B12 vitamins in food. Vitamin B12
Vitamin cyanocobalamin (b12) is a crystalline water-soluble component containing cobalt, which is essential for the human body and comes from certain foods. Spontaneously, the body practically does not produce it. It is synthesized in the intestine only in small amounts. In this regard, you should find out which foods contain it in order to enrich your diet with them, preventing possible diseases.
Significance for the body
In order for all human organs to function properly, they need a supply of minerals and vitamins. Among all vitamins, B12 occupies a special place., which has the ability to accumulate in vital organs - the liver, kidneys, spleen, lungs. Therefore, with an unbalanced diet and a decrease in the supply of a vitamin, it will still be enough for the body for several years.
Useful properties of cyanocobalamin
Removed this substance artificially back in 1948 and to this day is prescribed for the treatment of an extensive list of diseases. The discovery of element B12 brought researchers two Nobel Prizes, since it is a real conductor for normal human life. And its insufficient content in tissues can lead to dangerous consequences, such as anemia or anemia. Metabolic processes: carbohydrates, proteins and fats, will not be able to go fully with a lack of this vitamin. It is directly involved in the synthesis of DNA cells that transmit inherited information. Therefore, it is important to avoid deficiency of this substance.
List of other useful properties of B12:
How to diagnose beriberi
It is not always possible to quickly diagnose a vitamin deficiency. This condition does not become a problem immediately, but when a person eats improperly for a long time. The first signs of beriberi will be:
These signs are of particular danger in case of anemia and indicate malfunctions in the entire nervous system. Anemia develops due to abnormally formed blood cells. Such a deviation leads to metabolic disorders and various anomalies of systems and organs. The most specific manifestations to which attention should be paid are sensations of numbness and slight tingling.
Conditions of deficiency and excess
Where is this element found in small quantities?, there, with its insufficient synthesis by the body itself and with increased consumption, hypovitaminosis occurs. And in the absence of the necessary supporting elements in the diet, this state turns into beriberi, leading to a sharp deterioration in well-being. In adults, this is expressed in the following symptoms that you need to pay attention to:
Vitamin B12 deficiency leads and to serious malfunctions in the work of the child's body. This is evidenced by the following symptoms:
- lag in physical development;
- psychomotor disorder;
- convulsions;
- pigmentation of certain areas of the skin;
- diarrhea;
- degenerative changes in the spinal cord.
But there is no need to worry about an overabundance of vitamin B12. The body is designed in such a way that it will not absorb an excess amount of an element from food. At high doses of drug therapy, only an allergy can develop. An excess of vitamin is observed in leukemia, cirrhosis, hepatitis, renal failure. Signs of an overabundance are symptoms such as tachycardia and chest pain.
Where is vitamin B12 found
In what products this vitamin is found, scientists have found out for a long time. It is most found in the entrails of animals, as well as in seafood, dairy and plant foods. To maintain health, doctors recommend that you include natural food with cyanocobalamin in your daily menu.
Vitaminized foods
The first place is occupied by the list of products of animal origin containing B12. These include primarily:
- veal and beef liver;
- heart;
- kidneys.
The listed offal must be included in the menu once a week, and in any form (boiled, fried, stewed). The meat of animals and birds (pork, beef, chicken) contains less of this component, but it is quite enough with regular use.
The second place is occupied by the inhabitants of the seas and oceans:
- crab meat;
- oysters;
- salmon;
- herring;
- sardines;
- caviar.
In third place in terms of B12 content are dairy products:
The inclusion of dairy products in the menu allows you to maintain the level of not only B vitamins, but also many useful components (calcium, vitamins A, D).
In small doses, B12 is also found in plant foods. Vegetarians are advised to additionally purchase drugs in tablets, dragees or in the form of injections. in number herbal products rich in this vitamin include:
It is believed that the element is completely absent in berries and fruits, most vegetables.
daily requirement
Studies have shown that the body requires a very small dose of the B12 element daily, about 0.5-1 μg of the substance. But such a small value is rather suitable only for an absolutely healthy person, whose gastrointestinal tract is not slagged, and the microflora of the body is independently capable of producing the right amount of this substance. There are very few such people.
Ecology, malnutrition, many past diseases that weaken the immune system have left their mark on the general health of society. Experts recommend starting from the norm of the daily need for vitamin B12, equal to 3 mcg (0.000003 g). It turns out that only 0.001 g of the B12 component is enough for a person to live a full year. It is on this basis that doctors recommend planning your daily meals.
