2023-11-19 20:04:49
The feeding It is linked to physical and mental health, hence the importance of incorporating vitamins and nutrients. And among them, the vitamina B12 It plays a fundamental role among women.
Vitamins are essential for the proper functioning of our body, something that It is enhanced after the age of 50 and in menopause. And within the group of B vitamins, one in particular appears.
What is vitamin B12
“Vitamin B12, like the other B vitamins, is important for the protein metabolism. Helps the formation of red blood cells in the blood and the maintenance of Central Nervous System“, resume MedlinePlusthe United States National Library of Medicine.
Benefits of vitamin B12
Vitamin B12 helps you harness energy from the proteins and fats in food and produce red blood cells that transport oxygen to working cells and musclesthey explain from the site Centeran American brand of multivitamins produced by Haleon, originally Pfizer and GSK.
Consume the B12, also called cobalamin, does not change over the years. But age alters the way the body processes it.
Naturally occurring B12 uses stomach acid to facilitate absorption, but its production decreases with age.
For this reason, after age 50 it is best to get most of your vitamin B12 from multivitamins and fortified foods.
Vitamin B12 can also be consumed as a supplement.
Why women should consume vitamin B12
Although vitamin B12 is not directly related to a woman’s menstrual cycle, there are studies suggesting that its deficiency could be related to problems such as irregular and painful menstruations.
It could also affect negative way to fertility in women, while increasing the risk of complications during pregnancysuch as preeclampsia or premature birth, describes the site The Spanish.
Hence some reasons why it is recommended to include it in the diet.
Anyway, It is always essential to consult a doctor before starting any process, for a correct diagnosis and subsequent treatment.
What foods have vitamin B12
How much vitamin B12 a person needs per day It depends on your age and physical condition.. Below are examples that provided by the United States National Institutes of Health (NIH) publication.
In foods of animal origin:
Fish (especially herring, salmon, tuna and trout) Foods containing vitamin B12 Cooked oysters and clams
Those people who diet is exclusively vegetarian They must acquire this vitamin through supplements or with fortified foods or drinks. Among them arise:
Vegetable drinks (almond, soy, coconut or oat drinks) Nutritional yeast (similar to brewer’s yeast), which is free of dairy, gluten and soy. Problems due to vitamin B12 deficiency
“People who follow a vegetarian or vegan diet could be prone to Vitamin B12 deficiency, since vegetables do not contain it. Older adults and people with digestive tract conditions that affect nutrient absorption as well,” explains in Mayo Clinic, global leader in healthcare, research and education.
On the other hand, the health site warns that if left untreated, vitamin B12 deficiency can cause some serious health problems:
Lack of vitamin B12 can cause mood problems and fatigue. Mood disorders
The data to take into account: the Recommended amount of vitamin B12 for adults is 2.4 micrograms per day.
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