Have you ever wondered, how your brain functions? Why do you feel happy and sad sometimes, which part of the brain is functioning here? How is the brain getting nourishment? There are many such questions that we need to know as the brain is our controller. And we need to provide it with better care so that it keeps functioning. Vitamin B12 is a nutrient that is very crucial for the proper functioning of blood, brain and cells of our body. The lack of this vitamin is called as the B12 deficiency. Let us see how our brain functions
There are many sections in a brain performing different tasks. A brain is a collection of nerve cells joined end to end. It is the data collection and distribution centre or the command headquarters of human body function. It stores information in the form of chemicals in these nerve synapses. Happiness and sadness come from the bulk of hormones acting as per the responses that we get from the surrounding. And finally, our brain gets its nourishment from the blood circulating in our body. This blood gets loaded up with essential nutrients from the food that we take. It is a complex process taking place in a multicellular organism like the human.
What is Vitamin B12?
Vitamin B12 is a nutrient belonging to the Vitamin B complex family. It is also named as cobalamin due to the presence of cobalt metal at its center of the structure. It is fundamental, a water-solvent vitamin that is usually found in an assortment of food substances, for example, shellfish, meat, dairy items and eggs.
It is essentially involved in the metabolism of each cell of the body. The food that we eat contains proteins and vitamin B12 is bound to such particular class of proteins. The acid secreted in the stomach as a part of digestion process helps in the discharge of vitamin B12 from protein. Once discharged, B12 consolidates with a substance called characteristic element (IF) before it is ingested into the circulation system. Liver in the human body acts as a storehouse of vitamin B12. It seems that nutritional deficiency of this vitamin is extremely rare. However, vitamin B12 deficiency occurs, when IF fails to absorb it during the digestion process. An inability to absorb vitamin B12 becomes a cause of pernicious anemia. Any woman who has been taking oral contraceptive pills may find it difficult to absorb vitamin B12 and so has a higher chance of suffering from vitamin B12 deficiency.
What are the symptoms of Vitamin B12 deficiency?
Vitamin B12 deficiency can be commonly seen in elderly people. Even AIDS patients and vegetarians who are not taking in proper amounts of B12 are also prone to vitamin B12 deficiency. Indeed, even a slight inadequacy in this vitamin can bring about iron deficiency. Other symptoms of vitamin B12 deficiency includes emotional insecurity, sleep deprivation, mental and physical weakness. Its symptoms include depression, fatigue, and poor memory. The continued state of such deficiency may lead to serious cerebrum damage and focal sensory system harm.
What amount of vitamin b12 should be taken by an individual?
The prescribed everyday dosage for vitamin B12 is 2.4 micrograms for adults. And for pregnant and lactating women, its dosage may increase as per their doctor’s recommendation.
How can your diet affect vitamin B12 deficiency?
Vitamin B12 deficiency may be caused by an absence of the vitamin in your eating regimen. For this, you might be advised to take tablets each day between dinners. Individuals might think that it’s hard to get enough vitamin B12 in their weight control plans. As they follow vegetarian eating regimen in that case they might be dependent on vitamin B12 tablets forever. But there are other foodstuffs that can fulfill your daily needs.
What are the natural resources that can cure vitamin B12 deficiency?
B12 is normally and richly available in an assortment of nourishments.
A portion of the 100 grams of shellfish incorporates about 98.9 micrograms of vitamin B12. This is considered to be the richest source of vitamin B12. A person eating shellfish as per his regular diet will have no danger of suffering from pernicious anemia.
It provides 87.4 micrograms for every 100grams serving of sheep liver. Out of so many other nutrients like sodium, potassium, fats and protein present in it, it is also the best source of vitamin B12. One of the research studies demonstrated that a person who is suffering from anemia must be given the lamb or sheep liver on a regular basis. It helps them to fulfill their essential vitamin needs and also boosts their blood cell synthesis.
3Eggs for B12 deficiency
Those who love to eat eggs instead of being completely a non-vegan are at a safe side than strict vegan diet individuals. As eggs are a rich source of vitamin B12, not as high as a shellfish. It can provide a quarter quantity of nutrition as compared to shellfish. Brown eggs are better options than the white ones as far as their nutrient content is considered. They are high in their vitamin supplement apart from good cholesterol.
Veggie lovers can also get their vitamin B12 from dairy items like milk, yogurt, and cheddar. The fact is that these animal products offer less amount of vitamin B12 as compared to meat sources. So if you are worried in getting shifted to non-vegetarian diet then this can certainly save you from doing so. All you need to do is to take them on a regular basis by including them as a part of your daily diet. A glass of warm milk has the capability to fulfill your daily requirement of vitamin, calcium and potassium too.
It is a relative of salmon fish. It is another good source of vitamin B12. Every 85 grams of trout supply with 4.2 micrograms of vitamin B12. These are considered as eco-best fishes as per their high environmental standards. One can easily find them in a fish market.
As per some of the research works, there are many seaweeds that can supply for your vitamin B12 requirement. Spirulina is considered to be a highly proteinaceous yeast item. It has been considered to be a good food for space travelers, as it supplies it’s nut-part leaving apart from the one that forms the waste products. Spirulina is known to contain such enzymes that it can synthesize cobalamin by utilizing cobalt from the sea.
You might have a habit to start your day with a bowl of ready-to-eat cereals. One cup or a bowl of such cereals can provide you with 6.0 micrograms of vitamin B12. You can always choose one of your favorite labels but try to avoid adding sugar to it as a high amount of sugar may cause harm to your body.
More scientific term to describe is mollusks. These are a common living invertebrates living in sea water. It can also provide you with an impressive 84.1 micrograms of Vitamin B12 with 90 grams of servings. If you are suffering from any of the symptoms of vitamin B12 deficiency as suggested above, you might get rid of it within 7-10 days of regular eating of mollusks.
It is again a sea source food that can be included in your diet if you are a 100% non-vegetarian food lover. There are 11.5 micrograms of Vitamin B12 in 100 grams of crab. It is enjoyed as a food in most of the coastal areas in the world.
It is a dish that can be partially considered to be vegetarian. You can just replace your cheese with tofu and you will not be able to know the difference. There are 2.4 micrograms of vitamin B12 present in 100 grams of tofu.
This one is another animal product that is a good source of vitamin B12. Although red meat eating is prohibited in some parts of the world but it is enjoyed as a great main dish item. There are 6.0 micrograms of vitamin B12 present in 100 grams of red meat.
There are many non-natural supplements too available in the market. These can act to overcome your vitamin B12 deficiency on an instant basis.
- Vitamin B12 tablets to be taken every day as per physician’s suggestion.
- Injections of vitamin B12 to be taken twice a year.
Some quick reviews:
- A breakfast of one measure of yogurt and two eggs, for instance, gives you more than 100% of the relative nutrient supplement.
- It should be well-known before the time as you are aging, what is the daily or weekly requirement of your body for vitamin B12. Then you can start following the diet to avoid any serious medical conditions.
- Children born to a vegetarian mother might also be deficient in vitamin B12
As far as health is concerned, one should not be dependent upon artificial sources of nutrient supplies. As they can show up some side-effects as per different genotype of individuals. If you are able to obtain these nutrients from the natural food sources, then one should try to make it a routine eating regimen. In case there occurs a serious medical condition, you may be dependent upon artificial supplies certainly. Vitamin B12 is also such a nutrient that can be obtained from natural and non-natural both type of sources. Be alert when you are choosing your part.