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Hello everyone, my darlings! Today we’re going to talk about a little essential thing that works wonders in our body… vitamin B12! Yes, yes, you read correctly, this vitamin that our little ones constantly talk to us about after their biology lessons. But what’s so special about this vitamin B12? And why is it so important to include it in our daily plate? I know, I know, you’re curious. So, put on your aprons and get ready to dive into the fascinating world of vitamin B12!
You don’t need to be a nutrition expert to understand that this vitamin plays a crucial role in our body, at all ages of life. Also known by the sweet name cobalamin, vitamin B12 is the guest of honor in many processes in our body, such as cell division, the functioning of our brain, the formation of red blood cells and protein metabolism. And since we are greedy beings, we must consume this vitamin through our diet. So, hold on tight, we’re going to take a lovely culinary journey to discover where our precious vitamin B12 is hidden!
What is vitamin B12?
Definition and role of vitamin B12
Ah, vitamin B12, our little ones never stop talking to us about it because of their biology classes! So, vitamin B12, also called cobalamin, is essential to our body. It is the guest of honor in many processes in our organization. Including cell division, normal brain function, red blood cell formation and protein metabolism.
Daily requirements for vitamin B12
Speaking of needs, how much vitamin B12 does your body need per day? Children need about 1.5 micrograms per day, while adults and adolescents need 2.4. If you’re pregnant or breastfeeding, that goes up to 2.6 or 2.8 micrograms.
The superpowers of vitamin B12
Benefits for the nervous system
Vitamin B12 is like super mom for nerves! It helps protect and maintain the sheaths that cover and protect the nerves. Without it, these sheaths can deteriorate, which can lead to neurological problems.
Contribution to the production of red blood cells
Vitamin B12 is the midwife of red blood cell production. In fact, it promotes their formation, and therefore helps prevent anemia.
Support for physical and mental energy
Who doesn’t need a boost of energy? Vitamin B12 helps convert the foods we eat into glucose, which gives our bodies energy. So, say goodbye to fatigue with a good dose of vitamin B12!
Prevention and treatment of certain diseases
Research has shown that vitamin B12 may help prevent or treat certain illnesses, such as depression, Alzheimer’s disease, and heart disease.
Signs of vitamin B12 deficiency
Common Symptoms of Vitamin B12 Deficiency
If your body lacks vitamin B12, you may experience fatigue, dizziness, paleness, loss of appetite, memory problems, or even irritability.
Consequences of prolonged vitamin B12 deficiency
If this deficiency persists, it can lead to serious disorders, such as pernicious anemia, degeneration of the spinal cord, or even mental or nervous disorders.
How to prevent vitamin B12 deficiency?
Adopt a balanced diet
A diet well stocked with sources rich in vitamin B12 can help prevent its deficiency. Later we will discuss these food sources.
Think about food supplements
Sometimes, despite eating a balanced diet, some people may have difficulty absorbing vitamin B12. Food supplements can then be a valuable ally.
Where to find vitamin B12 on your plate?
Animal sources of vitamin B12
Meats and offal rich in vitamin B12
For meat lovers, vitamin B12 is particularly present in liver, kidney, chicken and beef.
Fish and seafood rich in vitamin B12
If you are more of a fish or seafood person, then turn to oysters, mussels, mackerel, catfish, tuna, salmon or herring.
Dairy products and eggs rich in vitamin B12
And if you prefer dairy products and eggs, no worries! Cheese, milk and eggs are also a good source of vitamin B12.
Plant sources of vitamin B12
Plant foods enriched with vitamin B12
For our vegetarian or vegan friends, don’t panic! Some plant-based foods are fortified with vitamin B12. These include breakfast cereals and almond or soy milk.
Seaweed and fermented products as sources of vitamin B12
Seaweed and certain fermented products, such as tempeh or nutritional yeast enriched with B12, can also be good sources.
Solutions for vegetarians and vegans
Plant foods enriched with vitamin B12
Certain plant foods are satiating with vitamin B12. They thus compensate for the absence of animal sources in vegetarian or vegan diets. Breakfast cereals, plant-based milk, and nutritional yeast are great examples.
Vitamin B12 supplements for vegetarian and vegan diets
Among food supplements, vitamin B12 supplements can be an option to guarantee the necessary intake. But be careful, it is always important to consult a health professional before starting this process.
There you have it, my darlings, by cooking diverse and balanced, while taking into account the specific needs of each person, you can easily ensure a good dose of vitamin B12 for all your loved ones. Treat yourself !
