Foods with Vitamin B12

Vitamin B12 is also known by the name of cobalamin and has the largest and the most complex chemical structure out of all the vitamins. The vitamin is unique as it contains a metal ion in it, i.e., cobalt. Forms of vitamin B12 that are used in human body are methylcobalamin and 5-deoxyadenosyl. Vitamin B12 is soluble in water and plays a vital role in normal functioning of nervous system and brain. It also plays role in formation of blood. B12 is one of eight B vitamins and can be industrially produced only through bacterial fermentation-synthesis. Vitamin B12, in addition to be being essential for normal functioning of brain and nervous system, is utilized to treat deficiency of vitamin B12 in human body. It is also used to treat hereditary deficiency of transcobalamin II and detection of pernicious anemia. Vitamin B12 has also been approved by Food and Drug Administration to treat cyanide poisoning. As it is water-soluble, it can be taken in large amounts without any harmful effects, as it gets excreted through urine from the body. Vitamin B12 has different medicinal benefits for person of each and every age. High concentration of B12 in elderly people can protect them from brain atrophy or shrinkage which are main reasons of Alzheimer's disease and different cognitive disorders. Deficiency of vitamin B12 can be detected through nails of an individual; disappearance of white moons at the bottom of fingernails and development of ridges and lines on them indicate deficiency of vitamin B12. Deficiency of this essential vitamin can cause severe and irreversible damage, especially to the nervous system and brain. Common symptoms are fatigue, poor memory, depression, numbness in extremities, sensitivity to noise, burning sensation on thighs, etc. Recommended dose of vitamin B12 to maintain its healthy level in body is 2 to 3 µg per day. In addition to taking vitamin B12 supplements that are available the market, individuals can also consume food rich in this essential vitamin. Foods rich in vitamin B12 are clams, oysters, mussels, fish eggs (caviar), and liver (of beef, turkey, duck, lamb, goose, etc). In addition to all this, individuals suffering from vitamin B12 deficiency can consume octopus, fish, crab, lobster, beef, and mutton. All these foods provide different quantities of vitamin B12 per different servings. Eggs are also great source of vitamin B12. For people who do not prefer seafood or eggs, cheese can be highly beneficial in treating vitamin B12 deficiency. Despite being high in cholesterol, cheese also provides calcium, protein, riboflavin, and decent amount of B12, depending upon the variety and quality of cheese. Now that you know the adverse effects of vitamin B12 deficiency and the foods that you can consume to replete your vitamin B12 levels, make sure you keep them high in order to have normally-functioning nervous system, brain, and body. Vitamin B12 is as essential as any other vitamin or nutrient required by the body.