For the different structures that make up the human body to function properly, it is necessary to consume a series of vitamins Y minerals through nutrition. Thanks to this we can incorporate the necessary doses of micronutrients as important as the b12 vitamin, vitamin C or vitamin D, among other.
Thus, vitamin B12 is essential in the production of red blood cells and in maintaining the health of the nervous system. However, the deficiency of this micronutrient can be detrimental in the formation of DNA and also cause megaloblastic anemia.
Therefore, the best way to have adequate levels of vitamin B12 in the body is to consume foods rich in this micronutrient. However, this vitamin fulfills a peculiarity that is necessary to know.
Plant foods with vitamin B12
The main characteristics of this vitamin is that it is only found in foods of animal origin. That is, there is no fruit or vegetable that contains vitamin B12 among its composition. Therefore, people who follow a vegan or vegetarian philosophy of life are exposed to developing a deficiency of this micronutrient.
Of course, it is possible to find some isolated food of plant origin that has been fortified with vitamin B12, but naturally they do not exist. In addition, supplements with vitamin B12 can also increase the levels of this vitamin.
Thus, the foods richest in vitamin B12 are beef liver, beef tenderloin, pork loin, cheese, milk, sardines, octopus, salmon and mussels. Consuming this type of product on a regular basis is difficult to develop some kind of deficiency.
Therefore, there is no food of plant origin that contains vitamin B12 naturally, although there may be some fortified product that does contain a small dose.
Recommended daily allowance
To have adequate levels of this micronutrient, it is necessary to consume a specific daily dose. In this way we will avoid developing a lack of vitamin B12 in the long term.
In this sense, the United States National Institute He has produced an interesting table in which he establishes the sufficient dose that the body requires of this vitamin based on two main factors; such as age and gender:
|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|
When a person has a lack of vitamin B12, they usually develop different common symptoms, such as memory loss, tingling in the arms and legs, blurred vision, weakness or feeling tired. And it is that all these symptoms appear because damage is being generated in the nervous system.
In any case, the most serious condition that can occur from vitamin B12 deficiency is megaloblastic anemia; a type of anemia characterized by the presence of large, irregular red blood cells.