Vitamin B12 is water soluble vitamins also called as cobalamin. Vitamin B12 is not made by the plants and animals, it is only produced by some bacterias.
Functions of Vitamin B12?
Vitamin b12 serves many essential functions in the body.
It supports RBC formation
It supports red blood cell formation process. In case of vitamin B12 deficiency, it can lead to the megaloblastic anemia. It means the rbc forms in abnormally large structure.
It helps in neurological functions
Vitamin B12 is important for production of myelin sheath. It is a protective layer that covers the nerves and protect from breaking down. Deficiency can cause nervous system problems. It is very important in the formation of DNA.
Daily requirement of Vitamin B12 According to age group
The recommended daily allowance is different according to age group.
- Adult (14+) – 2.4 microgram (mcg) per day
- Children – Required 0.9 mcg to 1.8 mcg per day ranges from 1 to 13 years of age
Vitamin B12 Food Sources
Vitamin B12 is naturally found in the non-veg diet. However, veg sources are less.
Vitamin B12 Food sources
- Fish contains of 3 to 10 mcg per 100 gram depending on the type of fish.
- Chicken contains of 0.3 to 0.5 mcg per 100 gram.
- Dairy products such as milk, yogurt, cheeze has 0.5 to 1.5 mcg depend upon size.
- Eggs – has 0.6 mcg per one egg especially in yolk.
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