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Vitamin B12 plays an important role in the formation of red blood cells, supports the formation of DNA, and maintains nerve and brain function. Since the body cannot make vitamin B12 on its own, you must meet your needs for this vitamin from food or supplements
Intake of vitamin B12 needs to be fulfilled every day. The amount of vitamin B12 a person needs can vary depending on age, eating habits, medical conditions, and what medications are being taken.
However, the average adult needs at least 2.4 mcg of vitamin B12 per day. You can fulfill this need by eating a variety of animal foods that are very easy to find.
Various Benefits of Vitamin B12
Vitamin B12 is proven to help prevent and treat various he alth problems. Here are some of them:
1. Prevent anemia
One of the important benefits of vitamin B12 is preventing anemia or anemia. This is because vitamin B12 has a major role in the formation of red blood cells in the body.
Vitamin B12 levels that are too low can cause decreased production and impaired development of red blood cells. When the production of red blood cells decreases, oxygen cannot be circulated throughout the body optimally. This condition will then cause symptoms in the form of fatigue and weakness.
2. Maintain bone he alth and prevent osteoporosis
Meeting daily vitamin B12 levels is also proven to maintain your bone he alth. The reason is, a lack of these nutrients will reduce mineral density in bones, and over time will cause osteoporosis.
3. Increase energy
All B vitamins, including vitamin B12, have an important role in the body's energy production. So if you're feeling low on energy, getting enough of this nutrient will help boost your energy.
In addition to the above benefits, vitamin B12 also plays a role in maintaining your vision as you age, fighting heart disease, helping stroke recovery, and boosting the immune system.
Sufficient vitamin B12 needs can also improve sleep quality, improve memory, improve mood, and slow down the aging process.
Various Sources of Vitamin B12
Vitamin B12 is found in many types of animal products, such as beef liver and shellfish. In addition, fish, eggs, chicken meat, milk, and various dairy products, such as yogurt and cheese, are also good sources of vitamin B12.
One cup of milk alone (250 ml) can meet 50% of your daily vitamin B12 needs. Research also shows that compared to other sources of vitamin B12, the body can absorb vitamin B12 from milk better.
So, milk can be the best choice for you to meet your vitamin B12 needs. Milk can also be combined with many foods, practical, and easy to obtain.
Seeing so many benefits of vitamin B12 and how easy it is to get foods that are a source of this nutrient, it's a shame if you get a vitamin B12 deficiency. Lack of these nutrients can cause you to tire easily and experience weight loss, disorders of the nervous system, anemia, and even depression.
If you have certain medical conditions or follow a vegetarian diet, don't hesitate to consult your doctor for the right advice to meet your daily vitamin B12 needs.