The human body needs several nutrients to stay healthy and functional: protein, carbohydrates, fiber and vitamins. They are responsible for important functions in the body and when they are below normal levels they can end up causing some long term problems.
Vitamins are essential in the human body, functioning as additives for many important functions, even if they do not function as energy or cellular replacement material.
They need to be ingested through food, as the body does not produce the essential vitamins on its own. You need to have a healthy and balanced diet to maintain the levels of these nutrients properly in the body.
And one of the most important vitamins to eat is vitamin B12. Learn more about this substance, find out how to get it, its importance to your body and what can happen if you are deficient in this vitamin.
5 Amazing Benefits Of Vitamin B12
Like every essential vitamin, B12 has a number of incredible benefits for your body in the short and long term. Check out:
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1. Maintenance of nervous system functions: According to nutritionist and Master of Health Sciences at USP, Patricia Cruz, one of the main benefits of vitamin B12 is the aid in the synthesis of neurotransmitters, essential chemicals in the process of? communication? between cells and, therefore, in performing the most diverse internal and external actions of the body.
2. DNA Formation: Also according to Patricia, vitamin B12 is one of the substances responsible for the formation of cellular DNA. Ingestion of this vitamin is essential in this regard, after all damage to this component of the cell can lead to mutations that eventually lead to the development of some cancer.
3. Nerve cell protection: The expert also points out that vitamin B12 plays an important role in the protection of nerve cells, as it is a major component of the myelin layer, which protects neurons and regenerates damage to these cells. Thus, its consumption may help to retard or prevent diseases caused by neuronal degeneration (such as dementia).
4. Increases fertility: Vitamin B12, acting directly on DNA, along with folic acid, allows women to increase fertility, helping those who are likely to become pregnant. It also helps in increasing ovulation. In addition, vitamin B12 considerably reduces the chances of miscarriage.
5. Prevents anemia: Vitamin B12 is an important component in the formation, maturation and protection of red blood cells to keep them healthy and prevent the development of anemia.
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That is, consuming vitamin B12 is essential to maintain a number of functions of your body.
What Vitamin B12 Deficiency Can Cause
According to nutritionist Patricia Cruz, vitamin B12 deficiency brings a series of short and long term problems.
In the short term she may experience loss of muscle strength, fatigue, aches and dizziness. In the long run, it can cause mental confusion, vision problems, hyperhomocysteinemia (a marker that raises the risk of heart problems) and anemia.
In cases of more severe disabilities, it can lead to neuropathy, leading to partial or complete loss of movement.
Vitamin B12 deficiency can be mainly caused by low consumption of foods that are the main sources of vitamin B12. But that is not the only reason.
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According to Patricia, it can also occur due to deficiency of intrinsic factor production, parental cells or even changes in plasma transport.
This deficiency can be driven into at-risk groups such as restricted vegetarians, the elderly, and patients with gastrectomy or other stomach diseases such as ulcers and neoplasms.
In cases of deficit, increased consumption of vitamin B12-rich foods is indicated and, depending on the case, supplementation is prescribed.
Folic acid is also an important ally to prevent this nutrient deficiency. Coupled with a good diet, both help to prevent anemia, improve fertility and also keep homocysteine levels low. Patricia Cruz points out that some studies indicate that this substance is a risk factor for cardiovascular disease.That is, consuming folic acid and vitamin B12 also helps to prevent heart problems.
Where to find vitamin B12
Ok, now you know that vitamin B12 is important to your body and that it is therefore essential that you maintain proper intake of it.
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Remember that the indicated amount of consumption for adults is 2.4mg per day. But then, where to find it?
See in the table which foods are rich in this vitamin:
You noticed that there is no shortage of foods to consume and ensure a good amount of vitamin B12, right? However, there is a detail: did you realize that there are no vegetables included in this list? This is why there is a concern for anyone who is vegan or vegetarian.
Vitamin B12, Vegetarianism and Veganism
As we mentioned earlier, vegetarians and vegans are part of the risk group for vitamin B12 deficiency. This is because, the main source of this substance is of animal origin and, due to restrictive diet, people who follow this philosophy of life need more care.
Nutritionist Patricia Cruz emphasizes the importance of doing from time to time the biochemical analysis of the concentration of vitamin B12 in the body, to check whether there are problems with the concentration or not. If necessary, supplementation should be chosen.
Vitamin B12 Supplementation
Vitamin B12 supplementation may eventually be indicated, as we have said, in severe cases with symptoms of vitamin B12 deficiency in the body.
It basically consists of ingesting products (capsules, tablets, injectables or suspensions) that contain the vitamin alone in the recommended daily amounts.
It is necessary to check the concentration of vitamin B12 in the body through an examination and opt for a replacement treatment from medical advice.
What too much vitamin B12 intake can cause
According to nutritionist Patricia Cruz, ingestion of this substance in amounts above the indicated may lead to an increase in lymphocytes (body defense cells), as well as changes in the spleen. Therefore, it is ideal that you maintain your daily intake and do not supplement yourself without the advice of a responsible professional.
So now that you know all about vitamin B12, just take care of your diet as needed and stay healthy.
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