The Nutritional Intake And Natural Sources Of Vitamin B12
Vitamin B12 is essential for the proper functioning of the human body and the development of cells. It is present in foods of animal origin. Let’s discover the nutritional intake and natural sources of vitamin B12!
What is vitamin B12?
Vitamin B12, also called cobalamin with B9, is useful in cellular vision, cell development and DNA replication. During pregnancy, it optimizes cell growth, thus allowing normal conception for the fetus. In addition, vitamin B12 also allows the development and maturation of red blood cells.
At the same time, it reduces fatigue. Thus, vitamin B12 is essential for the proper functioning of the nervous system but also for the psychological functions of the brain. It also facilitates optimal homocysteine metabolism, helping to prevent cardiovascular problems. Finally, it provides normal functioning for the human body’s immune system and optimizes energy metabolism.
Nutritional intake and natural sources of vitamin B12
The recommended daily nutritional intake depends on your age. So, for an infant, you need 0.5 µg of vitamin B12 per day. For a child, count 0.8 µg to 1.9 µg. If you are a teenager or adult, 2.4 µg are necessary at least. Finally, for a pregnant or breastfeeding woman, consider 2.5 µg. At the same time, if you are looking for natural sources of vitamin B12, know that it is only present in food of animal origin.
Quantitatively speaking, here is the number of micrograms of vitamin B12 for various foods for 100 grams. For calf’s liver, count 65 µg; 16 µg for veal; 40 µg for smoked herring; 13 to 25 µg for mutton; 7 to 30 µg for an egg; 5 to 10 µg for cheese; 4.5 µg for tuna and 3 µg for cow’s milk.
Increased needs
Your body will need more vitamin B12 if you are in one of the following cases: alcoholism, pregnancy, stomach and intestinal problems such as gastritis, taking medications such as the contraceptive pill or an antidiabetic and finally smoking.
Finally, be aware that it turns out to be extremely complicated to maintain a satisfactory level of vitamin B12 in the human body when following a vegetarian or vegan diet. Indeed, the only reliable sources of vitamin B12 are foods of animal origin. This is why supplementation is highly recommended in this type of case. Last important point: lacto-ovo-vegetarians find vitamin B12 in dairy products as well as eggs.
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I hope you enjoyed this little overview of the nutritional intake and natural sources of vitamin B12 and found it useful. Comment down below what you think, and do you make sure to include it in your daily intake? Or share with us vitamin B12 sources we should check out!
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