FOOD FOR THOUGHT – VITAMIN B12

Vitamin B12, or Cobalamin
Contains Cobalt and is vital for healthy nerves and blood cells.
Vitamin B12 also helps in the making of DNA.
Foods rich in Cobalamin include Egg, Milk, Milk Products, Fish,
Chicken, Lamb, Pork and Beef.
Fortified cereals are an important source of Cobalamin.
Adults require around 2.4 micrograms of Cobalamin per day.
Lactating women require slightly higher amounts.
Vitamin B12 is stored in the Liver, which makes that organ
a spectacular source of Cobalamin.
A slice of liver contains 7 to 8 times a day’s requirement of Vitamin B12.
Three ounces of Fish contain nearly 80 per cent of a day’s requirement.
An Egg contains 10 per cent, a cup of Milk contains 15 per cent and
a cup of Curd contains nearly 25 per cent of the day’s requirement.
The amount of meat required to prevent Cobalamin deficiency
does not increase the risk of Heart disease or cancer.
Deficiency of Vitamin B12 is common in certain groups;
people whose diet is solely vegetarian and individuals with
impaired absorption second to inflammatory bowel disease or
bowel surgery, people with tapeworm infestations and those
with eating disorders.
Longstanding Cobalamin deficiency, and it does have to be a
longstanding deficiency because the body has large stores
of this vitamin, can cause anaemia, fatigue, weakness, constipation,
loss of appetite and weight.
Wait, there is more.
It can also cause numbness and tingling of the hands and feet,
depression, confusion, dementia, impaired memory
and soreness of the mouth and tongue.
Infants with Cobalamin deficiency fail to thrive, fail to develop and
have movement disorders and anaemia.
Breastfed infants of women who are vegetarians can develop
Cobalamin deficiency within months of birth.
Detecting this early is essential because it can cause permanent
brain damage in infants.
Pregnant women need to consult a paediatrician about dietary
measures to prevent this problem.
People who do not consume meat, dairy products or fortified cereals
need to take oral Vitamin12 supplements.
Also, it is perhaps better if elderly people take regular supplements of this Vitamin.
Oral supplements are of no use for those with impaired absorption.
Lifelong injectable supplements are a must for those with deficiency
caused by impaired absorption.

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