b 12

Vitamin B12 List

Consume 2 servings daily from this vitamin B12 foods list daily.

Deficiency Symptoms of Vitamin B12

The deficiency symptoms of Vitamin B12 include a lack of sensation in the hands and feet, along with loss of memory, poor coordination while walking, insomnia, drowsiness, constipation, and headaches. Apart from all of these indications, the deficiency of this vitamin is signified by depression, problems in vision, swelling in the tongue, and hearing unusual voices, along with neurological disorders, and mouth soreness. Also, a person suffering from a deficiency of Vitamin B12 typically experiences weight loss, nausea, and fatigue.


Sources of Vitamin B12

Vitamin B12 is mainly provided by foods like beef liver, salmon, oysters, tuna, milk, yoghurt, chicken, and cheese. There are other items rich in this vitamin, which include eggs and fish. Vitamin B12 is mainly provided by animal products. Thus, plants products are not included in the list of rich sources of Vitamin B12.

Health Benefits of Vitamin B12

Vitamin B12 or Cyanocobalamin has a wide spectrum of benefits to offer as far as human health is concerned. Here is the list of most commendable benefits derived from this vitamin:

Cell Maintenance:
Vitamin B12 lends a helping hand in maintaining different types of cells that exist in the human body. For instance, important functions like formation, repair, and maintenance of red blood cells are largely dependent upon Vitamin B12. Also, nerve cells are taken care of by the presence of this vitamin in the human body. This further helps in maintaining a strong nervous system.

DNA Formation:
Vitamin B12 is an important element for the regular formation of DNA in the human body. This practice is performed during cell division and this vitamin is one of the most significant participants in this process. In case of a lack of Vitamin B12 in the human body, abnormal cell formations known as megaloblasts will develop. This may further result in the occurrence of anemia in the human body.

Vitamin B12 is an appreciable resource for relieving the human body from fatigue and weakness. Thus, this vitamin has the potential for improving the overall stamina of the human body to withstand heavy work pressure.

A diet rich in food products containing Vitamin B12 is helpful in reducing the level of cholesterol in the human body. Also, this vitamin helps in controlling the level of triglycerides, which maintains the proper functioning of the human heart.

Sickle Cell Disorder:
Vitamin B12 is considered an important health component for treating the severe problem of sickle cell anemia. It is expected to do so by saving the patient’s body from endothelial damage.

Alzheimer’s Disease:
Vitamin B12 is effective in treating Alzheimer’s disease. This disease is accompanied by symptoms like confusion and cognitive degeneration. It has been reported by medical experts that patients suffering from this disease contains lower amounts of Vitamin B12 in their bodies.


Top Health Benefits of Vitamin B12

A deficiency in vitamin B12 prevents folate from being converted into its active form, therefore DNA is not able to be properly replicated and can become damaged.
It is thought that cancer results from damaged DNA. A study of middle aged women found that those with low levels of vitamin B12 had double the risk of developing breast cancer than those with normal levels.

Brain Health
Low levels of vitamin B12 have been shown to double the risk of developing Alzheimer’s disease in elderly men and women. Vitamin B12 helps maintain low levels of homocystiene, which may play a role in the development of Alzheimer’s disease.
Vitamin B12 is also crucial for the ability to focus and can help reduce symptoms of ADHD and poor memory.

Over 30% of patients hospitalized for depression are deficient in vitamin B12. Vitamin B12 is required for the synthesis of a neurotransmitter related to regulating mood.  This is why supplementing with vitamin B12 rich foods can reduce symptoms of depression, anxiety and chronic fatigue.


Vitamin B12 Foods for Vegan Diet

As you’ve noticed, vitamin B12 is critical to your overall health and quality of life.  But there are no high vitamin B12 foods for vegan diets. In that case, you can try using a fortified yeast extract which has a very small amount of 1% daily value or it’s best to supplement with a quality vitamin B12 supplement.
One other thing to note, the health of your digestive tract is crucial when it comes to your B12 levels because your gut is actually able to produce some vitamin B12 on it’s own.  So in addition to taking a vitamin B12 supplement, you may also consider consuming probiotic rich foods and taking a probiotic supplement to increase your levels of vitamin B12.

To learn more about the symptoms, causes and steps to overcome vitamin B12 deficiency check out this article on Vitamin B12 Deficiency Symptoms and Natural Solutions.