Vitamin B12 – Needed a little but can’t neglect
Pure vegetarians may always argue about the health problems caused by non-vegetarian diet. They even claim that human body is not fit for the digestion of animals. Yet they will always be defeated before this nutritional factor – Vitamin B12. It’s very rare in vegetarian items, but found in abundance in all non-vegetarian items. Our body needs this vitamin a little, yet can’t neglect. Since most vegetarians use milk and milk products, they are not becoming vitamin B12 deficient. Yet milk products can give only a minute amount. Among all vitamins, A, B, C, D and E, this particular vitamin is found only in certain edible items. Yet its deficiency may lead to certain health problems. That’s the reason why pure vegetarians often take B12 tablets to cover its deficiency.
It can’t be produced by animal or plant bodies
Only micro organisms like bacteria, algae, fungi and yeast can produce vitamin B12. They are also produced by micro organisms of intestines and those found in soil. Since animals are in close contact with these organisms, this vitamin is reaching their body. Storing capacity of animal body is another factor.
What are the features of Vitamin B12?
- Even if it reaches human body, an intrinsic factor is needed for its absorption from stomach and intestine. Deficiency of the factor can lead to deficiency of this vitamin in our body.
- Among water soluble vitamins, it is the most complex one. Since it contains cobalt, it’s also known as cobalmin. So, it’s a red coloured crystal soluble in water.
- Other forms of vitamin B12 are hydroxo cobalamin, adenosine cobalamin, methyl cobalamin and sayano cobalamin.
- While cooking, this vitamin is not lost too much.
Significance of B-12
- To produce and protect red blood cells Vitamin B12 is necessary.
- It protects heart from many diseases.
- For the breaking down of fats and carbohydrates, B12 plays an important role. It’s vitamin B12 that converts both to energy.
- Amino acid known as methyonin supplied to our body through non-vegetarian dishes may be converted to homocystene which is harmful to human body. To reverse the reaction, i.e to convert homocystene back to methyonin, vitamin B12 is most required.
- It helps in the renovation of folic acid, which is needed for the physical and mental growth of a person.
- Vitamin acts as co-enzymes in many chemical processes like DNA synthesis, making it available the necessary substances needed for it.
- It protects nervous system. Also helps in its structure formation.
- It helps in the defense mechanism of our body and plays an important role in health and protection of our body.
- It reduces the cancer formation and also helps in slowing aging process.
How much needed by our body?
Water soluble vitamins are needed for our body daily on a regular basis. B vitamins are not stored in our body. Excess are passed through urine. But the peculiarity of B12 is that it’s able to store in liver. Given below is the chart to know how much vitamin B12 is needed for human body.
Infants – Up to 0.2 microgram
Children – 1.5 to 2 microgram
Teenagers – 0.2 to 1 microgram
Adults– Up to 1 microgram
Pregnant ladies – Up to 1 microgram
Feeding mothers – Up to 1.5 microgram
For those vegetarians who don’t even take milk products B12 supplements should be given.
To get B12 what should we eat?
Fish, eggs, sea fish, meat, liver and milk are the main sources of vitamin B12. Among sea food, mackerel, sardine, crabs, tuna and mussels contain B12 in abundance.
If B12 becomes deficit
B12 deficiency is formed in four stages. At first B12 amount in blood is decreased suddenly followed by its low level in cells. In third step, homocysteine level is increased followed by lowering DNA synthesis rate. Last stage is anemia. One such B12 deficient anemia is Megaloblastic Anemia which results in loss of appetite, lack of energy, fatigue, nausea, headache and diarrhea. Another anemic disease is Pernicious anemia. Here, intrinsic factor needed for the absorption of B12 from intestine and stomach is not found. It results in the lowered rate of RBC production leading to paleness. Bad eating habit is one of the reasons that lead to this condition.
If anemia is formed due to the deficiency of vitamin B12 its symptoms are fatigue, loss of weight, increased heart beat, pale skin, loss of memory and concentration and breathing problems.
Deficiency of vitamin B12 may lead to nervous disorders and psychological problems. B12 is a significant factor in maintaining homocystene level and if homocystene level is increased it may lead to heart problems, paralysis, strokes, genetic disorders, abortions, Alzheimer, memory problems, eye problems and many more. They may also feel like burning of tongue or memorizing even simple things.
Deficiency of vitamin B12 increases the probability of cancer. AIDS patients are most prone to vitamin B12 deficiencies.
Conclusion
Even small factors are needed for the proper functioning of our body. We may often neglect these minute factors without thinking about its consequences. Through this article, I have given a short note on the importance of B12 and how its deficiency can affect even our mental status and memory. So, do include fish, eggs and meat in our regular diet. If you are a vegetarian, give importance to milk products. Many nutrients found in non-vegetarian food items can be covered by milk products, if taken a little more. If you don’t include milk also in your diet, then depend on some B12 supplements. But the most important factor is to provide correct nourishment to your body with a complete and healthy diet, provided every factor should be fed to stomach being health conscious.
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