Find out what foods contain vitamin B12. Signs of Vitamin B12 deficiency and vitamin deficiency

Vitamins are biologically active substances that perform a huge number of functions in the body. Since ancient times, people began to notice that a monotonous diet, even consisting of very high-calorie and healthy foods, is ultimately capable of harming health. A good example is China. There was observed a very strange, at first glance, situation: rich people, eating well, were ill with many diseases, which the common people did not even guess. Modern methods of research have made it possible to determine the cause of this paradox. It turns out that the whole point is that the poor's diet consisted of brown rice, containing vitamins and trace elements, while the elite preferred exclusively white grains, in which, apart from starch, there was practically nothing left after cleaning. Today, science knows many kinds of biologically active substances that perform very important functions in the body.

Vitamin B12

Cyanocobalamin, as in a scientific environment is called vitamin B12, in foods of animal origin is contained in sufficient quantities. It is quite enough to meet the daily needs of the average person. At the same time, vitamin B12 is included in most dietary biological supplements, which is due to the number of functions that it performs.

In its pure form, cyanocobalamin was isolated only in 1848, and its molecular structure was established in 1953. Such a slow development, uncommon for modern science, is explained by the very complex chemical structure of matter.

In order to synthesize vitamin B12 in the laboratory, it also took a long time. This lesson was dedicated to 10 years of his life by the well-known chemist RB Woodward. He managed it only in 1971. The most significant difference of cyanocobalamin from other vitamins is that its molecule contains a cobalt atom.

Daily requirement

What foods contain vitamin B12, in what quantities do they need to be eaten so that the body does not lack this biologically active substance? These questions are often asked by people who have learned about the benefits of cyanocobalamin.

In fact, the daily dosage of vitamin B12 for an average person is no more than 0.005 milligrams. Such figures are surprising, because such a meager amount is unlikely to seriously affect health. In fact, everything is not so simple. Scientists have found that the lack of vitamin B12 in a person's diet or even a small deficit in it can cause irreparable damage to health.

Categories of people who need high doses of vitamin B12

The daily intake of cyanobalamine is recommended for pregnant and lactating women. The biological processes taking place in their body, consumed 2-3 times more vitamin B12 than the average person.

For people engaged in heavy physical labor and athletes, the above indicators may be even higher. First of all, this is due to a number of functions that perform products containing B12. So, for example, cyanocobalamin has the ability to fight anemia, which is very important for high heart loads. For this, it is also called anti-anemic vitamin.

With age, the body becomes increasingly difficult to use food vitamin B12. Therefore, doctors recommend that people over 50 years of age use special nutritional supplements containing easily digestible forms of cyanocobalamin.

Importance for the body

The anti-anemic function of vitamin B12 is far from the only one. The human body is regulated by enzymes, which include cyanocobalamin. This means that its deficiency can lead to a violation of carbohydrate, protein and lipid metabolism. This factor can manifest itself with various negative symptoms, the main of which is fatigue and poor appearance.

Vitamin B12 for hair means roughly the same as calcium for teeth and bones. Studies have confirmed that deficiency of cyanocobalamin is one of the causes of early baldness in men and the appearance of problems of split ends in women. There are special products containing vitamin B12 for hair. They are made in the form of masks, sprays and shampoos.

Deficiency of anti-anemicemic vitamin

The lack of vitamin B12 is not immediately apparent. Before the appearance of the first symptoms may take several years. This does not mean that you can not care less about your diet, because a deficiency of cyanocobalamin leads to such a terrible illness as anemia, which in people is called anemia. In order to avoid this, you need to know what foods contain vitamin B12, and consume them for food.

The appearance of weakness, dyspnea, rapid heartbeat, even after a little physical exertion, are symptoms in which it is necessary to consult a doctor. Since this can be the beginning of anemia. Cyanocobalamin is involved in the formation of erythrocytes, so when its lack of red blood cells in the blood becomes small and they do not cope with their functions.

Doctors, conducting a survey of vegetarians who have been diagnosed with vitamin B12 vitamin deficiency, have found that most of them have serious disorders in the work of the nervous system. In addition, the complete absence of this biologically active substance in the diet leads to the development of an inflammatory process, usually starting with the tongue.

Replenishment of the deficit

The lack of cyanocobalamin appears not only with malnutrition. To a deficit, for example, can lead to infection by parasitic worms. They can take biologically active substances from food entering the intestine. The course of anthelmintic agents can be considered as a preventive tool for combating vitamin deficiency.

Abuse of bad habits, among other things, leads to liver disease, in which a healthy person has a certain amount of cyanobalamin. Therefore, when there are signs of vitamin deficiency, it is necessary to abandon alcohol and tobacco. The use of a large amount of sweet and fat also leads to suppression of the liver's storing function, so use them in moderation.

All of the above methods are preventive and restorative, while the lack of anti-anemic vitamin in the formulation of an accurate diagnosis is eliminated by injecting drugs containing higher doses of cyanocobalamin. In addition, the patient is prescribed diet food, which must contain products of animal origin.

Excess antianemic vitamin

To find out what foods contain vitamin B12 in order not to eat it more than it should be. Cyanocobalamin is a water-soluble substance, so its excess is easily removed from the body by the excretory system.

The use of vitamin B12 is absolutely safe. Even with regular excess of the recommended rate, the health risk is minimal. Exceptions may be injections, as a single injection of a large amount of cyanocobalamin intramuscularly can lead to pulmonary edema.

Sources of vitamin B12

Vegetable products do not contain cyanocobalamin. This is the main thing that you need to know to those who want to replenish his stock in your body. That is why people who are adherents of vegetarianism are at risk and are most often prone to anemia.

In fact, it is not difficult for the average person to get the daily rate of this biologically active substance from ordinary food. After all, in his diet, as a rule, includes products containing _B12 , like eggs, milk, cottage cheese, meat.

For those who for some reason do not use animal products, you can advise to pay attention to brewer's yeast. Regular intake of this biologically active food supplement for 2-3 weeks will help get rid of vitamin B12 deficiency. Vegetarians also produce a variety of products artificially enriched with cyanocobalamin. It can be breakfast cereals, bread and even chocolate.

Interaction of vitamin B12 with other substances

Cyanocobalamin is readily soluble in water. When exposed to sunlight, it loses its biological activity. Can be stored for a long time in a dry and dark place. To high temperatures, vitamin B12 is stable, so when cooking products containing it, it breaks down to an insignificant extent.

For the best assimilation of any biologically active substance you need to know what it is better to use. In the case of cyanocobalamin it will be dairy products and fruits, as they complement each other.

If you look more closely at the products in which vitamin B12 is contained, it becomes clear that its connection with calcium is the optimal combination. An example is cottage cheese and cheese. As for fruits, most of them contain ascorbic acid, which together with cyanocobalamin participates in protein, carbohydrate and lipid metabolism.