched food products and is one way to compensate for the lack of vitamin B12 to consume them. Vegetable foods do not contain vitamin B12. The necessary daily doses will be satisfied by entering the following foods.
Beef liver and shellfish are the best sources of vitamin B12.
The most significant benefit of bovine liver consumption is the very high content of vitamin B12. It only takes 30 grams to meet the average daily dose of this vitamin. Make sure you always buy a good quality liver from organic food fed cattle and who have boarded the meadow. Consumption of bovine liver prevents anemia because it is not only rich in B 12, but also iron and folate.
Fish, meat, livestock, milk, and milk products, eggs also contain this vitamin.
Wild salmon, hence the one that is hunted directly from the sea, is one of the healthiest and most abundant sources of protein. It is full of vitamins B12 and D, which is also very often deficient in modern humans. Eggs are an excellent non-fat source of vitamin B12. They also contain choline, which is necessary for our liver to function properly. A single large egg contains 0.56 mcg of vitamin B12.
Some cereals, food yeast are enriched with vitamin B12.
For a vegetarian who is looking for an alternative way to fill the deficiency of vitamin B12, food yeast is a good choice. It is usually enriched with vitamin B12 as well as other vitamin B complexes. Yeast also contains at least 9 of the 18 amino acids that the human body is unable to produce.