The importance of B12 Vitamin is understated with current nutrition trends, specially for vegans. It is vital for proper brain functioning and communication between nerves and considering the main source of vitamin B12 are animal sources, mentioning its necessity in a daily balanced diet is crucial for a holistic nurturing of your body. Below are some of the symptoms of Vitamin B12 deficiency as well as natural daily needs and sources of this vital nutrient, alongside with the blood type indications (coming soon).
Vitamin B12 can prevent depression and other mood disorders. Ultimately, neurological disturbances result from prolonged vitamin B12 deficiency. Fatty liver can be prevented by vitamin B12.
In addition to anemia, deficiency symptoms include glossitis, degeneration of the spinal cord, loss of appetite, gastrointestinal disturbances, fatigue, pallor, dizziness, hypotension, disorientation, numbness, tingling, hallucinations, and, eventually, “megaloblastic madness” (psychosis). Vitamin B12 deficiency is often present in patients with dementia. The need for vitamin B12 is increased by hyperthyroidism, parasitism, and pregnancy. Excesses are excreted in the urine.
The body’s need is small:
Infants
0-0.5 year: 0.3mcg
0.5-1 year: 0.5mcg
Children
1-3 years: 0.7mcg
4-6 years: 1.0mcg
7-10 years. 1.4mcg
Young adults and adults
11+ years: 2.0mcg
Pregnant: +0.2
Lactating: +0.6mcg
The vitamin is not found in plants, but is produced by bacteria in the digestive tract of animal, or by microbial fermentation of foods.
Sources containing more than 10mcg/100 grams are organ meats (liver, kidney, heart), clams, and oysters. Good sources (3 to 10mcg/100 grams serving) are nonfat dry milk, crab, salmon, sardines, and egg yolk. Moderate amounts (1 to 3mcg/100 grams serving) are found in meat, lobster, scallops, flounder, swordfish, tuna, and fermented cheese. Other sources Other sources include fermented soybean products, poultry, fluid milk products, and nutritional yeast. Vitamin B12 is affected at temperatures above 100 degrees Celsius, therefore of the vitamin is lost when meat is cooked on a hot grill.
Source: The Nutrition Desk Reference, Third Edition, Ed Keats