vitamin b12 foods

What is vitamin B?

B vitamins play an important role in the conversion of carbohydrates, protein, and fat into energy. Vitamin B6 also collaborates with the mineral iron to stabilize homocysteine levels, an amino acid that, when elevated, increases the risk of heart disease. Vitamin B6 is supported by B12 and folate.

Vitamin B12 is also necessary for normal blood and nerve function. Because folate and vitamin B12 work together to create and maintain our genetic material (DNA), they affect every cell in the body. B vitamins must be consumed on a daily basis because they are not stored in the body and must be consumed as needed. Any B vitamins that we do not require are excreted in our urine, making it difficult to consume too many of them.

Who Needs Vitamin B

Women who are pregnant or planning to become pregnant should take an 800 g folic acid supplement daily. This should be taken for at least one month before becoming pregnant and for three months afterwards. This is a critical period in the baby's development, especially for the 'neural tube,' which develops into the brain and spinal cord.

Because vitamin B12 is only found naturally in foods of animal origin, strict vegetarians (who avoid dairy products and eggs) and vegans must rely on foods with added vitamin B12 or supplements. Some vitamin B12 fortified foods (foods with added vitamin B12) include some breakfast cereals, soy products & etc.

Types of Vitamin B

·        thiamin (vitamin B1)

·        riboflavin (vitamin B2)

·        niacin (vitamin B3)

·        pantothenic acid. (vitamin B5)

·        vitamin (vitamin B6)

·        biotin (vitamin B7)

·        folate and folic acid. (vitamin B9)

·        vitamin B12.

Thiamin (B1)

Thiamin is also known as vitamin B1. It helps to convert glucose into energy and has a role in nerve function.

What gives B1

·        whole meal cereal grains

·        seeds (especially sesame seeds)

·        legumes

·        wheat germ

·        nuts

·        yeast

·        pork.

Riboflavin (B2)

Riboflavin basically helps in energy production and vision and skin health.

What gives B2

·        milk

·        yoghurt

·        cottage cheese

·        wholegrain bread and cereals

·        egg white

·        leafy green vegetables

·        meat

·        yeast

Niacin (B3)

B3 convert carbohydrates, fat and alcohol into energy. It helps maintain skin health and supports the nervous and digestive systems. Unlike other B-group vitamins, niacin is very heat stable and little is lost in cooking.

What gives B3

·        meats

·        fish

·        poultry

·        milk

·        eggs

·        wholegrain bread and cereals

·        nuts

·        mushrooms

·        all protein-containing foods.

Pantothenic acid (B5)

B5 is needed to metabolize carbohydrates, proteins, fats and alcohol as well as produce red blood cells and steroid hormones.

What gives B5

·        liver

·        meats

·        milk

·        kidneys

·        eggs

·        yeast

·        peanuts

·        legumes.

B6 vitamin (pyridoxine)

Pyridoxine is required for protein and carbohydrate metabolism, red blood cell formation, and the production of certain brain chemicals. It has an impact on brain development and processes, immune function, and steroid hormone activity.

What gives B6

·        cereal grains

·        legumes

·        green and leafy vegetables

·        fish and shellfish

·        meat and poultry

·        nuts

·        liver

·        fruit.

Biotin (B7)

Energy metabolism, fat synthesis, amino acid metabolism, and glycogen synthesis all require biotin (B7). A high intake of biotin may contribute to elevated blood cholesterol levels.

What gives B7

·        liver

·        mushrooms.

·        chicken

·        peanuts

·        cauliflower

·        egg yolks

·        yeast

folate and folic acid. (vitamin B9)

Folate, or folic acid (the synthetic form of folate widely used in dietary supplements and food fortification), is required for the formation of red blood cells, which transport oxygen throughout the body. It promotes foetal nervous system development, DNA synthesis and cell growth. Women of childbearing age require a folate-rich diet for this reason.

If you are planning a pregnancy or are in the first trimester, you should consult your doctor to ensure you are getting enough folate. This is critical for lowering the risk of neural tube defects like spina bifida in the baby.

What gives B9

·        green leafy vegetables

·        poultry

·        cereals

·        citrus fruits.

·        legumes

·        seeds

·        liver

·        eggs

Cyanocobalamin (B12)

Cyanocobalamin (or vitamin B12) aids in the production and maintenance of myelin that surrounds nerve cells, mental ability, red blood cell formation, and the breakdown of some fatty acids and amino acids to produce energy. Vitamin B12 and folate have a close relationship because they both rely on each other to function properly.

What gives B12

·        liver

·        meat

·        milk

·        cheese

·        eggs

·        almost anything of animal origin.

Vitamin B and diabetics

Kim V.E. Braun, PhD, a postdoctoral researcher at Erasmus University Medical Center in the Netherlands, and colleagues analyzed pre-existing food and supplemental vitamin consumption data from 8,141 diabetic health professionals collected every 2 to 4 years.

They discovered that those who consumed the most vitamin B12 foods and supplements had a 10% lower risk of type 2 diabetes, while those who consumed the most vitamin B6 foods and supplements had an 11% lower risk. Furthermore, when vitamin B12 was consumed as a supplement, it was more likely to lower the risk of type 2 diabetes.

Vitamin B-12 is required for a healthy nervous system and blood cells. Diet is the most effective way to obtain vitamin B-12. This essential nutrient can be found in meat, fish, poultry, and dairy products. If you don't consume enough of these foods, you may develop a deficiency.

Other factors can contribute to the development of a deficiency. Diabetes mellitus, for example, can increase your risk of B-12 deficiency because it is a side effect of metformin, a common treatment for type 2 diabetes mellitus. According to a 2009 study, 22% of people with type 2 diabetes were deficient in B-12. According to the findings of the study, metformin may have contributed to the deficiency.

What happens if you do not have sufficient B12 in your body?

 

Vitamin B-12 deficiency can lead to severe complications, including anaemia.

Anaemia is defined as a lack of healthy red blood cells (RBCs). Anaemia deprives your cells of much-needed oxygen because red blood cells are required to transport oxygen in the bloodstream.

According to a 2015 study published in the Journal of Oral Pathology Medicine, less than 20% of those with vitamin B-12 deficiency also had pernicious anaemia, a type of anaemia that is specific to those with B-12 deficiencies.

Cancer

According to some studies, people who have high levels of vitamin B12 are more likely to develop cancer. However, other research indicates that people with low vitamin B12 levels have a higher risk of cancer, or that vitamin B12 levels have no effect on cancer risk. More research is needed to determine whether vitamin B12 levels influence cancer risk.

Stroke and heart disease

Vitamin B12 supplements (along with other B vitamins) lower homocysteine levels in the blood, a compound linked to an increased risk of having a heart attack or stroke.

Alzheimer's disease and cognitive function

Most studies show that low vitamin B12 levels in the blood have no effect on the risk of cognitive decline in older people, whether they have dementia or Alzheimer's disease. More clinical trials are needed to better understand how vitamin B12 supplementation affects cognitive function in older adults.

Endurance and energy

Vitamin B12 supplements are frequently promoted by manufacturers as aiding in energy, athletic performance, and endurance. However, people who get enough B12 from their diet do not receive these benefits from vitamin B12.