Why is vitamin B12 important? Which foods contain B vitamins?
B vitamins are the most notable group among water-soluble vitamins. Vitamin B12, which cannot be stored in large amounts in the human body, can be supplemented through animal products, as well as fruits containing antioxidants and fiber. So, why is vitamin B12 important? What are the foods that contain B vitamins?
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WHAT IS VITAMIN B12?
Vitamin B12 is a water-soluble vitamin. It can also be stored in small amounts in the human body. Also known as cobalamin due to the cobalt mineral it contains, this vitamin is stored in a healthy person's liver at approximately 2 mg, with another 2 milligrams in other parts of the body, totaling about 4 mg. Found in the small and large intestines of the human body, the vitamin loses its function when exposed to high heat.
WHAT ARE THE SYMPTOMS OF B12 DEFICIENCY?
Due to B12 deficiency, the human body cannot produce enough red blood cells, and sufficient oxygen cannot be provided. Therefore, the most obvious symptom of B12 deficiency is anemia. Symptoms caused by anemia, such as shortness of breath, heart palpitations, fatigue, and weight loss, may also be observed.
HOW IS VITAMIN B12 DEFICIENCY TREATED?
B12 deficiency can be supported through external food sources, and it can also be treated with B12 injections or B12 pills. While oral treatment methods are preferred for children, B12 injections are administered to adults. Injections are particularly recommended for patients who have B12 absorption issues due to stomach and intestinal problems. Just as in adults, B12 deficiency seen in infants must be addressed as soon as possible. If B12 deficiency is not prevented and treated, it can lead to irreversible neurological diseases.
FOODS CONTAINING VITAMIN B12
- Protein-rich foods such as red meat and chicken
- Organ meats such as kidney, spleen, and liver
- Seafood such as tuna, oysters, shrimp, and salmon
- Fruits such as apples, bananas, avocados, blueberries, and mangoes
- Milk and dairy products such as cheese and yogurt
- Vegetables such as potatoes, spinach, mushrooms, and beets
- Legumes such as peas, beans, and lentils
Vitamin B12, which is abundant in animal products, milk, and dairy products, is also found in fermented soy products. However, nuts, which are sources of Omega-3, as well as fruit and vegetable groups, do not contain B12.