Why did the vitamin hurry across the road? Because there were 12 B’s behind it! Okay…I apologize if that wasn’t the most amusing joke you’ve heard lately but I figured we’d try a different segue into today’s vitamin blog! Now that we’re all awake and smiling (hopefully!) let’s get the ball rolling with a brief introduction on our next vitamin in the series: vitamin B12.
What is Vitamin B12?
Vitamin B12 is water-soluble and is needed for proper red blood cell formation, neurological function (for interpreting my silly jokes!), DNA synthesis, and helps your cells metabolize protein, carbohydrates, and fat. It is commonly used in combination with other B vitamins in a vitamin B complex formula. It is bound to the proteins in food. Hydrochloric acid in the stomach releases B12 from protein during digestion and once it is released it combines to a substance called intrinsic factor (IF) before it is absorbed in the blood stream.
What does a B12 deficiency mean?
Because the body stores several years’ worth of vitamin B12, deficiency is very uncommon but still possible. Vitamin B12 deficiency is characterized by megaloblastic anemia, fatigue, weakness, constipation, loss of appetite and weight loss. Additional symptoms can include difficulty maintaining balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. If a deficiency is left undiagnosed irreversible damage can occur such as breast cancer and Alzheimer’s disease.
How can you get B12 in your diet?
For all of the non-vegetarians out there…the answer is animals! According to The World’s Healthiest Foods, foods that are rich in vitamin B12 are: calf liver, sardines, snapper (baked or broiled), venison, salmon, beef tenderloin, lamb loin, oysters, scallops (baked or broiled), shrimp and halibut. Vegetarians don’t fret! If you happen to be on a mostly veggie diet, there are plentiful sources of B12 rich foods for you to chose from as well! Some plants that are rich in B12 include sea plants (like kelp), algaes, yeasts, tempeh, miso, and tofu.
Recommended Daily Value:
Birth to 6 months = .4 mcg
7-12 months = .5 mcg
1-3 years = .9 mcg
4-8 years = 1.2 mcg
9-13 years = 1.8 mcg
14+ years = 2.4 mcg
Now that we’ve covered vitamin B12 and how to incorporate it into your diet, you can start taking action against a deficiency and the problems it can cause. So don’t get chased across the road by 12 B’s (like the vitamin in our joke)…eat them in your diet! As always, if you have any questions or comments please leave them for me and I’ll be more than happy to respond!
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