Vitamin B12, also known as cobalamin, is essential for the synthesis of hemoglobin and the development of cells, as well as for healthy nervous system. In other words, Vitamin B12 is essential to avoid a steady weakening of the human body.
Vitamin B12 is a proprietary product of metabolism of the body and from plants are not edible because it is not present in any of them. It can be found in animal sources, as has already been synthesized. The lack of this vitamin are directly reflected in anemias with general weakness. Pernicious anemia is a genetic disease that can be seen and usually occur in individuals of Saxon descent.
Therefore, a group that is in constant danger of lack of vitamin B12 are total vegetarians or vegans because absence of meat or fish in their diets. Thus, vitamin B12 is important for brain cells and healthy blood. Without sufficient vitamin B12, you would be able to enlarge the odds to develop anemia (fragile and weak blood). Eventually you could have problems with your memory and you may be more likely to confuse.
The scientists found that we need vitamin B12, or recommended daily allowance (RDA) is between 0.3 to 2.6 micrograms per day because, in reality, the amount of vitamin B12 you need each day is different and depends on your age. To give just one example, adolescents who have an unbalanced diet, need 2 micrograms of vitamin B12 each day.
Vitamin B12 is found naturally only in animal products.
- Meat, poultry and fish
- Dairy products like cheese, milk and yogurt.
Micrograms per service
Meat, poultry and fish
Fillet Steak (3 fillets) 2.4
Hamburger, lean meat (3 pieces) 0.8
Turkey, dark meat (3 fillets) 0.3
Chicken breast (3 fillets) 0.3
Shrimp (3 oz) 1.3
Cow’s milk (1 cup) 0.89
Cheddar cheese (1 oz) 0.2
Ricotta cheese (1 / 2 cup) 0.4
Yogurt (1 cup) 1.4
Total Cereal 8.1
Grape-nuts Cereal 4.3
Frosted Mini-Wheats Cereal 1.1
Nutritional yeast (1 tbsp) 4.0