Vitamins and minerals are essential to our health. For example, vitamin B12 is one of the most complex vitamins and plays an important role in most of the body's processes. Unfortunately, the body does not make it, so it is essential to get it from the diet. In addition, a deficiency can lead to many health problems and complications. Here are the symptoms to recognize before it's too late.
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is essential for red blood cell production, brain health and nerve function, and DNA synthesis. Vitamin B12 deficiency is widespread in developing countries, particularly in Africa, India, and Central and South America. This is mainly due to the low influx of animal products especially in the poor class. The people affected by a deficiency of this vitamin are most often seniors, pregnant and lactating women, those suffering from atrophic gastritis as well as people with low immunity.
The imporant benefits of vitamin B12 for health:
Vitamin B12 is the only vitamin B that the body stores in large quantities, mainly in the liver. Due to the extreme importance of this vitamin, the liver can store the equivalent of three to five years of vitamin B12 under normal and functional conditions. And this for many reasons :
Protects heart health: Vitamin B12 reduces homocysteine levels in the body, helping to prevent cardiovascular disease, which is in fact the leading cause of death around the world.
Avoids damage to the nerves: Vitamin B12 restores the myelin sheath that surrounds the nerves to protect them from possible dangers.
Helps produce red blood cells: Vitamin B12 is needed to help the body produce a healthy level of red blood cells, and prevent megaloblastic anemia, which can cause chronic fatigue and weakness.
Increases energy levels: Vitamin B12 is very important for metabolism because it helps convert carbohydrates into sugar so that the body can use them for energy. Thus, this vitamin increases our energy level. This is why people with vitamin deficiency feel tired and exhausted.
Improves mood and promotes proper functioning of the nervous system: Vitamin B12 plays an important role in regulating mood and reducing depression and anxiety. It is also necessary for concentration and cognitive processes, so a deficiency can lead to problems of concentration as well as disorders of attention.
Promotes a pregnancy without problems: Vitamin B12 is essential for the growth and development of the fetus but not that, this nutrient also reduces the risk of congenital malformations, such as neural tube closure abnormalities.
What are the symptoms of vitamin B12 deficiency?
Anemia: Vitamin B12 increases the production of red blood cells in the body, globules that carry oxygen to the heart. Vitamin B12 deficiency therefore leads to a condition where the muscles and the heart can not get enough oxygen for their normal functioning. Vitamin B12 deficiency can lead to a disruption of the formation of these blood cells that can lead to pernicious anemia and severely impair metabolism.
Exhaustion: Low levels of oxygen in the body will make you feel tired, exhausted and sleepy. If you notice that you have any of these symptoms, see a doctor.
Head and foot discomfort: Symptoms such as discomfort in the feet and head occur as a result of oxygen deficiency in the body.
Swollen and inflamed tongue: A swollen, smooth tongue with few taste buds is another symptom that occurs when vitamin B12 is lacking.
The 4 foods richest in vitamin B12:
Here are some of the foods rich in vitamin B12 that you need to consume regularly to ensure you get the amounts needed by your body:
- Beef Liver: The main benefit of eating the liver is its very high vitamin B12 content, but it is also rich in iron and folic acid. These are three nutrients that can help fight anemia.
- Sardines: Sardines are very rich in vitamin B12, and they are also incredibly rich in omega-3 fatty acids.
- Lamb: This is one of the best foods rich in vitamin B12, and is also rich in protein, iron, selenium and zinc.
- Eggs: Eggs are an excellent source of vitamin B12, they also contain choline, which our liver depends on to function properly.