Vitamin B12 | Benefits | Source | Deficiency | Toxicity

Vitamin B12, also known as cobalamin, the largest and most structural complicated B vitamin, is a water soluble vitamin naturally present in animal products like meat and eggs. It plays a vital role in No tissue health, brain function and production of red blood cells. Deficiency of vitamin B12 can cause serious problems to the nerve systems and brain.

Benefits: It helps in.

1.  The formation of RBC and DNA.
2.  Maintaining normal functioning of Nervous system and brain.
3.  protecting eyes from macular degeneration
4.  Protecting ice from macular degeneration.
5.  Necessary for energy production.
6.  Increases the ability to think.
7.  Prevent congenital abnormalities.

Sources:

Vitamin B12 is naturally found only in animal products. It is not present in plant foods unless fortified. Few sources of vitamin B12 are beef, ham, poultry, lamb, fish, especially haddock and tuna. Dairy products like milk, cheese and yogurt, and some nutritional yeast products and eggs.

Recommended dietary allowance (RDA) :

The RDA of vitamin B12 for both men and women is 2.2 mcg /day

Deficiency: Deficiency of vitamin B12 is common, especially in People who follow vegan diet and people who are vegetarian. The causes of vitamin B12 deficiency are taking diet, which is low in vitamin B12. Body is not able to absorb or excessive alcoholism. If you have vitamin visual deficiency, you become anaemic, (pernicious anaemia- RBC don’t develop properly). Mild deficiency of vitamin B12 has no symptoms, but severe deficiency leads to weakness, tiredness, Light-headedness, shortness of breath, pale skin, Constipation or diarrhoea. Loss of appetite, no problems, vision loss and mental problems.

Toxicity: Toxicity of vitamin B12 is rare because vitamin B12 is a water soluble vitamin and the body uses the necessary amount of nutrient and the excess amount is excreted through urine.