It is necessary to take cyanocobalamin in even larger quantities only for people with clearly weakened health, especially:
- infants - from 0.3 to 0.6;
- children under 4 years old - from 0.7 to 1;
- from 4 to 7 years - from 0.9 to 1.5;
- from 8 to 10 years - from 1.6 to 1.8;
- up to 13 years of adolescence - up to 2 mcg;
- from 13 to 15 years of youth - up to 2.5 mcg;
- adults - up to 3 mcg.
Food rich in vitamin B12 is recommended for ladies to normalize the reproductive system. For pregnant and lactating women, the need for a vitamin increases by 2-4 times. But this norm is determined only by a doctor, and pharmacy vitamins cannot be taken uncontrollably. Prevention of hypo- and avitaminosis will be the regular use of certain animal products.
The volume of cyanocobalamin in numbers
This is how the content of B12 vitamin in products for their individual categories looks like (in micrograms per 100 g of food):
Pharmacy preparations
With certain diseases of the body, pharmaceutical preparations containing cyanocobalamin cannot be dispensed with. These are states such as:
Similar ailments occur in 30% of the population over 50 years of age. When patients require surgery, usually involving the removal of part of the organs (intestines or stomach), in this case, even with proper food intake, which contains a sufficient amount of the desired element, it can be poorly absorbed by a weakened body.
This is because the body does not produce enough of the enzyme responsible for interacting with food cyanocobalamin, converting it into a form suitable for absorption. In addition, you need to know that many drugs do not interact with each other (destroy each other). And this means that during injections it is impossible to mix different vitamin preparations in one syringe, even if they belong to the same group (B1, B2, B6, B12, ascorbic acid).
How to preserve the beneficial properties of food
Now it is clear that it is possible to replenish the body's supply of vitamins with the help of pharmaceutical drugs, as well as by eating certain foods. Due to the fact that cyanocobalamin is resistant to temperature and light, it is well preserved in food both during cooking and during storage (boiling, frying, keeping in the light or in the refrigerator).
Despite the fact that cyanocobalamin retains its benefits under the influence of high temperatures, and is practically not destroyed during the cooking process, it is still not worth it to abuse the long exposure to temperatures. For example:
The human body contains a variety of vitamins and minerals, all of which are important for the proper functioning of organ systems. Cyanocobalamin, better known as B12, was mined back in 1948, due to which it was possible to produce synthetic analogues. However, for health, it is enough to know which foods contain vitamin B12.
The discovery and study of this substance allowed scientists to receive Nobel Prizes, but it still remains not fully understood. This vitamin is one of the cobalt-containing, and its role in the body is huge. At a minimum, it affects the state of nerve fibers, and they, in turn, can affect almost anything.
Description of the substance
Despite its name, vitamin B12 is not actually a vitamin. It consists of many elements of bacterial origin. In a healthy human body, in the intestines, microorganisms called actinomycetes always develop. A by-product of their vital activity is cyanocobalamin.
The production of vitamin by bacteria is possible if cobalt is supplied to them. Thus, in conditions of intestinal health and the intake of sufficient amounts of cobalt with food, the human body is able to provide itself with the necessary amount of vitamin B12.
However, few people in the modern world can boast of the proper functioning of the digestive tract and ideal nutrition containing all vital components. Therefore, in fact, the amount of cyanocobalamin that actinomycetes produce is not enough. Here, food comes to the rescue, and in severe cases, medications.
Significance for the body
This vitamin somehow affects almost all processes occurring in the human body. If we consider the overall growth and development, then the substance is in principle necessary for the formation of new tissue cells. In addition, it affects the psychophysical development of children and takes part in the synthesis of erythrocytes, red blood cells.
Other areas of influence:
- Metabolism. The element helps proteins to digest, regulates processes, participates in the production of a number of hormones and enzymes.
- nervous activity. Vitamin is necessary for the formation of nerve fibers and substances that affect the human psyche. Its sufficient amount is the prevention of senile dementia, and also helps brain cells survive oxygen starvation longer.
- Digestive system. B12 affects mainly the liver, but it has a beneficial effect on all organs of the digestive tract.
- Cardiovascular activity. The vitamin has an anti-sclerotic effect, reduces the likelihood and increases too low and fights its consequences.
- The immune system. An adequate amount of B12 maintains a strong state.
- reproductive system. Without cyanocobalamin, the reproductive system will not work in either men or women, but the former are particularly affected.
In addition to all of the above, the substance promotes the absorption of other vitamins, reduces the amount of bad cholesterol, helps fight stress, and improves the overall emotional background. The component is important for the creation of any cells in the body, but is especially valued for the formation of DNA molecules and spinal cord cells.
