Vitamin B12 (another name is cyanocobalamin) is vital for the human body. The operation of many systems depends on it. A deficiency leads to anemia or anemia. Therefore, it is very important to prevent a deficiency of this element in the body. Where is vitamin B12 found, in addition to drugs? It is about the sources of cyanocobalamin and its main properties that will be discussed in this article.
Functions of Vitamin B12
The action of vitamin B12 is aimed, first of all, at ensuring the coordinated work of the central nervous system, respectively, and the whole organism. Cyanocobalamin is necessary to create layers that protect nerve fibers, so a lack of vitamin negatively affects the functioning of the brain and the emotional state of a person. Sufficient content of vitamin B12 in the diet ensures sound he althy sleep, prevents the development of depression, and helps to normalize blood pressure (where vitamin B12 is contained, will be described below). Cyanocobalamin regulates lipid and carbohydrate metabolism. Vitamin protects against obesity, prevents the accumulation of excess fat in the liver and throughout the body. Under its influence, the immune system is strengthened and the activity of leukocytes is stimulated. Vitamin B12 is directly involved in hematopoiesis and in the formation of bone tissue. If there is insufficient cyanocobalamin in the diet of a child or teenager, then the bones will grow much more slowly. Therefore, it is necessary to include in the daily menu products - sources of vitamin B12. We will talk about this now.
Cyanocobalamin in food
So, vitamin B12 - what foods contain it? First of all, it is food of animal origin. Of course, small amounts of cyanocobalamin contain soybeans, hops, the tops of some vegetables, lettuce, spinach, seaweed, yeast, but people consume these products quite rarely and in small doses. Also, vitamin B12 is in germinated wheat, the beneficial properties of which are known to many. A large amount of cyanocobalamin is included in products such as beef liver, egg yolks, kidneys, non-fat dry milk, salmon, herring, sardines, oysters, crabs. A slightly smaller amount of vitamin B12 contains beef, chicken, pork, seafood, hard cheese, and sour-milk products. Small amounts of cyanocobalamin are present in homemade soft cheese and liquid milk. Supporters of strict vegetarianism in this case suffer the most. Excluding from your menu not only meat, but also fish,cheese, milk, eggs, they are practically unable to get the necessary dose of vitamin B12.
Content of cyanocobalamin (µg) per 100 g of product
| In beef liver | 60 | In cottage cheese | 1, 0 |
| In the heart (offal) | 25 | Cheese | 1, 0 |
| In the kidneys (offal) | 20 | In Roquefort cheese | 0, 62 |
| In powdered milk | 4, 5 | In chicken | 0, 55 |
| In rabbit meat | 4, 3 | In a chicken egg | 0, 52 |
| In the brain (offal) | 3, 7 | In sweet condensed milk | 0, 5 |
| In the lung (offal) | 3, 3 | In cream | 0, 45 |
| In whole milk powder | 3, 0 | In condensed milk | 0, 41 |
| In beef | 2, 8 | In kefir | 0, 4 |
| In cod (fillet) | 1, 6 | Bmilk | 0, 4 |
| In Russian Cheese | 1, 5 | In sour cream | 0, 36 |
| In the product "Bifidolact" | 1, 4 | In ice cream cream | 0, 34 |
| In Poshekhonsky cheese | 1, 4 | In curdled milk | 0, 34 |
| In Dutch cheese | 1, 14 | In melted cheese | 0, 25 |
|
In Cheddar cheese |
1, 05 | In butter | 0, 07 |
Vitamin B12 tablets
This element is present in many vitamin complexes or nutritional supplements. Vegetarians, smokers, the elderly, people suffering from chronic diarrhea are recommended to take additional vitamin B12. The price in tablets of this remedy is in the range of 1000-1500 rubles per 100 pieces. Cyanocobalamin has a unique property - it can accumulate in the spleen, liver, lungs, kidneys. With a deterioration in nutrition, the supply of the vitamin will last for several years. However, to prevent deficiency, you should regularly eat foods that contain vitamin B12.
Daily dose of cyanocobalamin
An adult needs 2-3 micrograms of vitamin B12 per day, children (independing on age) - 0.3-2 mcg. This is the required minimum, with a decrease in which serious diseases can develop. During pregnancy or while breastfeeding, the daily requirement for cyanocobalamin increases by 2-4 times.
Consequences of vitamin B12 deficiency
Lack of cyanocobalamin leads to very adverse he alth effects. The most common of these are anemia and multiple sclerosis. In addition, a lack of vitamin B12 can be manifested by weakness, dizziness, and headache. Increased irritability, tearfulness are often observed, phenomena such as depression, mental disorder occur. With a lack of cyanocobalamin, sensitivity in the limbs decreases, vision and memory deteriorate. A significant deficiency leads to hallucinations and immunodeficiency states. Therefore, it is very important not only to know where vitamin B12 is found, but also to regularly consume foods that contain it.
Causes of cyanocobalamin deficiency
There are quite a few reasons for vitamin B12 deficiency. As a rule, cyanocobalamin deficiency is the result of disorders of the digestive system that prevent the normal absorption of vitamins. The reasons for this may be as follows.
- Pernicious anemia, in which there is a burning tongue, fatigue, weakness, stomach diseases caused by a deficiency of gastric juice, pain in the legs, difficulty walking.
- Atrophic gastritis is a condition in which the lining of the stomach becomes thinner. More than 30% of people over 50 suffer from thisailment.
- The consequences of a surgical intervention in which part of the intestine or stomach was removed.
- Illnesses affecting the small intestine: Crohn's disease, celiac disease, parasitic or bacterial overgrowth.
- Alcoholism.
- Autoimmune diseases (systemic lupus, Basedow's disease).
Vitamin B12 can also be depleted by prolonged use of birth control and other medications.
Overdose
Now you know where vitamin B12 is found. It is also very important to prevent its excess in the body, which is no less dangerous than a deficiency. With hypervitaminosis, conditions such as pulmonary edema, urticaria, thrombosis, and heart failure appear. An overdose of cyanocobalamin is possible only with the use of a synthetic analogue of vitamin B12. Therefore, it is very important to strictly follow the instructions and recommendations of the attending physician.
Important to know
The cause of vitamin B12 deficiency in the body can be not only the use of birth control pills, drugs or the presence of any disease. In some people, cyanocobalamin is not absorbed at all by the body. As a rule, these are elderly people. This is due to the fact that over the years the digestive system produces fewer acids necessary for the synthesis of vitamins. Therefore, cyanocobalamin, as well as iron, are absorbed much worse, which, in turn, can cause anemia. In this case, cyanocobalamin must be obtained in the forminjection.
Remember that natural foods are much he althier than a variety of nutritional supplements and vitamin complexes in tablets. Eat a balanced diet, try to eat foods daily that contain various elements, including vitamin B12. What products contain this substance and what benefits it brings to our body, you learned after reading the article.
