One of the most vital vitamins in our body is the vitamin B12, which is playing one of the biggest roles in the body cell’s metabolism.
Here are few of the benefits that it could provide:
Helps Make Erythrocytes and Prevents Anemia
It prevents from metabolic anemia and it is also supporting the erythrocytes production as well, therefore preventing from chronic fatigue and weakness.
Helps Digestion
This vitamin has the ability to break down foods inside our stomach, stimulate our metabolism, as well as support our digestive system’s function. It is also able to keep the healthy gut bacteria in our stomach and prevent from harmful bacteria.
Also this vitamin has the ability to prevent from inflammatory bowel disease, digestive issues, and Candida overgrowth.
Prevents Heart Disease and Stroke
The risk of heart diseases is elevated by the increasing of the homocysteine levels, and the vitamin B12 is able to lower these levels, therefore decreasing the risk of any heart diseases and stroke.
Strengthens The Bones
Experts are recommending this vitamin especially for people who are dealing with osteoporosis and other bone issues, because it can lower the homocysteine levels.
Boost Energy Levels
Being in lack of this vitamin, simply means your body cells are almost starving, which is why you will start to feel weakness and tiredness. Also you need this vitamin for the process of converting the carbs you consume into sugar that your body can use, and that sugar is later used as an energy source.
Prevents Alzheimer’s Disease
You can effectively treat or prevent from Alzheimer’s disease by consuming foods that contain a lot of vitamin B12.
Healthy Hair & Skin
Since this vitamin is very important for the process of cell production, it means that it is also highly needed to maintain the health of our hair, skin and nails. it is able to treat skin inflammation, blemishes, acne, redness, dryness, soothe psoriasis and eczema. This is why it is able to boost our hair health and strengthen our nails.
Now knowing some of the health benefits that this vitamin can provide, you are aware how much you can suffer from the deficiency of this vitamin, it will prevent from diseases and health issues in the long run, also it will prevent from neurological conditions.
Which is why you need to know the warning sign that your body sends you that it is in lack of this vitamin, if you want to prevent from some more serious health issues and diseases.
Most common signs of vitamin B12 deficiency:
- Inability to concentrate
- Poor memory
- Poor appetite
- Digestive issues like, cramping, diarrhea or nausea
- Poor dental health
- Abnormal heart problems
- Mood changes such as anxiety and increased depression
- Breathing difficulties
- Joint pain
- Needles and pins
- Pale skin
- Forgetfulness
- Eye issues
- Muscle weakness
- Dizziness
- Fatigue
If you are willing to normalize your vitamin B12 levels, and prevent from the many health issues, simply increase the intake of these foods that contain a lot of vitamin B12:
- Raw milk (1 mg in 1 cup)
- Trout (9.1 mg in one fillet)
- Turkey (1.1. mg in 3 oz)
- Mackerel (15.3 mg in 3 oz)
- Sardines (13.3 mg in one cup)
- Beef tenderloin (0.9 mg in 3 oz)
- Salmon (19.5 mg in one filet or 108 g)
- Tuna (9.3 mg in 3 oz)
- Herring (18.7 mg in one filet or 143 g)
- Chicken and beef liver (81 mg in 3 oz)
- Lamb (0.8 mg in 3 oz)
And we also give you some sources of vitamin B12 that are non-vegan:
- Cereals
- Nutritional yeast
- Plant based milk (soy milk, almond milk, coconut milk)
- Cheese
Here are the guidelines given by the NH for the Recommended Dietary Allowance for this vitamin:
- Infants from 0 to 6 months: 0.4 micrograms
- Infants from 7 to 12 months: 0.5 micrograms
- Toddlers from 1 to 3 years: 0.9 micrograms
- Children from 4 to 8 years: 1.2 micrograms
- Children from 9 to 13 years: 1.8 micrograms
- Adult Men and Women over the age of 14: 2.4 micrograms
- Pregnant Women: 2.6 micrograms
- Breastfeeding Mothers: 2.8 micrograms
Source: thehealthyfoodhouse.com
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