The richest sources of vitamin B12 are eggs, milk, yogurt, liver and spleen, and seafood. In vitamin B12 deficiency, the body cannot receive enough oxygen because not enough red blood cells are produced. Fatigue and shortness of breath are among the symptoms of B12 deficiency.
What is vitamin B12?
Vitamin B12, also known as cobalamin due to the cobalt mineral it contains, is a water-soluble vitamin found in meat, fish and dairy products and has a major effect on DNA production. Vitamin B12 can be stored in the liver of a healthy person at approximately 2 mg and in other body parts at 2 mg, for a total of 4 mg. Since the storage amount is low, vitamin B12 must be taken daily from animal foods. It is also effective in the function of minerals such as magnesium and zinc and helps the body synthesize amino acids.
What is vitamin B12 used for?
Almost all vitamins that need to be taken into the body have a function. Vitamin B12 also serves many purposes in the body. Cobalamin, an important vitamin for the body, serves in various vital functions. Vitamin B12 is one of the vitamins that provide the greatest support for DNA production. It also keeps blood and nerve cells healthy and helps produce red blood in the bone marrow. This vitamin, which supports hair, skin and nail health, prevents anemia, which makes you feel tired and sick.
Another point where vitamin B12 is useful is to strengthen the immune system. Vitamin B12, which is involved in protein metabolism, is very important for the healthy performance of body functions. Vitamin B12, which also has an effect on nervous system health, helps to maintain nerve growth and to ensure that nerve signals work properly.
What contains vitamin B12?
The amount of vitamin B12 that a healthy and normal person should have is approximately 150 ml on average. If this amount falls below 80 ml, B12 deficiency occurs. This deficiency can be remedied with external nutrients.
In case of B12 deficiency, which is usually seen as a result of malabsorption and inadequate nutrition, it is necessary to consume foods rich in this vitamin.
B12 supplements, which are only found in animal-based foods, can also be taken as a drug supplement under the supervision of a specialist for those who are vegan or vegetarian. Vitamin B12 is found in almost every food of animal origin, but is especially abundant in eggs, seafood, and offal such as liver and spleen.
Which foods contain vitamin B12?
Since vitamin B12 is produced in small amounts by the body, it should be obtained from animal foods. Foods that contain vitamin B12 that the body can absorb can be listed as follows:
- Red meat and chicken are also rich in protein,
- Seafood (such as oysters, tuna, sardines, salmon, trout and shrimp) is rich in vitamin B12.
- Offal products such as kidney, spleen and liver,
- Dairy products such as milk, yoghurt and cheese,
- Egg.
Apart from these products that contain a lot of B12, vitamin B12 is also found in fermented soy products. Vegetables, fruits and nuts do not contain vitamin B12.