Contributed by: Healthians Team
Introduction
Vitamin B12 is one of the lesser-known vitamins. Unlike vitamin C and other vitamins, we frequently overlook the importance and necessity of vitamin B12.
Our bodies rely on food to survive. As a sophisticated system, our bodies require multiple nutrients and different ways these nutrients impact our health. Many activities in our bodies are improved and facilitated by vitamin B12.
This article will explain why you should supplement your diet with vitamin B12. We also include a list of foods high in vitamin B12 that might help you increase your intake.
Benefits of vitamin B12
The following are some of the salient benefits of vitamin B12.
Good for eye health
Consuming enough vitamin B12 decreases your chances of having macular degeneration and also promotes eye health. This eye ailment has the potential to result in blindness.
Macular degeneration is frequent in the elderly. However, not getting enough vitamin B12 may raise your risk.
Prevention and treatment of depression
One of the hormones that promote happiness and elevate your mood is serotonin. That is, it enhances mental wellness and encourages better emotions.
Vitamin B12 is required for the synthesis of serotonin. According to research, those who lack vitamin B12 are nearly twice as likely to develop depression.
Boosts brain health
Vitamin B12 enhances and facilitates numerous processes in the brain and neurological system.
A lack of vitamin B12 may result in brain atrophy; in turn, neurons are lost due to brain atrophy. Dementia and memory loss may develop from the death of neurons in the brain.
Aside from these benefits, vitamin B12 also promotes energy generation, improves our capacity to think, and keeps the brain and neurological system operating properly.
As a result, vitamin B12 is a vital component of living.
Foods enriched with vitamin B12
The following foods are a must-add to your diet to ensure adequate intake of vitamin B12.
Organ meats
Organ meats, particularly liver and kidneys, are frequently the richest in numerous nutrients, especially vitamin B12.
These foods may be beneficial if you are deficient in vitamin B12 or another nutrient.
Dairy products
Vegetarians can acquire enough vitamin B12 from dairy products.
You may also include these products in your everyday routine because they are highly adaptable and come in a variety of shapes and sizes.
Consume milk, yoghurt, cheese, and other dairy products on a regular basis.
Eggs
Eggs are another more regularly ingested vitamin B12-rich meal. Eggs, like other meals, are plentiful in a variety of other nutrients that are helpful to our bodies.
Fish
Fish is a readily available source of vitamin B12 and other minerals. Indeed, seafood including tuna and salmon may supply additional nutrients such as protein, selenium, phosphorus, vitamin B3, vitamin A, and so on.
Fortified cereal
Vegans and vegetarians may obtain enough vitamin B12 and other nutrients from fortified cereals. Fortification is the process of adding nutrients to foods that do not naturally have them.
It may be advantageous, but you should always eat foods that are naturally high in nutrients.
Final thoughts
It is critical that you get all of the nutrients you need. A well-balanced diet can assist you in meeting your daily nutritional needs.
Although the majority of vitamin B12 is derived from meat, vegans and vegetarians may still absorb enough levels of B12.
It is best to consult a doctor if you suspect you have a B12 shortage. If so, your doctor may recommend vitamins or supplements as the best approach to maintain the proper dosage.
So, if you are facing any of the symptoms of vitamin B12 deficiency, then you should take a vitamin B12 test to check your vitamin B12 levels and take appropriate steps to rectify the deficiencies.