This vitamin is credited with antitumor, antitoxic, antiallergic and antioxidant effects. With its help, they affect memory, sleep, nervousness, appetite, hemoglobin and inflammation that appear in the oral cavity. Cyanocobalamin helps to treat the thyroid gland and the heart.
Daily dose
A typical healthy adult needs 3 micrograms of vitamin B12 per day. However, there are several factors under which this figure can be increased. Among them:
- breastfeeding period. In this case, the norm is from 2 to 4 mcg per day.
- Taking sleeping pills or birth control pills.
- Addiction to smoking or alcoholic beverages.
Children's age has its own dosages. Babies should not consume more than 0.5 mcg per day. Then this amount rises to 0.7-1 mcg, this dosage is maintained until the age of four. From four to seven years, the child should receive 0.8-1.5 mcg per day. The norm for up to thirteen years is 2 mcg. The maximum daily dose for a teenager is 2.5 mcg. After that, the vitamin is calculated according to the adult norm.
A separate place in the question of the norm is occupied by vegetarians. It is almost impossible to get this vitamin from plant products. Therefore, people on this type of diet should regularly take vitamin supplements that are prescribed by a doctor.
It is important to understand that everything is useful in moderation, the same with vitamins. Excessive intake of any vitamin can have negative consequences for the body. What foods are rich in vitamin B12?
Vegetables and fruits do not contain vitamin B12, which is bad news for vegetarians. The only way to influence the content of cyanocobalamin with the help of plant products is to eat beets. Although it does not contain the substance itself, cobalt is present in its composition, a sufficient amount of which will help the intestinal bacteria synthesize B12.
In addition to cobalt, for the proper absorption and functioning of cyanocobalamin, it is worth taking care of some concomitant vitamins. First of all, it is vitamin B9, that is, folic acid. It improves the absorption of B12. In general, group B members always perform better when taken together. In addition to folic acid, vitamin B6 is also required for good functioning.
Which foods contain the most vitamin B12:
- Beef liver,
- pork liver,
- Liverwurst,
- Chicken liver,
- pacific oyster,
- Beef heart.
This list contains foods with the highest content of cyanocobalamin, they are arranged in descending order of the substance. So, for example, if beef liver contains 60 micrograms of an element, then in pork it is already 30 micrograms. Beef heart contains 10 micrograms of the substance. More details can be seen in the table.
Where else is vitamin B12 found?
A small amount of the substance can be obtained from other products. For example, 4 micrograms can be found in beef tongue and rabbit meat. Less than three are for lamb and beef. 0.5 cyanocobalamin remains in chicken and poultry meat. You can’t get a lot of vitamin from fermented milk products (no more than 1.5 mcg), but you should still pay attention to:
- cheese,
- low-fat kefir,
- Fat-free cottage cheese and sour cream,
- Milk.
Among fish products, in addition to the Pacific oyster, herring stands out, which contains 13 micrograms of the substance. A little less is found in the Far Eastern mackerel and oceanic sardine. From fish, the content of cyanocobalamin can also boast:
- Keta,
- Trout,
- Sea bass,
- Cod,
- Shrimps.
In general, this vitamin is distinguished by its ability to withstand heat treatment, and therefore, in order to obtain a sufficient amount, it is not necessary to refuse frying or boiling. However, to abuse these processes is still not worth it. Roasting a piece of beef leads to the destruction of approximately 30% of the vitamin contained in the composition.
Flaw
Vitamin B12 is able to accumulate in the body, and therefore a deficiency usually develops only in the case of a long-term rejection of animal products against the background, for example, of vegetarianism. The classic manifestation of a deficiency is, but in addition to it develops:
- Failures in the metabolism of acids and fats;
- Problems of the gastrointestinal tract;
- Pathologies of the liver, kidneys and blood;
- Malfunctions of the CNS.
You can notice the deficiency by frequent nervous breakdowns, fatigue and drowsiness, poor skin and hair condition, numbness of the limbs and an unhealthy complexion. In older people, B12 deficiency often develops due to absorption problems.
If you have a deficiency of this vitamin in the body, then after consulting a doctor, you can start taking a synthetic analogue of vitamin B12 Note. Together with vitamin B12, you need to take care of the sufficient intake of all other members of the group.
Under normal conditions, an excess of cyanocobalamin cannot occur because the excess is not absorbed by the body. Overdose is possible only in the case of drug therapy. In such a situation, people develop nervous overexcitation, and pain in the sternum. Possible leukemia, and various liver diseases.
