Vitamin B12 foods: What are they and why are they good for you?
We all know that it makes good sense to aim for a well-balanced diet. A mix of protein, dairy, whole grains, and plenty of produce helps prevent a variety of diseases and conditions, while promoting general good health. The well-balanced diet provides adequate quantities of each of the nutrients our bodies require. Here, we put the spotlight on just one such nutrient, in the B-complex group, vitamin B12. Making sure you get sufficient amounts of vitamin B12 foods is more critical than you might have thought. Let's take a look and see why.
Absorption of vitamin B12 involves a complex metabolic process: as we age, our bodies become less able to assimilate this important nutrient. If you're over 50, it's more likely that you will develop a vitamin B12 deficiency. The result? You become more susceptible to heart disease, with an increased risk of stroke and vision problems, including cataracts. Many clinical studies have also indicated a possible relationship between vitamin B12 deficiency and multiple sclerosis. Most medical professionals agree that inadequate quantities of vitamin B12 causes depression. Given these consequences, it's clear that vitamin B12 foods are an important consideration in our diets. Here, we identify the major vitamin B12 food sources.
Meat, particularly organ meats, such as liver and kidney, are high in vitamin B12. If you don't care for organ meats, other excellent vitamin B12 foods include fish, poultry, and beef. For example, just a three ounce portion of salmon or trout provides a whopping 80% of your daily B12 requirement.
Eggs and dairy products are also good sources of B12; however, it's important to make the distinction between older and younger individuals, with older people having a decreased ability to absorb and metabolize B12. It's been clinically established that older people, taking a B12 supplement, typically absorb only about 10% of the amount provided in the supplement. You can see that, if you're older, obtaining sufficient amounts of vitamin B12 through our diet can be problematic. While you might load up on vitamin B12 foods, you may still end up with a deficiency. So, what's the answer?
Interestingly, the process used to fortify breakfast cereals with vitamins bypasses the metabolic problems of absorption inherent in vitamin B12. This means that a fortified breakfast cereal which provides 100% of you B12 requirements assures you obtain this valuable nutrient and avoid a deficiency. Next time you go shopping, check the labels on some of the fortified breakfast cereals. The amount of B12 provided will vary, from 25% to 100%. If you're older, you'll want to choose a cereal that give you that 100%
There's no question that vitamin B12 foods are good for you. With a well balanced diet and a serving of fortified breakfast cereal - everyone can enjoy the benefits of this nutrient and avoid the health problems a deficiency can cause.
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