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What do I need vitamin B12 for and what foods contain it?

2021-03-30T12:43:31.497Z


Regardless of whether in advertising or on the Internet: Vitamin B12 can be heard again and again. But what is the vitamin actually needed for and in which foods is it found?


Regardless of whether in advertising or on the Internet: Vitamin B12 can be heard again and again.

But what is the vitamin actually needed for and in which foods is it found?

Vitamin B12 is on everyone's lips, and there is often talk of a deficiency in the population.

However, there is no scientific evidence for such claims, as the consumer advice center informs.

Calculations on vitamin B12 supply and blood tests would have revealed that vitamin B12 deficiency * is indeed rather rare.

However, vegans and vegetarians in particular are regularly traded as risk groups - this is due to the fact that vitamin B12 is mainly found in foods of animal origin.

In the following we will inform you about the most important things about vitamin B12.

What do I need vitamin B12 for in the body?

Vitamin B12 is not actually a single vitamin, but a group of vitamins, the so-called cobalamines, all of which have the same biological effect.

Vitamin B12 has an influence on many essential processes in the body: Among other things, it plays an important role in the

formation and maturation of red blood cells

, in the

development of nerve cells

and in

reactions in protein and nucleic acid

metabolism

,

as

reported by

netdoktor.de

.

Find out here

: Brittle nails to torn corners of the mouth: These ten signs indicate a lack of nutrients.

How do I recognize a vitamin B12 deficiency?

A vitamin B12 deficiency is not that easy to recognize, as the symptoms can also go well with other diseases.

So include

loss of appetite, fatigue and difficulty concentrating

on the initial complaints.

In the case of prolonged vitamin B12 deficiency, persistent tiredness, paleness and an increased heart rate are typical symptoms - they can also be signs of

anemia

.

In this case, there is a significant deficiency in vitamin B12, in which the red blood cells can be seen enlarged in the blood count and the amount clearly decreases.

What is the daily requirement for vitamin B12?

The recommended amount

for adolescents aged 15 and over and adults is around four micrograms per day

, according to the German Nutrition Society (DGE).

Pregnant and breastfeeding women need a little more vitamin B12 with around 4.5 and 5.5 micrograms per day.

For children under 15 years of age, the range is 1.5 to 4.0 micrograms, depending on the age group.

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There is a lot of vitamin B12 in these foods

Since the vitamin can only be produced by microorganisms, it enters the animal and human organism via the food chain, as the DGE explains.

Vitamin B12 can therefore be supplied almost exclusively through food.

The main suppliers of vitamin B12 are

meat, fish, seafood, eggs and dairy products

.

Food of plant origin can also contain traces of vitamin B12 due to bacterial fermentation - for example sauerkraut.

However, according to the current state of knowledge, vitamin B12 intake is not possible exclusively with plant-based foods, according to the DGE.

Here are some examples from the DGE on the vitamin B12 content in foods

:

Quantity (consumable portion)

Food

Vitamin B12 content in micrograms

1 small jar (150 g)

Cow's milk (1.5% fat in dry matter)

0.6

1 piece (60 g)

Egg, boiled

1.14

1 serving (100 g)

Beef, lean cooked \ t

4.5

1 portion (70 g)

Salmon, cooked

2.87

1 serving (100 g)

Mozzarella (20% in dry matter)

2.00

Vitamin 12 Deficiency: Are Supplements Necessary?

The vitamin B12 intake can usually be adequately covered by foods of animal origin.

Food supplements are only necessary if a deficiency is developed for health reasons - this can affect

people with stomach or intestinal diseases

, for example

.

However, the DGE also recommends people who follow a purely vegan diet to take a vitamin B12 supplement on a permanent basis.

Vegetarians should take appropriate dietary supplements, especially during pregnancy or breastfeeding, when there is an increased need for vitamin B12.

(fk) * Merkur.de is an offer from IPPEN.MEDIA.

Also read

: Dangerous vitamin deficiency - Stiftung Warentest with a clear message: These people are at risk.

What brings gluten-free and lactose-free

What brings gluten-free and lactose-free

Source: merkur

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