For health of iron, our body must be pampered and well nourished, and vitamin B12 is one of the essential elements for the proper functioning of the body. In order not to miss it and to avoid deficiencies , prepare a plate rich in this essential B vitamin .
Surely it's no secret to you:vitamins and minerals bring many good things to our body. This is the case of the 8 B vitamins which it is essential to stock up on.
cobalamin (another name for vitamin B12) is necessary for healthy nerve tissue, brain function, and red blood cell synthesis. The recommended daily intake of vitamin B12 for children from the age of 13 and for adults is 3 to 4 micrograms .
If vitamin B12 is naturally present in all products of animal origin , it is mainly in meat and seafood that we find the highest concentration of this vitamin. So consider including eggs and dairy products in your diet, but don't rely on them fully to meet the recommendations.
If your diet is high in protein , there is little chance that you are deficient in vitamin B12
Since vitamin B12 is water-soluble, sensitive to heat and light, be sure to cook your food for just the time necessary and to favor the steam cooking for fish.
Since it is not present, if at all, in plant foods , vegetarians and even more those following a vegan diet , are all the more likely to lack this essential element for our body. Pregnancy and breastfeeding can even aggravate the deficiency in vegans.
As the consumption of seaweed, such as sea lettuce, is not the optimal solution, it is recommended that vegans consume food supplements rich in vitamin B12.
Anemia can occur if the number of red blood cells decreases. The human body produces millions of red blood cells every minute and these cells cannot multiply properly without vitamin B12. Even slightly lower than normal levels can trigger deficiency symptoms, such as depression, memory problems and fatigue, as well as constipation and loss of appetite.
To avoid these inconveniences as much as possible, we reveal the 12 foods to incorporate into your diet without delay.
Also read:
Crudités recipes:15 ideas for vitamin-packed, delicious and inexpensive dishes to make with raw vegetables
Fight insomnia:this fruit full of vitamins will paradoxically help you fall asleep, find out which one!
Purple foods:12 super healthy purple-colored fruits and vegetables
