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Organic food

Natural vitamin B12 - why take it

Natural vitamin B12 is also known as cobalamin. Vitamin B12 is found in its natural form in nature, exists in the human body, created by a bacterium that lives in our intestines and can be procured through the intake of certain foods of animal and plant origin that are rich in it. In this article of"Biopedia" we will share how to get vitamin B12 and how to avoid its deficiency in our body.

Natural vitamin B12 is water-soluble and takes part in a number of vital processes in the human body, including the production of red blood cells, maintenance of nervous system health, absorption of energy from the food we consume, the construction of DNA and RNA. Natural vitamin B12 is a constituent of every single cell of the human body.

It is possible and relatively common to suffer from a deficiency of this vital vitamin.

It is therefore important, once such a deficiency has been identified, to increase the intake of foods that are rich in this vitamin, as well as to take it in supplement form through appropriate preparations.

Natural vitamin B12 deficiency - what are the symptoms?


Unfortunately, it is quite difficult to establish a deficiency of this vitamin, because the symptomatology in this condition resembles symptoms of many other conditions from which the human body can suffer.

This is why prophylaxis and regular consultations with a doctor to monitor your condition is important. Some of the most common symptoms of natural vitamin B12 deficiency include fatigue, lethargy, difficulty breathing, pale skin, sometimes with a yellowish tinge, mouth aphthae, sensations in the extremities as from being pricked with a needle, impaired vision, difficulty in mental function, lack of concentration, depression.

As you can see, none of these symptoms are unique to this vitamin deficiency condition, which is what makes it so difficult to detect.

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The most severe form of vitamin B12 deficiency is autoimmune disease, a type of anemia.

This condition is exacerbated by the body's inability to absorb the vitamin because the stomach does not produce a specific glycoprotein that is needed for its absorption.

Natural vitamin B12 - who is at risk of deficiency?

Anyone who does not eat a balanced and varied diet, the elderly, people with poor digestion - all of these groups of people are at a higher risk of developing a deficiency of natural vitamin B12.


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In addition, people with diseases such as colitis and Crohn's disease are also very often deficient because they cannot absorb enough of the vitamin through food intake.

It is recommended that people who are on a strict vegan diet take vitamin B12 in the form of supplements.

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This is because the vegan diet excludes almost all food products that are rich in this important vitamin.

People who eat only plant foods should have their vitamin B12 levels tested regularly. It is also important for pregnant and breastfeeding women to regularly monitor their blood levels of this vitamin.

The good news is that vitamin B12 is needed in very small doses for daily intake to deal with a deficiency state and in maintaining its levels in the body.

The recommended dose of this vitamin for adults is 1.5 micrograms per day. Most people meet the body's need for this vitamin through food intake anyway.


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Foods that are rich sources of this vitamin are:

Animal livers and kidneys - animal organs are among the richest sources of this vitamin, especially those from lambs. Only one hundred grams of such products a day supply the body with an ample dose of the vitamin. In addition to this vitamin, lamb liver is also extremely rich in copper, selenium, vitamin A and vitamin B2.

Mussels - Mussels are not only a delicacy of the sea, but also a rich source of much needed vitamin. Mussels are extremely rich in protein, iron and a number of antioxidants.

Sardines - these fish may be small, but they are packed with vitamin B12. In addition, sardines are a great source of omega-3 fatty acids, which are extremely good for the body.

Beef - besides being an excellent source of the vitamin, beef also provides us with other B vitamins - vitamins B2, B3 and B6, zinc and selenium.

Tuna - tuna is a commonly eaten and preferred fish and it's no wonder why. Besides being rich in vitamin B12, this fish is an excellent source of protein, a number of vitamins and minerals.

Salmon - another tasty and popular fish that supplies us with the vitamin our body needs.

Milk and dairy products - in them we can also find large quantities of vitamin B12. In addition, through these products we can get many more vitamins, proteins, minerals, etc.

Eggs - just like meat and dairy products, we can rely on eggs for daily doses of vitamin B12.

Vitamin B12 is responsible for a number of vital functions in the body. Therefore, it is important to eat a balanced diet to get enough of this vitamin through food. When this vitamin is deficient, supplementation is also recommended.

See also:
Organic products - how are they better than conventional?
Gluten-free flour - everything you want to know
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