To maintain a healthy body vitamin B12 is essential. Vitamin B12 is also known as Cobalamin. Vitamin B12 is needed for the process of converting carbohydrates, fats and protiens from food into energy.
The most important function of vitamin B12 is to form healthy red blood cells.However, all cells need vitamin B12 to keep them healthy. The white blood cells among others need vitamin B12 to ensure the immune system functions properly. All the nerve cells in the body need vitamin B12 also to form there protective fatty layer.
The fatty layer is essential for all the nerves, but exspecially so for those in the brain. If there is not sufficient B12 in the body to create this protective layer then the brain will not function properly. Suprisingly the amount of vitamin B12 the body needs is relatively small,but needed on a regular basis. However, B12 on it's own is not enough because the body cannot absorb it easily. To help the body absorb B12 the stomach produces intrinsic factor, which enables more B12 to be absorbed.B12 is only found in animal food such as liver,fish,eggs and meat, but most people consume more than the recommended daily amount of B12.
Too much B12 is not a problemas the body can only absorb half of the B12 that is consumed. It is worth noting the body can recycle B12 which helps prevent B12 deficiency. However, strict vegetarians or vegans are likely to require a B12 supplement if they do not eat animal products. If the body dont get enoughB12 anaemia is the most common symptom. That is because there is not enough B12 to make healthy red blood cells. Anaemia can also be caused by the stomach not creating enough intrinsic factor to help absorb B12. The body tends to make les intrinsic factor around the age of 50 and supplemental B12 may be required. Kids are at risk of anaemia if they do not eat enough food that contain B12. Pregnant women need more B12 for the baby to grow an develop properly because it is absorbing B12 during the pregnancy.
Food Sources
Vitamin B12 is found in:
- Eggs
- Fortified foods such as soymilk
- Meat
- Milk and milk products
- Organ meats (liver and kidney)
- Poultry
- Shellfish
The body absorbs animal sources of vitamin B12 much better than plant sources. Non-animal sources of vitamin B12 vary in their amount of B12. They are not thought to be reliable sources of the vitamin.
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