Vitamin B12 is the conductor of life for a person. Its deficiency leads to dangerous health consequences. Everything you need to know about it! This vitamin has already brought two Nobel Prizes to its researchers, but even after that it cannot be argued that all its secrets have been revealed.
a brief description of
Strictly speaking, vitamin B12 (synonymous with cyanocobalamin) has a non-vitamin nature. This is a collection of substances of bacterial origin. Special micro-organisms actinomycetes - live in the human intestine and produce cyanocobalamin. For its successful synthesis, bacteria need the trace element cobalt.
Theoretically, under the condition of absolute intestinal health and a sufficient amount of cobalt in food, the vitamin produced by the body could be enough. But in practice, the synthesis of cyanocobalamin in the intestine is insufficient therefore, a constant intake of B12 from the outside is required, in the form of drugs and with food.
It is important to know which foods contain vitamin B12, where it is most abundant, and how to adjust your diet to increase its intake.
How does it affect the body
Vitamin B12 participates in almost all life processes. Most organs and systems would cease their normal functioning without this substance.
| Area of influence in the human body | How and what influences |
| The processes of growth and development, the formation of new cells |
|
| Metabolism |
|
| Nervous system |
|
| digestive | Positively affects the functioning of the liver and the entire digestive system |
| Cardiovascular |
|
| immune | Enhances the protective function of the immune system |
| reproductive | Necessary for the normal functioning of the reproductive system (especially in men) |
Daily rate
The daily requirement for vitamin B12 is the subject of controversy of many pundits. Makes up about 3 mcg per day for an adult.
Pregnant women and children need about 10-12 micrograms, and patients with pathologies of the digestive system - about 20-24 micrograms of cyanocobalamin per day.
Some researchers believe that a person needs a smaller dose of vitamin B12 from outside daily - about 0.5-1 mcg. The statement is debatable, rather justified for absolutely healthy people - the gastrointestinal tract is not slagged and the microflora is able to independently produce cyanocobalamin.
For what and when is an additional reception needed?
Lack of vitamin B12 does not affect health immediately, because a certain amount of it is produced in the body itself. But gradually the amount of cyanocobalamin decreases, the following symptoms of its deficiency develop:
- general malaise, a feeling of chronic fatigue, weakness, low performance, a tendency to depressive states;
- anorexia, progressive weight loss;
- an unpleasant body odor that cannot be explained by a lack of proper hygiene;
- the appearance of early gray hair, baldness, dandruff;
- the occurrence of sores and irritations on the skin, wounds in the corners of the mouth;
- inflammation of the tongue, difficulty swallowing;
- discomfort in the legs: tingling, numbness, "goosebumps";
- tachycardia;
- changes in the biochemical characteristics of blood: anemia, low coagulability;
- distraction, forgetfulness;
- problems with conception: in women, the menstrual cycle is disturbed, in men, the number of spermatozoa decreases;
- digestive disorders.
With a 30% deficiency, these manifestations become almost irreversible and can lead to such dire consequences:
- development of pernicious anemia (leukemia);
- complete destruction of individual sections of the spinal cord and nerve endings;
- paralysis, paresis of the legs;
- mental disorders in the form of hallucinations, delusions;
- the development of a number of eye diseases are dangerous with complete or partial loss of vision.
Such a serious deficiency can develop for more than one year, so after the very first warning symptoms appear, there is time to see a doctor, take the necessary tests and take measures to replenish the reserves of this vitamin in the body.
Possible causes of deficiency
You should think about a possible deficiency and the content of vitamin B12 in food if there are the following factors:
- Long or frequent antibiotic use that negatively affect the state of the intestinal microflora;
- Unhealthy Lifestyle: intemperance in the use of alcohol, smoking - the causes of the destruction of microorganisms that produce cyanocobalamin;
- malnutrition: high content in the diet of yeast bread, confectionery and sweets, preservatives - this contributes to disruption of the normal activity of the intestine;
- chronic stress, in which a large amount of adrenaline is released into the blood - a detrimental factor for vitamin B12.
If a person has at least one of the risk factors in his life, he should adjust his diet so that the amount of cyanocobalamin coming from outside (with food) is as large as possible.
Content Leading Products
For patients with beriberi, doctors most often recommend taking a course of injections of cyanocobalamin to make up for its lack in the body. But sometimes a simple change in diet can have the same effect. The main thing to know: where, what foods contain a lot of vitamin B12, how to use them correctly (see table).
| Foods high in vitamin B12 | Content in 100 g of product, mcg | Share of daily requirement (%) |
| Vegetable and animal oils | ||
| Butter | 0,25 | 8 |
| Milk and dairy products | ||
| Powdered milk | 4,5 | 150 |
| Hard cheese | 1,5 | 50 |
Content:
What is the function of this vitamin, why does the body need it. What foods do you need to consume to ensure its daily intake.
