When we talk about healthy nutrition always comes to mind fruits and vegetables. However, for the nutrition is complete and beneficial for the body must incorporate all kinds of food, without dispensing with the meat or the fish. Among other things due to the need to incorporate the b12 vitamin.
Vitamin B12 is an essential micronutrient for humans. However, it is only found in foods of animal origin, such as meat, fish, eggs or dairy products. Thus, people who have difficulties absorbing this vitamin can develop different health problems.
For reasons like this, it is essential to incorporate meat into our weekly diet. According to the Head of the Medicine, Endocrinology and Nutrition Unit in the Department of Sports and Health of the Spanish Agency for Health Protection in Sport, Nieves Palacios; meat has natural antioxidants such as selenium, coenzyme Q10 and beta-alanine that help limit cell damage.
The doctor highlights the importance of proper nutrition in the different stages of women, from adolescence, fertile stage, lactation and adulthood. And is that consuming meat provides the body with nutritional elements as fundamental as iron, magnesium, potassium, zinc and B vitamins, such as vitamin B12.
Nieves Palacios explains that “all meats are a source of protein, iron, vitamin B 12 and folic acid. Meat contains a large amount of nutrients that are important for the growth and regeneration of body tissues, the maintenance of the nervous system and the formation of red blood cells, among others ”.
Thus, the specialist advises to consume the leanest cuts of meat and incorporate it into our diet 3-4 times a week. It will be an excellent way to have the necessary micronutrients such as vitamin B12.
Vitamin B12 deficiency
One of the main causes of the lack of vitamin B12 among the population is usually the low consumption of meat. For this reason, it is important that we include a good dose of meat and fish in our weekly diet, full of fruits and vegetables.
Along these lines, the human body requires a specific daily dose of vitamin B12 to avoid the harmful effects of the lack of this micronutrient. The National Institute of Health of the United States has developed a guide with the necessary amount to consume per day, according to age and sex:
|Stage of life||Recommended amount|
|Babies up to 6 months of age||0.4 mcg|
|Babies 7 to 12 months of age||0.5 mcg|
|Children 1 to 3 years of age||0.9 mcg|
|Children 4-8 years old||1.2 mcg|
|Children 9 to 13 years old||1.8 mcg|
|Adolescents 14 to 18 years of age||2.4 mcg|
|Pregnant women and adolescents||2.6 mcg|
|Breastfeeding women and adolescents||2.8 mcg|
Thus, people with vitamin B12 deficiency usually occurs in people when not enough amount is consumed or the body does not have the ability to properly absorb the appropriate dose.
When a person has a lack of this micronutrient, they can develop symptoms such as tiredness, weakness, loss of appetite or constipation. When these symptoms persist over time, it is necessary to go to a specialist. Additionally, vitamin B12 deficiency can lead to megaloblastic anemia.
Therefore, consuming meat is not only necessary to have adequate levels of vitamin B12, but it is also vital to prevent megaloblastic anemia and cell damage.