Vitamin B12 Foods: 9 Great Sources – Nutrition

What is Vitamin B12?

from healthella
What is Vitamin B12?

Vitamin B12 is a water-soluble solution that is an essential nutrient for good health. It is responsible for proper neurological function, red-blood-cell formation, and DNA synthesis. The other name for Vitamin B12 is cobalamin which is naturally present in some food and synthesized by bacteria in the small intestine. It also releases energy from food.

Why is Vitamin B12 Essential?

The human body absorbs Vitamin B12, which repairs body tissue and makes red blood cells. It is also beneficial for the healthy nervous system. In case of deficiency of Vitamin B12, it may lead to several health problems. For example, if you don’t have enough Vitamin B12 in the body, it may cause Anemia which means your body has fewer red blood cells than it needs. Secondly, a person deficient in Vitamin B12 may have neuropathy, which is related to nerve damage; And causes tingling and numbness in the hands and feet.

Some of the symptoms of Vitamin B12 deficiency include the following:

  • Weight loss
  • Sore Throat
  • Bowel Upsets
  • Rapid heart rate
  • light-headedness
  • Tiredness

 

Best Sources of Vitamin B12

Vitamin B12 plays a vital role in human body development, and its deficiency may lead to complications. Therefore, it is essential to consume food that has vitamin B12 to ensure healthy bodily functions. Luckily, there are several ways of consuming vitamin B12, including both animal and vegan sources.

 

Conclusion

To conclude, Vitamin B12 is an essential nutrient for the human body for various reasons. Firstly, it boosts the immune system; secondly, it helps in blood reformation. And lastly, it enhances the nervous system and enables an individual to live a healthy and active. With numerous options available for boosting B12 levels, one can easily maintain the required Vitamin B12.

REFERENCES

  1. Teng F, Bito T, Takenaka S, Yabuta Y, Watanabe F. Yolk of the Century Egg (Pidan) Contains a Readily Digestible Form of Free Vitamin B12. J NutrSciVitaminol (Tokyo). 2016;62(5):366-371. DOI: 10.3177/jnsv.62.366. PMID: 27928125.
  2. Watanabe F. Vitamin B12 sources and bioavailability. ExpBiol Med (Maywood). 2007 Nov;232(10):1266-74. DOI: 10.3181/0703-MR-67. PMID: 17959839.
  3. Tucker KL, Olson B, Bakun P, Dallal GE, Selhub J, Rosenberg IH. Breakfast cereal fortified with folic acid, vitamin B-6, and vitamin B-12 increases vitamin concentrations and reduces homocysteine concentrations: a randomized trial. Am J ClinNutr. 2004 May;79(5):805-11. DOI: 10.1093/ajcn/79.5.805. PMID: 15113718.
  4. Allen, L. H., Miller, J. W., de Groot, L., Rosenberg, I. H., Smith, A. D., Refsum, H., &Raiten, D. J. (2018). Biomarkers of Nutrition for Development (BOND): Vitamin B-12 Review. The Journal of nutrition, 148(suppl_4), 1995S–2027S. https://doi.org/10.1093/jn/nxy201
  5. Czerwonka M, Szterk A, Waszkiewicz-Robak B. Vitamin B12 content in raw and cooked beef. Meat Sci. 2014 Mar;96(3):1371-5. doi: 10.1016/j.meatsci.2013.11.022. Epub 2013 Dec 1. PMID: 24361556.
  6. Nishioka, M., Tanioka, Y., Miyamoto, E., Enomoto, T., & Watanabe, F. (2007). TLC Analysis of a Corrinoid Compound from Dark Muscle of the Yellowfin Tuna (Thunnusalbacares). Journal of Liquid Chromatography & Related Technologies, 30(15), 2245–2252. https://doi.org/10.1080/10826070701451605
  7. Molina, V., Médici, M., Font De Valdez, G., & Taranto, M. P. (2012). Soybean-based functional food with vitamin B12-producing lactic acid bacteria. Journal of Functional Foods, 4(4), 831–836. https://doi.org/10.1016/j.jff.2012.05.011
  8. Mohammad MA, Molloy A, Scott J, Hussein L. Plasma cobalamin and folate and their metabolic markers methylmalonic acid and total homocysteine among Egyptian children before and after nutritional supplementation with the probiotic bacteria Lactobacillus acidophilus in yogurt matrix. Int J Food SciNutr. 2006 Nov-Dec;57(7-8):470-80. DOI: 10.1080/09637480600968735. PMID: 17162326.
  9. Naik, S., Bhide, V., Babhulkar, A., Mahalle, N., Parab, S., Thakre, R., & Kulkarni, M. (2013). Daily milk intake improves vitamin B-12 status in young vegetarian Indians: an intervention trial. Nutrition Journal, 12, 136. https://doi.org/10.1186/1475-2891-12-136
  10. Kittaka-Katsura H, Watanabe F, Nakano Y. Occurrence of vitamin B12 in green, blue, red, and black tea leaves. J NutrSciVitaminol (Tokyo). 2004 Dec;50(6):438-40. DOI: 10.3177/jnsv.50.438. PMID: 15895521
  11. Denter J, Bisping B. Formation of B-vitamins by bacteria during the soaking process of soybeans for tempe fermentation. Int J Food Microbiol. 1994 Apr;22(1):23-31. DOI: 10.1016/0168-1605(94)90004-3. PMID: 8060790.
  12. Ueta K, Takenaka S, Yabuta Y, Watanabe F. Broth from canned clams is suitable for use as an excellent source of free vitamin B12. J Agric Food Chem. 2011 Nov 23;59(22):12054-8. DOI: 10.1021/jf2037104. Epub 2011 Oct 25. PMID: 22026331.
  13. Watanabe, F., Yabuta, Y., Bito, T., &Teng, F. (2014). Vitamin B₁₂-containing plant food sources for vegetarians. Nutrients, 6(5), 1861–1873. https://doi.org/10.3390/nu6051861

Written by Greg M. Wilcox

With a background in medical research, I'm dedicated to unraveling the complexities of health and nutrition in a way that's easy to understand and implement. From debunking myths to sharing science-backed insights, my goal is to guide you on a journey towards optimal well-being.