Vitamins are materials
that our bodies need to grow and develop properly. Vitamins act as catalysts in
chemical reactions and they are essential for metabolic regulation. We need
them in relatively small quantities and most of the time we can get them
through our diets. There are several vitamins that our body needs to survive
and each one of them as a specific role.
Vitamin B-12 is only
one of the several vitamins our body needs to survive and it is a water-soluble
vitamin, with an important role in the functioning of our brain and nervous
system. Vitamin B-12, like all other B-complex vitamins serves as a co-factor
for various enzymes involved in the oxidation of food and the release of
energy. Vitamin B-12 has several important functions in the metabolism of amino
acids and is also needed for the production of red blood cells in our body.
What
are the potential Benefits of Vitamin B-12?
Consuming the daily
recommended intake of vitamin B-12 has several potential benefits to the human body including:
·
Increased metabolism
·
Fat Loss
·
Reduced stress and fatigue
· Promotes healthy skin, hair and nails
·
Protection against cancer
·
Increased energy levels
Vitamin
B-12 Deficiency
A vitamin B-12
deficiency could lead to several potential harmful effects on our brain and
nervous system. Research has shown that people with a vitamin B-12 deficiency
are prone to fatigue, depression and memory loss. Also, a vitamin B-12
deficiency may cause impaired performance during exercise or training. In order
to reverse a vitamin B-12 deficiency, a proper diet or supplementation should
be incorporated.
What
foods contain Vitamin B-12?
Vitamin B-12 is mostly
found in meat products. Some foods that contain high amounts of vitamins B-12
include: fish, liver, beef, lamb, and eggs. However, if you are a vegan you
might want to consider taking a vitamin-B12 supplement to ensure that you are
getting your daily recommended intake of vitamin B-12.
What
is the Daily Recommended intake of B-12 for males and females?
Several research studies
suggest that males and females between the ages 14-70 require 2.4mcg/day. This
would be equivalent to eating a few pieces of fish or beef each day.
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