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La vitamin b 12 - nutrition
Vitamin B12 is one of the eight vitamins that are part of the B complex. It is classified as a water-soluble vitamin and plays a key role in protein production, proper brain function and blood health. Unlike other water-soluble vitamins, B12 can be stored in the liver. However, any excess is eliminated from the body through the urine, as is the case with other vitamins of this type.
Below, we will explore its properties, characteristics and benefits, as it is one of the essential vitamins for the proper functioning of our body.
Vitamin B12 is essential to metabolize proteins, which makes it an essential element for the immune system by promoting the production of red blood cells.
In the nervous system, vitamin B12 plays a crucial role due to its positive impact on brain and neuronal function. In addition, it actively participates in the synthesis of amino acids essential for DNA formation. It is also a natural source of energy, fighting fatigue and tiredness.
High levels of vitamin B12 have been shown to be beneficial in the prevention of cancer, as there is a correlation between its deficiency and an increased risk of developing this disease. Likewise, this vitamin contributes to cardiovascular health, reducing the risk of heart attacks and heart disease, and also to the cerebrovascular system, decreasing the possibility of strokes.
All these benefits have led experts to consider vitamin B12 as one of the most important vitamins for the human organism, being indispensable for maintaining good health.
Vitamin B12 is only found in foods of animal origin, which presents a challenge for those who follow a vegetarian diet. However, it is easy to obtain it if you eat meat, fish, seafood, liver and poultry.
Below, we will explain how to solve this limitation in vegetarian diets.
Being more flexible than the vegan diet, the vegetarian diet allows obtaining vitamin B12 through products such as eggs and dairy products, which are not allowed in veganism. Another option is to consume fortified cereals, which although they do not contain vitamin B12 naturally, they acquire it during the fortification process.
If you prefer not to complicate things, you can always opt for a vitamin B12 supplement. There is no downside to getting all your intake of this vitamin from supplements.
Finally, it is important to keep in mind that the amount of vitamin B12 your body needs varies according to age and weight. For an average adult, the recommended dose is between 2.2 mcg and 2.6 mcg daily. Remember that any excess vitamin B12 will be eliminated naturally by your body.
