The first thing many people think of when they think of vitamin B12 is meat. But beyond meat, what do we need to know about vitamin B12? Is this vitamin only present in meat? And why is it important for your body?
What Are the Benefits of Vitamin B12?
According to (MAYO CLINIC, 2021) , cobalamin (vitamin B12) not only assists in cellular metabolism, but also in the formation of:
- Red blood cells;
- Nerve function;
- DNA production;
As well as the molecules inside cells that carry genetic information.
Vitamin B12 also participates in the production of serotonin, which is believed to be a way to help prevent depression. According to (WEBMD, 2020) “High levels of vitamin B12 have been associated with better chances of recovery from major depressive disorder.” In addition to also acting on brain health, this essential vitamin serves the health of not only a pregnant woman, but also her baby .
Besides Meat, Can I Find Vitamin B12 Another Way?
Of course. It is true that through meat it is possible to extract a more effective amount of vitamin B12. But that doesn't mean there aren't other possibilities.
Vitamin B12 can also be found in dairy products such as cheese, milk (including soy milk), and yogurt, as well as in fortified cereals. However, if you don't consume these foods, Unstoppable's multivitamin for women and men offers 27mcg of vitamin B12. Remembering that we always recommend consulting your doctor.
What Do I Need to Know About Complex B?
The B complex is made up of several vitamins, they are: B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folic acid), and B12 (Cobalamin).
Based on my studies, I like to say (in a generalized way) that complex B will be very useful for brain health, as many studies show that in addition to being beneficial for concentration and memory, it is also useful for helping with depression. However, there are other benefits beyond these. Here are the main features:
B1 (Thiamine):
Helps with kidney health, is also related to concentration and memory.
- Bean;
- Nuts;
- Potato.
B2 (Riboflavin):
Important for eye health, skin development and function, it also helps reduce migraines.
- Mushrooms;
- Vegetables;
- Eggs.
B3 (Niacin):
Helps treat type I diabetes, great for brain function, and lowers cholesterol.
- Peanut;
- Turkey breast;
- Chicken.
B5 (Pantothenic acid):
Important for the health of skin, hair, and vision.
- Broccoli;
- Lentil;
- Meat.
B6 (Pyridoxine):
It can help prevent some cancers, help with brain health and immunity.
- Sources of Consumption:
- Orange;
- Tuna;
- Dark green leaves.
B7 (Biotin):
Strengthens nails and hair, helps with skin health.
- Avocado;
- Salmon;
- Sweet potato.
B9 (Folic acid):
Helps with the health of pregnant women and babies , good for preventing strokes, and helps in the treatment of low blood levels of folate.
- Tomato;
- Bean;
- Asparagus.
Now you have an idea of the main functions of complex B, and some foods that you can consume to have a better variety, which can improve your health and quality of life.
Written by Victória Parada Daros.
Health Coach.
References:
HARVARD TH CHAIN- SCHOOL OF PUBLIC HEALTH. Vitamin B12. In : HARVARD TH CHAIN- SCHOOL OF PUBLIC HEALTH. Vitamin B12. [ S.l. ], (2020?). Available at: https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/. Accessed on: 6 Jul. 2022.
MAYO CLINIC. Vitamin B-12. In : Vitamin B-12. [ S.l. ], 17 July. 2021. Available at: https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663#:~:text=Vitamin%20B%2D12%20(cobalamin),meat%2C%20fish%20and %20dairy%20products. Accessed on: 6 Jul. 2022.
WEBMD. Health Benefits of Vitamin B12. In : WEBMD. Health Benefits of Vitamin B12. [ S.l. ]: WebMD Editorial Contributors, 13 Oct. 2020. Reviewed by Dan Brennan, MD. Available at: https://www.webmd.com/diet/health-benefits-vitamin-b12. Accessed on: 6 Jul. 2022.