Proper nutrition should contain a sufficient amount of vitamin B12. This is an anti-anemic substance, the discovery of which was a real breakthrough in medicine. With its help, it is possible to improve the hematopoietic functions of the body and the functioning of the gastrointestinal tract. Despite the water solubility of the element, it is contained in sufficient volume in the liver.
The only question is where vitamin B 12 is found and from what foods it is easiest to get it.
Role in the body
Vitamin B12 is unique in its action. Cobalamin or cyanocobalamin(that's what they call it in wide circles) performs a lot of useful functions. In particular, the substance protects the body from excessive fat formation in the liver, makes the immune system stronger, and activates the production of leukocytes. That is why it is often given to patients with the immunodeficiency virus (AIDS).
If you know what foods contain vitamin B12 and how to use it, it is easier to normalize the functioning of the body - to improve the functioning of the brain and central nervous system, to quickly adapt to changes in the daily regimen. In addition, b 12 does a good job of normalizing blood pressure.
The lack of such a substance can cause many problems - primarily nervous diseases. That's why it's important to know where vitamin B12 is found and to supplement your diet with these foods. Studies have shown that a lack of cobalamin often causes multiple sclerosis, which is inevitably accompanied by the destruction of nerve cells. As a result, paralysis and a general reduction in life expectancy are possible.
Thus, the functions of cyanocobalamin are reduced to solving the following problems:
- normalization of the nervous system;
- participation in the formation of nerve processes;
- acceleration of the process of cell division;
- participation in metabolic processes;
- ensuring normal hematopoiesis;
- growth stimulation;
- lowering the level of cholesterol in the body;
- normalization of the process of fat metabolism, which occurs in the liver.
All these qualities speak of the invariable benefits of an element that must be in the human diet, especially if he leads an active lifestyle. Athletes have a greater need for the vitamin, so the products should be selected accordingly.
How is the deficit manifested?
It was mentioned above that the lack of cobalamin is dangerous. If you do not take foods with vitamin B12, then a number of negative consequences are possible - the development of neuritis and nervousness, the appearance of an unpleasant odor emanating from the skin, high fatigue, general weakness, decreased appetite, headaches, active heartbeat, the appearance of pale skin, the appearance of a feeling of numbness, back pain and so on.
What does it contain?
Now let's look at the most important thing - which foods contain vitamin B 12. It should be noted right away that B12 is mainly found in foods that are of animal origin. Some plants also boast cobalamin content, but this is more rare. So, the element is found in the following plant foods:
- hops;
- spinach;
- green salad;
- vegetables;
- seaweed and others.
The problem is that the amount of cobalamin in plants is small, or they themselves rarely get on the table.
What products contain this element in large quantities? The record holders for the content of the substance are:
- liver (veal and beef);
- kidneys;
- salmon;
- dry milk (with a minimum fat content).
In addition, a sufficient volume is contained by marine "inhabitants", including:
- crabs;
- oysters;
- salmon;
- sardine;
- herring and others.
A little less cobalamin is in the usual for us meat (chicken, pork and beef). Don't forget about dairy products hard cheese, kefir, yogurt and so on.
Due to the high content of B12 in food of animal origin, vegetarians are at risk - people who, according to their beliefs, do not consume such food. So, in a number of countries of the East, vegetables and cereals predominate in the diet of people. Why aren't they in short supply? Everything is simple. In those regions, cereals are not treated with special pesticides. This means that a lot of cobalamin is stored in cereals. As a result, the human body receives the necessary portion.
Daily dosage
When planning a menu, it is important to know which foods contain vitamin B12. This makes it easier to form the right diet and give the body a sufficient amount of cobalamin. Average daily portion - 3 mcg. This is enough to avoid the deficiency of the substance and the consequences that were mentioned above.
Vegetarians are at risk. If the element coming from food is not enough, then it is recommended to take additional vitamins. But in this case, you should consult a doctor so as not to overdo it. An interesting fact is that scientists have not come to a consensus regarding the upper level of matter. This means that an excess is not able to lead to any negative consequences for the body.
Let's summarize the content of the element in food. The list is as follows:
- kidneys, liver and other offal;
- marine life (crabs, salmon, sardine, herring);
- fermented milk and dairy products;
- meat;
- various types of cheese;
- plant foods (green onions, lettuce, spinach and others).