Also known as cobalamin, vitamin B12 is an essential vitamin that your body requires but can not produce. Used as an oral supplement or injection, it is present naturally in animal products but also fortified in other foods.
Vitamin B12 plays a variety of roles in the body. It supports the nerve cells' normal function and is required for the formation of red blood cells and the synthesis of DNA.
The recommended daily intake is 2.4 mcg for most adults, although it is higher for pregnant or breastfeeding women. To learn more about the benefits of vitamin B12 as well as what foods you can find it in, continue reading.
Benefits Of Vitamin B12
Vitamin B12 can be a fantastic benefit to your body. It can have effects of enhancing your stamina, improving your memory, and helping prevent heart disease.
Vitamin B12 is a vitamin your body can not manufacture on its own. So you need to get it from your diet or supplements.
Vegetarians, pregnant or breastfeeding women, and others at risk of deficiency may want to closely track their diets to ensure they are getting enough vitamin B12.
Boosts metabolism
Vitamin B12 acts as a cofactor for the enzyme, which means it helps improve energy production in your body, making it quicker and more effective. B12 is also instrumental in helping the body turn fats and proteins into energy.
It's easy to see why people with a B12 deficiency may suffer from symptoms of weakness and exhaustion. A lack of B12 will stop you from feeling your best and functioning at the highest level of strength.
Strengthens The Immune System
A lack of B12 would not only make you feel slow, but it may also weaken your immune system. B12 helps to strengthen the response of the immune system to disease by fighting off germs and other organisms.
Helps You Sleep
It may not be just the excitement of those summer nights that keeps you awake, low levels of B12 can shift sleep habits, and make it harder for you to fall asleep and stay asleep.
B12 acts close to the melatonin receptor. Melatonin is responsible for regulating the circadian rhythms within our bodies, which affect our patterns of sleep.
Keeps Skin And Nails Healthy
B12 does wonder inside the body, but its benefits can also be seen outside. B12 is good for skin health by reducing redness, inflammation, and dryness. It may also reduce hair breakage and help to reinforce the nails.
Improves Cognitive Function
Healthy B12 levels are needed to maintain the health of the body's essential nerve cells, including those necessary for signaling the neurotransmitters. This also helps form the protective nervous covering called the myelin sheath.
As levels of B12 decrease, the cognitive function does as well. You can experience odd mood swings, trouble focusing, and tingling or numbness in your hands or feet.
Where Can You Get Vitamin B12
Clams
Whether steaming them or consuming them raw with a spritz of lemon juice on the half shell, clams are among the best sources of vitamin B12. They also have a low-fat content, high calcium, and an excellent source of iron and other B vitamins.
Beef liver
The beef liver can be an acquired taste, but it has a high content of vitamin B12, calcium, iron, and vitamin A. Beef liver is also high in cholesterol, so don't depend on it alone to fulfill your requirement for vitamin B12.
Fortified Breakfast Cereals
Breakfast cereals are excellent sources of vitamin B12, especially if you are vegan. Various brands can contain varying quantities. Look for varieties that provide 100% of the daily value in one serving.
Salmon
Vitamin B12 is just one of the nutritional advantages of this fatty fish. Salmon is also filled with fatty acids called omega-3.
By lowering your cholesterol, decreasing inflammation in your body, and lowering your blood pressure, these unsaturated fats help prevent heart disease and stroke.
Trout
Trout is great for a healthy diet. An average filet (approximately 3.5 ounces) contains more than 100 percent of the vitamin B12 you need for a day.
Trout also has a high protein content, other B vitamins, and plenty of minerals. Serve it served with fresh vegetables for a healthy meal.
Milk
A cup of milk is an excellent source of B12 as well. It also provides a good source of calcium and vitamin D. If you are trying to keep fat and calories to a minimum, stick to low-fat or skim milk products.
Also Read: How To Improve Your Performance Levels With Vitamin C
Conclusion
Overall, vitamin B12 is essential for a strong and healthy body. When you are feeling your best, you are able to be more efficient at work. Therefore, the intake of vitamin B12 is associated with high productivity levels.
