Thursday, October 15, 2009
Benefits of Vitamin B12
Alternative Name - COBALAMINE
SOURCE – Liver, kidney, milk, meat, dairy products, eggs, fermented Soya products, seaweeds and algae have all been proposed as possible sources of B12.Remember that spirulina contains compounds analogues to vitamin B12 and including spirulina for gaining vitamin B12 may in fact increase the risk of B12 deficiency disease, as the B12 analogues can compete with B12 and inhibit metabolism.
Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs.
- ½ pint of milk (full fat or semi skimmed) = 1.2 µg.
- A slice of vegetarian cheddar cheese (40g) = 0.5 µg.
- A boiled egg = 0.7 µg.
- Fermentation in the manufacture of yoghurt destroys much of the B12 and also boiling milk can destroy much of the B12. Include yeast extracts, vecon vegetable stock, veggie burger mixes, textured vegetable protein, Soya milk, vegetable and sunflower margarines, and breakfast cereals if you are a vegetarian.
RECOMMENDED INTAKE FOR vitamin B12:
Term RDA or Recommended Daily Amount have now been replaced by the term (RNI) or Reference Nutrient intake.
(1000 µg = 1mg)
O to 6 months =0.3 µg
7 to 12 months = 0.4 µg
1 to 3 years = 0.5 µg
4 to 6 years = 0.8 µg
7 to 10 years = 1.0 µg
11 to 14 years = 1.2 µg
15+ years = 1.5 µg
Breast feeding women = 2.0 µg
Vitamin B12 is one of the most essential vitamins for you body and mind. Vitamin b12 is used by the body in many ways to perform different processes such as converting the fats, carbohydrates and proteins from all food that is consumed into energy. Other benefits of vitamin B12 or Cobalamine include:
- Vitamin B12 is used to create healthy red blood cells.
- Prevention of heart disease.
- Keeping the immune system functioning at its maximum efficiency.
- B12 vitamin also works to form the protective covering of all the nerve cells in the body.