Vitamin B12 is one of the water-soluble vitamin and is part of the vitamin B complex that contains cobalt, so called sianocobalamin. This vitamin plays an important role in the formation of red blood cells, repair damaged cells and tissues, DNA synthesis, maintenance of the nervous system, and is essential for growth and development in children.
Vitamin B12 is essential in the manufacture of red blood cells. If a deficiency of this vitamin, it will suffer from various types of anemia. The patient may feel pain, stiffness hands and legs and may have partially paralyzed.
Vitamin B12 is present in meal sources such as fish, beef, chicken, eggs, milk, and dairy products. While folic acid found in many fruits, green leafy vegetables, and other foods that have been fortified folic acid such as breads, cereals, flour, pasta, and other grain products.
A balanced diet can meet the needs of vitamin B12 and folic acid for most people. However, pregnant women need special attention because it requires a higher folic acid. WHO recommends all pregnant women consume 400 mcg of folic acid supplements to prevent birth defects in the fetus.
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Vitamin B12 deficiency can cause symptoms such as anemia, fatigue, body weakness, constipation, loss of appetite, significant weight loss, depression, memory problem, mouth pain, asthma, vision problems etc.. However, vitamin B12 deficiency is usually rare, because the liver stores of vitamin B12 reserves are enough to last a few years.
Here are Top 5 Health benefits of vitamin B12:
Vitamin B12 is necessary for the body to convert carbohydrates into glucose, so it is useful to produce energy, so avoid the fatigue and lethargy.
2. Maintain a healthy nervous system
It helps regulate a healthy nervous system, reducing depression, stress, and prevent brain shrinkage.
3. Protect us against heart disease.
Vitamin B12 also protects us against heart disease, namely by limiting the increase unhealthy cholesterol levels (HDL), and avoid stroke, and high blood pressure.
4. skin health.
Vitamin B12 is also essential for healthy skin, hair, and nails. Which helps in reproduction and constant renewal of the dead skin cells.
5. Reduce the risk of various types of cancer.
Vitamin B 12 helps protect against cancers, including breast cancer, colon cancer, lung cancer, and prostate cancer.
Because of the importance of the role of vitamin B12, then make sure your body has to get enough vitamin B12, which can be obtained through food sources such as liver, meat, eggs, milk, cheese and some kind of fish.