Where is vitamin B12? Vitamin B12 in which foods? Sources of vitamin B12

Vitamin B12 (another name - cyanocobalamin) is vital for the human body. Many systems depend on it. A deficiency leads to anemia or anemia. Therefore, it is very important not to allow the deficiency of this element in the body. Where does vitamin B12, in addition to drugs? It is the sources of cyanocobalamin and its basic properties that will be discussed in this article.

Functions of vitamin B12

The action of vitamin B12 is directed, first of all, to ensuring the well-coordinated work of the central nervous system, and, accordingly, of the whole organism. Cyanocobalamin is needed to create layers that protect nerve fibers, so the lack of vitamin has a negative effect on the functioning of the brain and on the emotional state of a person. A sufficient amount of vitamin B12 in the diet provides a sound healthy sleep, prevents the development of depression, promotes the normalization of pressure (where vitamin B12 is contained, will be described below). Cyanocobalamin regulates lipid and carbohydrate metabolism. Vitamin protects against obesity, does not allow the accumulation of excess fat in the liver and throughout the body. Under his influence, the immune system is strengthened and the activity of leukocytes is stimulated. Vitamin B12 takes a direct part in the blood and in the formation of bone tissue. If the ration of a child or adolescent is insufficient cyanocobalamin, the bones will grow much more slowly. Therefore, it is necessary to include in the daily menu products - sources of vitamin B12. We will now talk about this.

Cyanocobalamin in food

So, vitamin B12 - in what products is it contained? First of all - it's food of animal origin. Of course, cyanocobalamin in small amounts contain soy, hops, some vegetable vegetables, green salad, spinach, sea kale, yeast, but these people use people very rarely and in small doses. Also vitamin B12 is in sprouted wheat, the useful properties of which are known to many. A large amount of cyanocobalamin is a part of such products as beef liver, egg yolks, kidneys, low-fat dry milk, salmon, herring, sardines, oysters, crabs. A slightly smaller amount of vitamin B12 contains beef, chicken, pork, seafood, hard cheese, sour-milk products. In small quantities, cyanocobalamin is present in home soft cheese and liquid milk. Proponents of strict vegetarianism in this case suffer most. Excluding from the menu not only meat, but also fish, cheese, milk, eggs, they practically have no opportunity to receive the necessary dose of vitamin B12.

The content of cyanocobalamin (μg) per 100 g of product

Vitamin B12 in tablets

In many vitamin complexes or food additives, this element is present. Vegetarians, smokers, elderly people, people with chronic diarrhea, it is recommended to take vitamin B12 additionally. The price in tablets of the given means is in limits of 1000-1500 rubles for 100 pieces. Cyanocobalamin has a unique property - it can accumulate in the spleen, liver, lungs, kidneys. If the food supply deteriorates, the vitamin will last for several years. However, in order to prevent a deficit, you should regularly eat those foods where there is vitamin B12.

Daily dose of cyanocobalamin

Adults per day need 2-3 mcg of vitamin B12, children (depending on age) - 0.3-2 mcg. This is the required minimum, with the reduction of which serious diseases can develop. During pregnancy or during breastfeeding, the daily requirement for cyanocobalamin increases by 2-4 times.

Consequences of vitamin B12 deficiency

The lack of cyanocobalamin leads to very adverse health consequences. The most common of these are anemia and multiple sclerosis. In addition, a lack of vitamin B12 may manifest weakness, dizziness, headache. Often observed increased irritability, tearfulness, there are such phenomena as depression, mental disorder. 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 contained, but also to regularly eat products in which it is present.

Causes of cyanocobalamin deficiency

There are a lot of reasons for the lack of vitamin B12. As a rule, the deficiency of cyanocobalamin is a consequence of disorders of the digestive system that interfere with the normal digestibility of vitamins. The reasons for this may be as follows.

1. Malignant anemia, in which there is burning tongue, fatigue, weakness, stomach diseases caused by a deficiency of gastric juice, leg pain, difficulty walking.
2. Atrophic gastritis is a condition in which the gastric membrane is thinned. More than 30% of people over 50 years old suffer from this disease.
3. The consequences of surgical intervention, in which part of the intestine or stomach was removed.
4. Ills that affect the small intestine: Crohn's disease, gluteal disease, the multiplication of parasites or bacteria.
5. Alcoholism.
6. Autoimmune diseases (systemic lupus, Basedova's disease).

Also, the vitamin B12 supply can be depleted as a result of prolonged intake of contraceptives and other medications.

Overdose

Now you know where vitamin B12 is contained. It is also very important not to allow its overabundance in the body, which is no less dangerous than the deficit. With hypervitaminosis, there are such conditions as pulmonary edema, urticaria, thrombosis, heart failure. An overdose of cyanocobalamin is possible only with the use of a synthetic analogue of vitamin B12. Therefore, it is very important to follow the instructions and recommendations of the attending physician.

It is important to know!

The cause of vitamin B12 deficiency in the body can be not only the reception of birth control pills, medications or the presence of any disease. In some people, cyanocobalamin is not absorbed by the body at all. As a rule, these are elderly people. This is due to the fact that over the years the digestive system produces less acid necessary for the synthesis of vitamins. Therefore, cyanocobalamin, as well as iron, is much worse absorbed, which, in turn, can cause anemia. In this case, cyanocobalamin must be obtained in the form of injections.

Remember that natural foods are much more useful than a variety of food additives and vitamin complexes in tablets. Eat in a balanced way, try to eat foods that contain different elements, including vitamin B12. In what products this substance is contained and what benefits it brings to our body, you learned after reading the article.