CHARACTERISTICS OF VITAMIN B12

Vitamin B12 is one of the most important water-soluble vitamins. Due to the cobalt mineral it contains, it is also known as cobalamin, and about 2 mg of it is stored in the liver of each individual. According to Sabah newspaper, vitamin B12 plays a crucial role in the production of red blood cells in the blood and helps speed up signal transmission in the nervous system. It is recommended to consume vitamin B12 from external sources and to avoid overcooking it.

BENEFITS OF VITAMIN B12

STRENGTHENS MEMORY

Vitamin B12 renews cells and ensures they live longer. It also strengthens memory and facilitates learning processes.

IMPROVES NERVE CELLS

Adequate and regular consumption of vitamin B12 repairs and renews damaged nerve cells. This plays an important role in preventing neurological diseases.

Other Benefits:

– Ensures healthier and stronger nails, hair, and skin.
– Protects against heart and vascular diseases.
– Reduces the risk of stroke.
– Normalizes high blood pressure and prevents it from rising again with regular consumption.

SYMPTOMS OF B12 DEFICIENCY

– Decreased energy levels, constant fatigue
– Persistent irritability
– Vision problems
– Digestive issues, especially constipation
– Unintentional weight loss, loss of appetite
– Dull or yellowish skin
– Numbness and tingling in the hands and feet
– Excessive fatigue despite adequate sleep
– Shortness of breath
– Loss of balance and coordination issues
– Mouth and tongue sores
– Depression and concentration problems
– Hair loss and baldness
– Heart palpitations (tachycardia)
– Frequent nausea

FOODS RICH IN VITAMIN B12

ORGAN MEATS

Organ meats like liver and spleen should be consumed twice a week. Lamb liver and kidney have the highest B12 content. 100 grams of lamb liver provides 13 times the daily requirement, while beef liver provides only 3 times.

SHELLFISH

Shellfish provide twice the daily B12 requirement and help with iron absorption. They can be boiled in water and consumed plain or mixed into dishes.

MILK VARIETIES

Alternative milk varieties such as soy, almond, and rice milk are also rich in vitamin B12. 240 ml of soy milk meets the daily B12 requirement.

OTHER DAIRY PRODUCTS

Cheese and yogurt are also rich in vitamin B12. A slice of cheese provides half of the daily requirement. Yogurt can be consumed with nuts or fruit.

EGGS

Consuming boiled eggs daily provides vitamins B12, E, and D.

FATTY FISH

Salmon, with its high protein and B12 content, stands out. 100 grams of grilled salmon provides 5 times the daily B12 requirement. Tuna is similarly rich in B12, omega-3, and selenium.

RED MEAT

Red meat is also a rich source of B12. However, prolonged cooking or frying can reduce its vitamin content. Therefore, boiling or baking options are recommended.