Best Food Sources of Vitamin B 12 or Cobalamin

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Vitamin B12 is a water soluble vitamin and it originates from bacteria, fungi and algae. To work properly in the body, Vitamin B12 highly depends on a unique protein called intrinsic factor. Without this substance Vitamin B12 cannot function when it is needed. If someone lacks intrinsic factor in the body then he/she can face the Vitamin B12 deficiency as without that protein body cannot absorb Vitamin B12 properly from the foods. Also, it has a critical relationship with Vitamin B6. Because Vitamin B6 is required for proper absorption of vitamin B12, lack of Vitamin B6 in the body results poor absorption of Vitamin B12.

Two most important functions of Vitamin B12 are developing nerve cells and forming red blood cells. It is an important vitamin for building proteins in the body. It is also essential for protein, carbohydrate and fat metabolism. By converting carbohydrates into glucose, Vitamin B12 helps to produce energy and reduces depression and fatigue. Vitamin B12 is very important for digestive system as well. It is also crucial for the heart health. It helps to lower cholesterol levels, controls blood pressure and protects from heart attack and stroke.  Vitamin B12 is known for protecting cancers such as breast, colon, lung, and prostate cancer. Adequate amount of Vitamin B12 in the body improves the health of skin & hair significantly.

Lack of Vitamin B12 in the body can lead to nervousness, depression, memory related problems, heart palpitations and tingling or numbness in feet. In addition, Vitamin B12 deficiency symptoms can be including weakness, red and sore tongue, dandruff and menstrual problems. It is important to note that Vitamin B12 is associated with prevention and cure with many diseases & health conditions including anaemia, arthritis, asthma, atherosclerosis, cancer, fatigue and Crohn's Disease.

Best Food Sources of Vitamin B 12:

You can get Vitamin B12 from your diet. It can be found in a wide variety of animal foods and is added to some fortified foods. Given below is a list of foods that provide good amounts of Vitamin B12.

  • Salmon
  • Sardines
  • Shrimps
  • Scallops
  • Halibut
  • Liver
  • Poultry
  • Lamb
  • Eggs
  • Caviar
  • Milk
  • Yogurt
  • Dairy Products
  • Fortified Soymilk
  • Fortified Cereal

Important Note: High levels of vitamin B12 can lead to cirrhosis or hepatitis. Although it is rare but high levels may be found in people with diabetes or who are obese.\

Recommended Dietary Allowances (RDAs) for vitamin B12:

Life Stage
Recommended Amount
Birth to 6 months
0.4 mcg
Infants 7–12 months
0.5 mcg
Children 1–3 years
0.9 mcg
Children 4–8 years
1.2 mcg
Children 9–13 years
1.8 mcg
Teens 14–18 years
2.4 mcg
Pregnant teens and women
2.6 mcg
Breastfeeding teens and women
2.8 mcg

Vitamin B12 can interact or interfere with medicines that you take, and in some cases, medicines can lower Vitamin B12 levels in the body. Consult your doctor before taking any supplements and tell him/her about any dietary supplements and medicines you take.

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Rachmat Tubagus said...

Thanks for share about Vit B12. if we lack of vitamin B12 can lead to anemia perniciosa

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