The Importance of Vitamin B12
Do you know what can be a common thread among chronic disease such as:
Cognitive Decline and Memory Loss
Depression; Anxiety; Bipolar Disorder
Developmental Disorders in Children
Multiple Sclerosis (MS)
The answer: each may resemble the signs and symptoms of vitamin B12 deficiency.
B12 deficiency occurs in four stages, beginning with declining blood levels of the vitamin (stage I), progressing to low cellular concentrations of the vitamin (stage II), an increased blood level of homocysteine and a decreased rate of DNA synthesis (stage III), and finally, macrocytic anemia (stage IV).
While mild deficiency may cause no symptoms, if left untreated, it may lead to symptoms such as:
A smooth tongue
Constipation, diarrhea, loss of appetite, or gas
Heart palpitations and shortness of breath
Mental problems like depression, memory loss, or behavioral changes
Nerve problems like numbness or tingling, muscle weakness, and problems walking
Weakness, tiredness, or lightheadedness
Food Rich in Vitamin B12
To increase the amount of vitamin B12 in your diet, eat more of foods that it, such as:
Beef is an excellent source of vitamin B12. It is recommended to choose from low-fat cuts of meat. To preserve the vitamin B12 content, it is best to grill or roast. Organ Meats are some of the most nutritious foods out there. Liver and kidneys, especially from lamb, are rich in vitamin B12. Wild-Caught Salmon is packed with vitamin B12 as well as vitamin D and is one of the healthiest and most nutritious protein sources you can add to your diet. Clams and the broth of boiled clams contains very high concentrations of vitamin B12. Sardines usually sold canned in water, oil or sauces, are an excellent source of omega-3 fatty acids. One cup of drained sardines contains up to 200% of the RDI for vitamin B12. Eggs are one of the few non-meat foods that naturally contain vitamin B12. Research has shown that egg yolks have higher levels of vitamin B12 than egg whites, as well as that the vitamin B12 in egg yolks is easier to absorb. Therefore, it’s recommended to eat whole eggs instead of just whites. (1) Nutritional Yeast is often fortified with B12 and other B vitamins and is an excellent choice for vegetarian and vegan diets.
Interestingly, the amount of B12 that the body needs is relatively small. Still, it is essential and required on a regular basis for the body to maintain optimal health. The ideal dose of vitamin B12 varies based on your gender, age, and reasons for taking it.