Vitamin B12, also known as cobalamin, is a crucial nutrient that plays several vital roles in the body. It’s essential for the formation of red blood cells, neurological function, DNA synthesis, and the metabolism of fatty acids and amino acids. Vitamin B12 is particularly important for maintaining healthy nerve cells and aiding in the production of DNA and RNA.
Foods that are good sources of vitamin B12 include:
Animal products such as meat (beef, pork, lamb), poultry (chicken, turkey), fish (salmon, trout, tuna), and shellfish (clams, oysters, mussels)
Dairy products like milk, cheese, and yogurt
Eggs
Vitamin B12 is naturally found in animal-derived foods, making it a bit more challenging for vegetarians and vegans to obtain sufficient amounts solely through diet. However, fortified foods such as breakfast cereals, plant-based milk alternatives, and nutritional yeast are available sources for those following vegetarian or vegan diets.
Adequate intake of vitamin B12 is crucial for overall health. Deficiency in vitamin B12 can lead to various health problems, including megaloblastic anemia, nerve damage, neurological disorders, and in severe cases, irreversible nerve damage. Symptoms of deficiency may include fatigue, weakness, constipation, loss of appetite, weight loss, numbness and tingling in the hands and feet, difficulty maintaining balance, depression, confusion, dementia, and poor memory. Therefore, it’s important for individuals, especially those following vegetarian or vegan diets, to ensure they obtain enough vitamin B12 through food sources or supplements.
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