Vitamin B12 is necessary for cell regeneration and the production of red blood cells. It also plays a role in the prevention of mood disorders and central border system disorders.
Since it is heavily found in works of animal origin, its deficiency is common in pregnant women for whom it is very valuable, in elderly people where the body absorbs more distress, vegans and vegetarians.
Recommended daily vitamin B12 needs are:
– 2.4 µg for adult men and women
– 2.4 µg for men and women over 50
– 2.6 mcg for pregnant women – 2.8 µg
VITAMIN B12 DEFICIENCY
Foods strong in terms of vitamin B12 fish and shellfish, cheese, milk, offal and eggs. Its deficiency is terrible for your health.
Here are the 8 most common symptoms of vitamin B12 deficiency.
Vitamin B12 plays a valuable role in transmitting border alerts. Deficiency may result in the daytime and nighttime muscle cramps. In many cases, a three-month vitamin B12 treatment allows the body to rebalance itself, which reduces cramps.
Loss of Stability
Vitamin B12 helps the body to be well-coordinated and maintain stability. If you have difficulty moving, it may be due to a vitamin B12 deficiency. In such cases, a specialist should be consulted.
Vitamin B12 helps maintain great border stability. A lack of valuable vitamin B12 can lead to very finitude and tension. Some people may even feel anxious and depressed.
In case of vitamin B12 deficiency, anemia (unusual decrease in the level of hemoglobin in the blood) may occur. Symptoms of anemia include tiredness, weakness, shortness of breath, or dizziness.
Vitamin B12 deficiency can change the appearance and color of the tongue. Swelling may appear on the tongue, which can become red and painful. In addition to a swollen tongue, individuals with a valuable vitamin B12 deficiency may also develop mouth sores.
Vitamin B12 helps the digestive system. Vitamin B12 is essential for good digestion. Constipation, even vomiting accompanied by abdominal pain, digestive disorders, and also in cases of loss of appetite, and vitamin B12 deficiency may be experienced.
Vitamin B12 deficiency can affect memory and concentration status. Its deficiency can lead to states of confusion and disorientation. These neurological conditions should be taken seriously and a specialist should be consulted.
Vitamin B12 contributes to the production of myelin, the membrane that protects borders. Therefore, vitamin B12 deficiency can damage myelin production and cause tingling sensations, muscle weakness, and motor difficulties.
FOODS STRONG FOR VITAMIN B12
To meet the daily requirement of vitamin B12, it is necessary to maintain a varied and stable diet. In addition, foods rich in vitamin B12 should also be consumed.
One of the most adequate food groups containing vitamin B12 is offal. 100 g of lamb, turkey and veal kidney contains 37 µg to 77 µg of vitamin B12. 100 g of cooked lamb liver contains 74.1 µg of vitamin B12. 100 g of cooked veal liver contains 71.4 µg of vitamin B12. In addition, 100 g of red meat contains 2 µg to 4 µg of vitamin B12.
If offal is not for you, you can get the vitamin B12 you need from sea artifacts. Cooked mackerel contains 19 µg/100 g, cooked tuna 11 µg/100 g sardines 9 µg/100 g, and baked salmon 4 µg to 6 µg/100 g of vitamin B12.
Dairy Products and Eggs
Vitamin B12 is also found in other foods of animal origin, such as egg yolks (approximately 3 µg for 2 to 4 egg yolks) and dairy products. 100 grams of milk contains 0.3 to 0.4 μg of vitamin B12.