What does "Vitamin B12" mean?
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Vitamin B12 is a vital nutrient that helps keep our blood and nerves healthy. It is also important for making DNA, the genetic material in all cells. People mainly get B12 from animal-based foods like meat, fish, eggs, and dairy products.
Importance of Vitamin B12
Getting enough vitamin B12 is crucial for preventing certain health issues. A deficiency can lead to anemia, which makes people feel weak and tired. It can also contribute to problems with memory and mood, affecting mental health.
Sources of Vitamin B12
For those who eat animal products, good sources of B12 include:
- Meat (especially liver)
- Fish
- Eggs
- Dairy products (like milk and cheese)
For people on a plant-based diet, it can be more challenging to get enough B12 since most plant foods do not contain it. They may need to take supplements or consume fortified foods to meet their needs.
Recommended Intake
The amount of vitamin B12 needed varies by age, but adults usually require around 2.4 micrograms each day. Pregnant and breastfeeding women need more.
Health Impacts
Research shows that low levels of vitamin B12 can be linked to various health issues, including:
- Anemia
- Cognitive decline
- Mental health disorders
Ensuring adequate intake of B12 is essential for overall health and well-being.